We’ll go over the facts—not the worries—about using canola oil in a diabetes-friendly diet, whether you want to know this information for a loved one or yourself.
To provide you with confidence in your dietary decisions, we researched canola oil and talked to top authorities on diabetes and nutrition.
In recent years, if you’ve been active on social media, chances are good that you’ve seen an influencer discuss vegetable oils—canola oil included—and offer their opinions.
We understand that you need more evidence-based information to make an informed decision about whether a meal is good for you, even though these statements may be unsettling. 37.3 million Americans, or 11.3% of the population, have diabetes, according to the Centers for Disease Control and Prevention (and approximately 38% more of the adult population has prediabetes). It’s critical to understand how diet and certain substances, such as canola oil, can either improve or exacerbate diabetes.
The Impact of Canola Oil on People with Diabetes
To begin with, it’s beneficial to have a solid grasp of dietary fats. Dietary fats come in two primary varieties: unsaturated and saturated. Saturated fats should be consumed in moderation, whereas unsaturated fats may benefit your heart, brain, and other organs. (more on the difference between these two types of fats here).
There are two types of unsaturated fats. Monounsaturated fats have a single double bond in their structure, and polyunsaturated fats contain many double bonds. A balanced diet can contain both kinds of unsaturated fat. Actually, a lot of dishes include the two ingredients—canola oil included.
The beneficial benefits of monounsaturated and polyunsaturated fats on low-density lipoprotein (LDL) levels and total cholesterol, two significant indicators of cardiovascular health, have earned recognition.
It’s critical to consider your cardiovascular health because diabetes raises the risk of heart disease. However, studies suggest that eating monounsaturated fats, such as those in canola oil, may provide you with a little more bite for your money.
Consuming canola oil, along with education on a low-glycemic diet, improved glycemic control and even decreased systolic blood pressure in individuals with type 2 diabetes. This research further refutes the negative sentiments expressed on social media regarding canola oil, as controlling blood pressure and sugar levels is very important for individuals with diabetes.
Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet and certified diabetes specialist, concurs: “The impact of canola oil and other vegetable oils on people living with type 2 diabetes can depend on how they are used.” The exchange ingredient, when to use them, and portion size can all affect the health advantages. Canola oil may lower LDL cholesterol and regulate post-meal glucose levels when used sparingly at a balanced meal to replace refined carbohydrates and/or saturated fats.
If you have diabetes, is it okay to eat canola oil?
Yes, it is a succinct response. “Canola oil can be used by people with diabetes and, depending on how it is used, it may even offer benefits,” says Palinkski-Wade. For example, a 2018 study indicated that those with type 2 diabetes who drank canola oil had better insulin resistance, reduced inflammation, and decreased oxidative stress.
The study was published in the Journal of Diabetes and Metabolic Disorders. Although Palinski-Wade draws attention to the study’s shortcomings, particularly its small sample size, it also confirms previous findings and the possibility that canola oil may lower cholesterol, particularly when used in place of saturated fat.
Kimberley Francis, RDN, CDCES, CNSC, a registered dietitian nutritionist and certified diabetes specialist from Florida, says that canola oil is good since it includes monounsaturated fatty acids. If MUFAs are consumed instead of saturated fats found in butter, fatty meats, and cheese, they may aid in lowering insulin resistance and body weight.
That being said, both dietitians concur that when including canola oil in a diabetes-friendly diet, it’s important to pay attention to both the cooking techniques and quantity sizes. “Deep-frying can negatively affect the beneficial components of canola oil, such as alpha-linolenic acid,” according to Palinski-Wade.
Negative health effects can also result from using oil in conjunction with meals that have a reduced nutrient density, such as eating deep-fried dishes frequently.
Furthermore, excess of anything in our diet—even healthful foods—is never a good thing. This is true of everything in our diet. According to Francis, consuming excessive amounts of fat in the diet—even the monounsaturated fatty acids found in canola oil—may lead to unintended weight gain, decreased insulin sensitivity, and impaired glucose regulation.
Some Advice for Including Canola Oil in a Balanced Diet Fit for a Diabetic
Because of its neutral flavor and high smoke point, which allow it to endure cooking at higher temperatures, canola oil is incredibly adaptable in the kitchen. Palinski-Wade and Francis offered some advice on how to consume canola oil in a way that is low in blood sugar.
Eat meals high in fiber, fat, and protein to help control blood sugar levels. An inexpensive and simple method of adding more unsaturated fats to a meal while also assisting in the maintenance of normal blood sugar levels is to use canola oil. For example, eating lean protein, such as salmon, with veggies sautéed in canola oil and a scoop of rice may help balance blood sugar levels better than just rice and fish by themselves.
It is particularly crucial for diabetics to lower their LDL and total cholesterol levels, which may be achieved by substituting unsaturated fat for saturated fat. You can definitely lower the amount of saturated fat in your diet and enhance the heart-healthy unsaturated fats in your meal by substituting canola oil for saturated fat in recipes like butter.
Canola oil’s flavor is neutral and complements baked items well. It’s also a great option for high-heat cooking methods including broiling, roasting, grilling, stir-frying, and sautéing due to its high smoke point. Additionally, while baking your favorite pastries, you can coat pans with canola oil cooking spray rather than butter or other saturated fats.
Do you need some motivation to begin utilizing canola oil in your cooking? Try marinating your proteins, making Grandma’s favorite vinaigrette, or making the your favorite waffles for breakfast. There is something for everyone, we assure you!
Commonly Asked Questions
1. Is inflammation brought on by canola oil?
Although some studies have indicated that canola oil is inflammatory, Palniski-Wade notes that this information has been based on animal studies and may not translate to humans.
Actually, a number of studies have indicated that canola oil may have health advantages, including lowering LDL cholesterol. Additionally, she notes that “consumption of canola oil and the foods it is consumed with can have a much larger impact on overall nutrition and health.”
2. How do blood sugar levels respond to canola oil?
Canola oil does not elevate blood sugar levels in the same manner as a carbohydrate-based meal because it is a dietary fat. Canola oil actually has no carbs in it. It’s crucial to take into account the preparation method and the accompanying meals while consuming foods cooked with canola oil. For example, a lean protein cooked in canola oil won’t probably affect your blood sugar levels as much as fried bread.
3. Recommended daily intake of canola oil for a person with diabetes?
Francis tells us that “portion size matters.” Canola oil is a calorie-dense food with about 120 calories per Tbsp and 14 grams of total fat because it is a dietary fat. Saturated fat makes up just 1 gram of this, while 4 grams are polyunsaturated fats and 9 grams are monounsaturated fats. To maintain your daily energy requirements while yet enjoying the potential health benefits of this fat, think about utilizing lower amounts.
To Conclude on Canola oil for People with Diabetes
Credentialed health specialists affirm that canola oil may provide positive effects when it is included in a balanced, healthy diet by persons with diabetes, notwithstanding the beliefs of social media influencers.
Try it with your favorite veggie sauté or in your whole-grain baking dishes. You can also just whisk up a simple dressing to pour over greens. When it comes to including items like canola oil in your diabetes-friendly diet, stay away from sensationalism and keep researching the facts.