﻿Cooking oils are the foundation of many meals, playing a major role in cooking techniques
from frying and roasting, to baking and sauteing. But if you knew the impact that some of these
oils had on your health, you may think twice about what you use to enhance your cooking.
Fats and oils in the diet have long been demonized by diet culture as a contributing
factor for heart disease and diabetes. For years we have been made to
believe that ‘fat makes us fat’. In the last few decades, this concept
has been debunked and we now know that it’s the type of fat that impacts our health the most.
Fat doesn’t necessarily make us fat – but there are dietary fats that we
should avoid or eat less of to improve our health. Cooking oils are a large contributor to our daily
intake of fats in the diet, which is why it’s so important to consume the right type of oil.
In today’s video, we’re going to be counting down the top 3 cooking oils for diabetics.
AND, we’re going reveal 3 of the most harmful oils and WHY these fats that we commonly use in cooking
are so detrimental to our health. First, make sure to give us a ‘LIKE,’ ring the
bell for future notifications, and don’t forget to subscribe to Diabetics Talk to discover new
and helpful ways to fight back against diabetes. Plus, stick around to learn how
you can get two free gifts! Before we get into the cooking oils you
should be avoiding, let’s talk about fats. So, what is fat?
Fats are an essential nutrient for our health. They help us absorb fat-soluble vitamins, like
vitamin A, D, E, and K, and the body even uses dietary fats to build the structure of our cells.
Their nutrient density means that these fats are calorically higher than other macronutrients,
however, they influence many important functions throughout the body.
There are different types of fats, some are good and others - not so much.
Good quality, healthy fats aid in reducing inflammation,
and most importantly, they help us maintain the right ratio of omega-3 to omega-6 fatty acids.
Both omega-3 and omega-6 fatty acids are referred to as ‘essential’, because the
body cannot make them. Both are important and we must obtain these fatty acids from the diet.
However, in excess or in the wrong ratio, omega-6 fatty acids can
actually contribute to inflammation. Throughout evolution, the ratio of
omega-3 to omega-6 in the diet was around 1:1. Nowadays, it’s not uncommon for us to be eating
TWENTY times the amount of omega-6 in ratio to the omega-3 we consume.
And the reason for that is the widespread use of the 3 WORST oils used in cooking.
And the reason that our diet is so rich in these omega-6 fatty acids?
This brings us to the 3 WORST oils to use for cooking…
Soybean oil, Sunflower oil, and Canola oil. These 3 oils are all different types
of vegetable oils. When most people hear
the word vegetable, they think of healthy foods like broccoli, spinach, and carrots.
But that’s not what vegetable oils are at all! Vegetable oils consist of refined,
processed oils that are cheap to manufacture and hidden in the majority of processed foods.
And they contribute significantly to the rise in omega-6 fatty acids in the western diet.
Vegetable oils are highly processed and often contain trans fats to ensure shelf stability.
Trans fats have been shown to cause damage to our blood vessels, cause inflammation
and contribute to cardiovascular disease. Not only do the omega-6 fatty acids in
vegetable oils contribute to inflammation… The National Institutes of Health recognized
that the overconsumption of omega-6 fatty acids may contribute to obesity, metabolic
syndrome, type 2 diabetes, AND heart disease. Vegetable oils are also derived from genetically
modified plants. In fact, the plants commonly used in these industrial seed oils such as corn,
soy, and rapeseed - are WIDELY known as some of the most genetically modified crops around!
And finally, along with being nutrient-poor, vegetable oils are also damaging to the
body when heated at high temperatures. Heat causes the oils to oxidize, which
creates an inflammatory cascade within the body. Baked goods, salad dressings, and packaged
snack foods usually contain one of these three industrial oils.
So as a result, most people are exposed to far more omega-6’s throughout
the day than they ever realized! Let’s take a look at soybean oil.
It’s one of the greatest sources of omega-6 in the standard American diet.
This is because it’s easily accessible and so cost-effective to produce.
Commonly used for frying food or in our favorite takeaways, you may be surprised
to know that soybean oil has been linked to diabetes, insulin resistance, and inflammation.
Around half of the oil itself is made up of linoleic acid,
a fatty acid found in polyunsaturated fats. Linoleic acids are oxidized at high temperatures,
causing oxidative damage within the body. This promotes inflammation and increases
our risk of atherosclerosis and heart disease. Linoleic acid also encourages the production of
arachidonic acid - another omega-6 fatty acid that contributes to obesity.
Sunflower oil is another oil that is cost-effective to mass-produce.
Its neutral taste is convenient to use in cooking. However,
sunflower oil is lacking in nutritional value and it’s also toxic when heated at high temperatures.
In fact, when exposed to heat, sunflower oil has been shown to release toxic compounds known as
aldehydes. Exposure to these compounds causes damage to our DNA and has been
linked to heart disease and even Alzheimer’s. One study found that in comparison to other
vegetable oils, sunflower oil released the highest amount of aldehydes during the cooking process.
And finally, canola oil. Despite being moderately high in nutrients
such as vitamin E and K, canola oil is one of THE worst choices of oil to use in your cooking.
Canola oil is made from the rapeseed plant, which undergoes an intensive
process in order to manufacture the oil. This includes the use of synthetic chemicals
to preserve and extract the oil. The result is a HIGHLY processed oil,
stripped of any beneficial nutrients. The consumption of this processed oil has
been linked to increased blood pressure, weight gain, and has even been shown to
negatively impact brain function and memory. Reducing your consumption of vegetable oils is
one of the most IMPORTANT ways to reduce omega-6 fatty acids in your diet, AND reduce inflammation.
Now, let’s count down the 3 BEST cooking oils for diabetics.
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First up on our countdown of the 3 best cooking oils for diabetics
is… #3 Ghee
While it’s not the first ‘oil’ you might think of when it comes to cooking meals, ghee is PACKED
full of nutrients and is recognized as one of the healthiest fats to use in your cooking.
Ghee is clarified butter, a traditional staple used in Indian and Pakistani cultures.
It’s also recognized as a medicinal food in the practice of Ayurvedic medicine,
said to enhance digestion and improve other functions of the mind and body.
Ghee is a saturated fat that has a high smoke point, which means it’s unlikely
to be damaged when exposed to heat. Unlike vegetable oils, in which their
structure becomes toxic at high temperatures. Saturated fats have gained a bad reputation in
diet culture, scrutinized for decades as being the main contributor toward serious health conditions
like heart disease and diabetes. Studies back in the 1970’s hypothesized
that the consumption of saturated fats leads to increased cholesterol.
However, further research over the years has recognized the limitations of these studies.
We NOW know that consuming moderate amounts of saturated fat in the diet is actually
BENEFICIAL in reducing risk factors for heart disease and diabetes.
In fact, the most researched mechanism of ghee is its ability to cool inflammation. As a rich source
of antioxidants like vitamin E, ghee works to fight free radicals and reduce oxidative damage.
Ghee is also rich in butyric acid, a short-chain fatty acid that is produced by our gut bacteria.
Butyric acid, or butyrate, is a powerhouse when it comes to reducing inflammation by
modulating pro-inflammatory pathways and influencing the immune system.
Patients with diabetes have been shown to house lower amounts of protective
fatty acids like butyrate in the gut, making ghee a supportive food for diabetics.
Another interesting mechanism of butyrate is the ability to promote weight loss!
In one animal study, the supplementation of butyrate leads to a 10.2% decrease in body
weight after a 5 week treatment period. Animal subjects also experienced a 50%
reduction in insulin resistance and other improved markers like reduced fasting glucose.
The effect of butyrate on weight loss may also be due to its ability to promote
energy expenditure – allowing us to burn more energy or calories from the food we eat!
Next up in our countdown, we have one of the healthiest oils in the world...
#2 Extra virgin olive oil There are three main types of olive oil – refined,
virgin, and extra virgin. So what’s the difference?
Extra virgin olive oil is simply the juice pressed from the olive plant.
It’s produced without any chemical solvents or additives, making it the
healthiest option when it comes to olive oil. It’s the purest form of olive oil and contains
more health benefits, including a higher content of oleic acid which aids in reducing
inflammation. In fact, an impressive 73% of the oil is made up of oleic acid!
What’s more, extra virgin olive oil is loaded with other powerful antioxidants such as vitamin E and
other lesser-known compounds such as oleuropein. Oleuropein is a substance found in olive oil
that’s been shown to protect LDL cholesterol from oxidation.
One study analyzed the effect of ingesting oleuropein in adults with type 2 diabetes.
This compound was consumed in the form of an olive leaf extract over 14 weeks.
In comparison to the placebo, patients who ingested the olive leaf extract daily experienced
a significant reduction in both hbA1C and fasting blood insulin in comparison to the placebo group.
These free-radical fighting compounds within olive oil are responsible for its potent
anti-inflammatory actions within the body. There is even research that compares
the oil to pain relief! One study revealed that
ingestion of 3.4 tablespoons of the oil has a similar effect as a partial dose of ibuprofen!
Although structurally different, both extra virgin olive oil and ibuprofen exhibit similar
modulating actions on our inflammatory pathways. One meta-analysis even revealed that the phenolic
compounds within extra virgin olive oil are associated with higher levels of HDL
cholesterol – our heart-healthy cholesterol. These same compounds have been shown to
protect our endothelial function AND regulate blood glucose levels.
Finally, the BEST cooking oil for diabetes is… #1 Avocado oil
Avocados are a powerhouse when it comes to essential vitamins and minerals,
and the oil derived from the fruit is just as nutritionally dense!
In fact, 70% of the oil is made up of oleic acid – the heart-healthy fatty
acid that protects our cardiovascular health. Avocado oil is rich in antioxidants, which aid
in fighting free radicals to reduce inflammation. By reducing oxidative damage, the consumption
of avocado oil has been shown to reduce risk factors for heart disease and type 2 diabetes.
Studies reflect the benefits of avocado oil in reducing both LDL cholesterol and blood sugar
levels in overweight individuals. One study assessed the metabolic
parameters of consuming butter in comparison with avocado oil in a meal.
It was found that those who simply exchanged butter for avocado oil experienced a more
significant reduction in insulin, blood sugar, and markers of inflammation.
Avocado oil provides a similar nutritional profile to extra virgin olive oil, containing
120 calories per tablespoon. It is, however, particularly rich in vitamin E - providing
a generous amount of antioxidants per serving. Avocado oil is also highly stable, meaning it can
be heated to high temperatures while maintaining its structure. This prevents oxidation and ensures
the oil isn’t damaged upon consumption – making it the best option for cooking!
The higher smoke point of avocado is what makes this oil superior to olive oil.
However, both oils are a safe and healthy choice to incorporate into your daily diet!
Avocado oil is also rich in monounsaturated fats, which are a key feature of the Mediterranean diet.
The Mediterranean diet is recognized as a therapeutic diet for patients with diabetes,
shown to be effective in reducing risk factors for diabetes, like obesity.
In fact, in comparison to low fat or energy-restricted diets,
the Mediterranean diet was proven to be the most successful in reducing overall body fat
and improving blood sugar regulation. These results were revealed in a two-year trial
among 322 obese subjects. Despite the energy density of monounsaturated fatty acids,
the Mediterranean diet was the most effective in reducing body weight
and regulating glycaemic control. These studies identify that the
anti-inflammatory effects of monounsaturated fats are
a KEY mechanism in the success of the Mediterranean diet.
So you may want to think twice about sticking to that low-fat diet for weight loss!
There you have it – our top 3 cooking oils for diabetics!
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So tell us – what’s your favorite healthy nutrition swap in your cooking? Has this
video encouraged you to make a healthy swap today from your regular cooking oil?
Let’s TALK! Let us know in the comments below, and feel free to ask us any questions
you might have about today’s video or any suggestions about what you’d like to see next.
We’ll see you next time! From all of us here at Diabetics Talk – Have a happy and healthy day.