If you have diabetes, is it okay to eat canola oil?

The contentious element is discussed by nutritionists and certified diabetic educators.

If you’ve been on social media in the past few years, you’ve probably seen influencers discuss vegetable oils—canola oil being one of them—and their opinions. Even if some of these claims may seem alarming, we understand that you require further evidence-based information to enable you to make an informed decision about whether a certain product is good for you. Nearly 38% of adult Americans have prediabetes, and 37.3 million Americans, or 11.3% of the population, have diabetes, according to the Centers for Disease Control and Prevention. It’s critical to understand the potential benefits and drawbacks of food and substances like canola oil for people with diabetes.

In order for you to feel secure in your dietary decisions, we investigated the research on canola oil and talked to top authorities on diabetes and nutrition. We’ll dive into the facts—not the myths—about using canola oil in a diabetes-friendly diet, whether you want to know this for yourself or a loved one. 

The Effects of Canola Oil on Diabetes Patients

Having a solid understanding of dietary fats is beneficial, first and foremost. The two primary forms of fats in the diet are saturated and unsaturated. To summarize, saturated fats should be consumed in moderation whereas unsaturated fats may offer certain advantages to your heart, brain, and other organs. You can read more about the distinctions between these two types of fats here.

The two types of unsaturated fats are polyunsaturated fats, which have more than one double bond in their chemical structure, and monounsaturated fats, which only have one double bond. With a balanced diet, you can have both kinds of unsaturated fat. As a matter of fact, a lot of items mix the two, even canola oil.

What effects do various forms of fat have on a diabetic now?

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, according to a 2014 study published in Diabetes Care. This research further refutes the negative sentiments expressed on social media regarding canola oil, as controlling blood pressure and sugar levels is crucial for individuals with diabetes. 

According to Erin Palinski-Wade, RD, CDCES, a registered dietitian located in New Jersey and a certified diabetes expert who wrote the book 2 Day Diabetes Diet, the effects of canola oil and other vegetable oils on patients with type 2 diabetes might vary depending on how they are utilized. 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. 

Is It Safe to Consume Canola Oil If You Have Diabetes?

Yes, is the succinct response. “Canola oil can be used by someone 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 foods like 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 into 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.

A Healthy Diabetes-Appropriate Diet Canola Oil: Some Tips for Including It

With a high smoke point that allows it to endure cooking at higher temperatures, canola oil’s neutral flavor makes it incredibly adaptable in the kitchen. Francis and Palinski-Wade offered some advice on how to consume canola oil without raising your blood sugar levels.

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. 

The total cholesterol and LDL levels may be improved by substituting unsaturated fat for saturated fat, which is particularly beneficial for diabetics. Reduce your intake of saturated fat and enhance heart-healthy unsaturated fats in your meal by substituting canola oil for saturated fat in recipes, such as 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 reader-favorite waffles from EatingWell. There is something for everyone, we assure you!

Frequently Requested Questions

1. Does inflammation result from canola oil?

Palniski-Wade states, “Although some study has indicated that canola oil is inflammatory, this research has been conducted on animals and may not translate to humans. Actually, it has been discovered by numerous research that canola oil may have health advantages, including lowering LDL cholesterol. Furthermore, she notes, “Consumption patterns for canola oil and the foods it is combined with can have a significant 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. How much canola oil is appropriate for a diabetic to consume each day?  

Francis tells us that “portion size matters.” Canola oil is a calorie-dense food with about 120 calories per tablespoon 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.

In summary

Experts in health have confirmed that canola oil may have positive effects for diabetics if they include it in a healthy, balanced diet, notwithstanding the beliefs of social media celebrities. Try using canola oil in your favorite whole-grain baking recipes, sautéing your favorite veggies in it, or just making a simple dressing to pour over greens. When it comes to include items like canola oil in your diabetes-friendly diet, look for the facts rather than the headlines.