Fats and oils for diabetics: choosing the best fats for blood sugar and heart health
Choosing the right fats and oils is an important part of managing diabetes because, although fats have very little direct effect on blood sugar, the type and amount of fat you eat can influence your heart health, weight and overall wellbeing. Healthier unsaturated fats from foods such as olive oil, avocado oil, nuts and seeds are generally better everyday choices, while foods higher in saturated or trans fats are usually best enjoyed less often.
The best fats and oils for diabetics are those that support a balanced eating pattern and can be used as part of meals that are rich in vegetables, whole grains, legumes and lean sources of protein. Portion size still matters because all fats are high in calories, so choosing healthier oils does not mean using unlimited amounts.
This guide explains which fats and oils are generally the best choices for people with diabetes, how different cooking oils compare, whether foods such as butter, ghee and coconut oil can still have a place in a healthy diet, and how to make practical everyday decisions when cooking and eating. It forms part of our comprehensive What can a diabetic eat? guide and complements our Foods to avoid for diabetics, Vegetables for diabetics, Grains for diabetics, Legumes and pulses for diabetics, Dairy for diabetics, Condiments for diabetics and Drinks for diabetics guides.
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Healthy fats and oils can be part of a diabetes-friendly diet when chosen wisely and enjoyed in appropriate portions.
Are fats and oils good for diabetics?
Yes, fats and oils for diabetics can be an important part of a healthy, balanced diet. Unlike carbohydrates, fats have very little immediate effect on blood sugar levels. However, the type of fat you choose can influence heart health, weight management and overall diabetes care, making it an important consideration alongside carbohydrate quality and portion size.
The best healthy fats for diabetes are mainly unsaturated fats found in foods such as olive oil, avocado oil, nuts and seeds. These fats can help support heart health when they replace foods higher in saturated or trans fats. Since people with diabetes have a greater risk of cardiovascular disease, choosing healthier sources of fat is an important part of long-term wellbeing rather than simply focusing on blood sugar alone.
Once you understand the role of different types of fat, it becomes much easier to choose individual oils and spreads with confidence. In the sections that follow, you’ll find detailed guides covering can a diabetic eat olive oil, can a diabetic eat avocado oil, can a diabetic eat coconut oil, can a diabetic eat butter and can a diabetic eat ghee, helping you compare some of the most commonly used fats and oils as part of a diabetes-friendly diet.
This understanding provides the foundation for choosing healthier everyday fats, so the next section explains what makes one fat or oil a better choice than another.
What makes a fat or oil healthy for diabetes?
Not all fats affect the body in the same way. While all fats provide energy, their balance of saturated, unsaturated and trans fats can influence cholesterol levels, heart health and overall wellbeing. Understanding these differences helps people with diabetes make informed choices about the fats and oils they use every day.
People with diabetes have a higher risk of cardiovascular disease, so choosing healthier fats is about more than blood sugar alone. Replacing foods high in saturated or trans fats with healthier unsaturated fats is generally recommended as part of a balanced eating pattern. The following sections explain the main types of dietary fat and how they fit into a diabetes-friendly diet.
Unsaturated fats
Unsaturated fats are generally considered the healthiest type of dietary fat for most people, including those with diabetes. They are found mainly in plant foods and oily fish and are associated with better heart health when they replace foods high in saturated fat.
There are two main types of unsaturated fat: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are abundant in foods such as olive oil and avocado oil, while polyunsaturated fats include omega 3 and omega 6 fatty acids found in foods such as walnuts, flaxseeds and oily fish. Both types can form part of a healthy, balanced diet.
If you’re choosing healthier cooking fats, our guides on can a diabetic eat olive oil, can a diabetic eat extra virgin olive oil, can a diabetic eat avocado oil, can a diabetic eat walnut oil and can a diabetic eat flaxseed oil explain how these foods fit into a diabetes-friendly eating pattern.
Saturated fats
Saturated fats are found in both animal and plant foods. They are commonly present in butter, ghee, coconut oil and palm oil, as well as many processed foods. While they can still have a place in a balanced diet, most dietary guidelines recommend limiting saturated fat in favour of unsaturated fats to support heart health.
For people with diabetes, this recommendation is particularly important because of the increased risk of cardiovascular disease. Rather than eliminating saturated fats completely, the focus is on moderation and replacing them with healthier alternatives where practical.
To learn more about individual foods, see our guides on can a diabetic eat butter, can a diabetic eat ghee, can a diabetic eat coconut oil and can a diabetic eat palm oil.
Trans fats
Trans fats are the least healthy type of dietary fat. They are mainly found in foods made with partially hydrogenated oils, although these have become much less common in many countries due to changes in food manufacturing and regulations.
Industrial trans fats can raise LDL (“bad”) cholesterol while lowering HDL (“good”) cholesterol, increasing the risk of heart disease. For this reason, they are best avoided whenever possible by checking ingredient lists and choosing minimally processed foods.
Although most everyday cooking oils do not contain significant amounts of trans fat, understanding food labels can help you make healthier choices. Our guides on can a diabetic eat canola oil, can a diabetic eat sunflower oil, can a diabetic eat soybean oil, can a diabetic eat corn oil and can a diabetic eat safflower oil explain the nutritional profile of these commonly used oils.
As you compare different fats and oils, remember that no single product is perfect for every situation. The next section looks at some of the best cooking oils for people with diabetes and explains how they compare in everyday use.
Which cooking oils are best for diabetics?
There is no single cooking oil that is best for everyone with diabetes. The healthiest choice depends on your overall diet, how you use the oil and the type of cooking you are doing. In general, oils that are higher in unsaturated fats and lower in saturated fats are considered the best everyday choices because they support heart health while fitting well into a balanced diabetes-friendly eating pattern.
Many commonly used cooking oils can be included in a healthy diet when used in appropriate portions. Some, such as olive oil and avocado oil, are rich in monounsaturated fats, while others provide different balances of polyunsaturated and saturated fats. Understanding the strengths of each oil makes it easier to choose the right one for your cooking needs rather than relying on a single “best” option.
The following sections look at some of the most commonly used cooking oils individually, explaining their nutritional profile, how they may affect people with diabetes and when they are most suitable to use.
Olive oil
Olive oil is widely regarded as one of the healthiest cooking oils for people with diabetes. Rich in monounsaturated fats and natural plant compounds called polyphenols, it can support heart health without causing rapid increases in blood sugar. Because people with diabetes have a higher risk of cardiovascular disease, olive oil is often recommended as part of healthy eating patterns such as the Mediterranean diet.
Extra virgin olive oil is the least processed form of olive oil and retains more of its natural antioxidants than refined varieties. While both types can be included in a diabetes-friendly diet, extra virgin olive oil is generally preferred for dressings, dipping and lower temperature cooking, whereas regular olive oil is also suitable for many everyday cooking methods. As with all fats, portion size remains important because olive oil is high in calories.
If you’d like to learn more, our detailed guides explain can a diabetic eat olive oil, whether can a diabetic eat extra virgin olive oil, the evidence behind olive oil and diabetes, and answer the common question, is extra virgin olive oil good for diabetics.
Avocado oil
Avocado oil can be a suitable choice for people with diabetes because it is naturally rich in monounsaturated fats, similar to olive oil. It has a mild flavour, a high smoke point and is suitable for a wide range of cooking methods, including sautéing, roasting and grilling. These qualities make it a practical everyday cooking oil as part of a balanced diet.
Although research specifically on avocado oil diabetes is more limited than for olive oil, its nutritional profile suggests it can support heart health when used in place of fats that are higher in saturated fat. Like all cooking oils, avocado oil should still be used in moderation because it is calorie dense and contributes to your overall daily energy intake.
For a more detailed look at its nutritional benefits, practical uses and whether it is a good everyday choice, see our guide on can a diabetic eat avocado oil and learn more about the evidence linking avocado oil diabetes.
Canola (rapeseed) oil
Canola oil, also known as rapeseed oil in many countries, is low in saturated fat and contains a good balance of monounsaturated and polyunsaturated fats. It also provides small amounts of omega 3 fatty acids, making it a heart-friendly option that can be used for everyday cooking, baking and roasting.
For people with diabetes, canola oil can be a suitable alternative to fats that are higher in saturated fat. Its mild flavour and versatility make it easy to include in a balanced eating pattern, while its nutritional profile supports current dietary recommendations for cardiovascular health. As with all oils, the focus should be on moderation and overall dietary quality rather than relying on any single oil.
To learn more, read our guide on can a diabetic eat canola oil, which also covers can a diabetic eat rapeseed oil, and explores the evidence behind canola oil diabetes.
Peanut (groundnut) oil
Peanut oil, also known as groundnut oil, is a popular cooking oil with a mild flavour and a relatively high smoke point, making it suitable for stir-frying, roasting and other higher-temperature cooking methods. It is predominantly made up of unsaturated fats, although the exact balance can vary depending on how the oil is processed.
For people with diabetes, peanut oil can form part of a balanced diet when used in appropriate amounts. While it is higher in unsaturated fat than many solid fats, it is still calorie dense, so portion size remains important. As with any cooking oil, the overall quality of the diet is more important than relying on a single type of fat.
To learn more about its nutritional profile, practical uses and whether it is a good everyday choice, read our guides on can a diabetic eat peanut oil and can a diabetic eat groundnut oil.
Mustard oil
Mustard oil is widely used in South Asian cooking and has a distinctive flavour that works well in curries, stir-fries and pickles. It contains a high proportion of unsaturated fats, including monounsaturated and polyunsaturated fats, and can be part of a balanced diet when used appropriately.
For people with diabetes, mustard oil can be a suitable cooking oil when it replaces fats that are higher in saturated fat. As with all oils, it is important to use it in moderation because it is high in calories, and its health benefits depend on the overall quality of the diet rather than the oil alone.
To find out more about its nutritional profile, cooking uses and whether it is a good choice for diabetes, read our guide on can a diabetic eat mustard oil.
Sesame oil
Sesame oil is valued for its distinctive nutty flavour and is commonly used in Asian and Middle Eastern cooking. It contains a high proportion of unsaturated fats and is often used to enhance the flavour of stir-fries, marinades and salad dressings rather than as the main cooking oil.
For people with diabetes, sesame oil can be included as part of a balanced eating pattern when used in moderation. Although it provides healthier unsaturated fats, it is still calorie dense, so portion size remains important. Using sesame oil to add flavour can also reduce the need for larger amounts of fat in cooking.
To learn more about its nutritional profile, cooking uses and whether it is a suitable choice for diabetes, read our guide on can a diabetic eat sesame oil.
Sunflower oil
Sunflower oil is one of the most widely used cooking oils and is commonly used for frying, roasting and baking because of its mild flavour and relatively high smoke point. It is rich in unsaturated fats, although the exact balance of monounsaturated and polyunsaturated fats varies depending on the variety of sunflower oil.
For people with diabetes, sunflower oil can be part of a balanced diet when used in moderation and as a replacement for fats that are higher in saturated fat. Like all cooking oils, it is calorie dense, so portion size remains important. Choosing minimally processed foods and maintaining an overall healthy eating pattern has a much greater impact on diabetes management than relying on any single cooking oil.
To learn more about its nutritional profile, cooking uses and whether it is a suitable choice for diabetes, read our guide on can a diabetic eat sunflower oil.
Soybean oil
Soybean oil is a widely used vegetable oil found in many packaged foods as well as being used for frying, baking and general cooking. It is relatively low in saturated fat and contains mainly polyunsaturated fats, including omega 6 fatty acids, together with some monounsaturated fat.
For people with diabetes, soybean oil can be included as part of a balanced diet when used in moderation and in place of fats that are higher in saturated fat. Although concerns are sometimes raised about the omega 6 content of soybean oil, it is more useful to consider the overall quality of the diet and the balance of fats being consumed rather than avoiding an oil simply because it is derived from seeds.
To learn more about its nutritional profile, cooking uses and the evidence surrounding its place in a diabetes-friendly diet, read our guide on can a diabetic eat soybean oil.
Corn oil
Corn oil is a commonly used vegetable oil with a mild flavour and a relatively high smoke point, making it suitable for frying, roasting and general everyday cooking. It is predominantly made up of unsaturated fats, particularly polyunsaturated fats, although it also provides some monounsaturated fat.
For people with diabetes, corn oil can be included as part of a balanced diet when used in moderation and in place of fats that are higher in saturated fat. Like soybean and sunflower oils, corn oil is relatively high in omega 6 fatty acids, but this does not mean it needs to be avoided simply because it is sometimes grouped with other oils under the term “seed oils”.
To learn more about its nutritional profile, cooking uses and whether it is a suitable choice for diabetes, read our guide on can a diabetic eat corn oil.
Safflower oil
Safflower oil is a mild-flavoured vegetable oil made from the seeds of the safflower plant. Different varieties have different fatty acid profiles, with some being higher in polyunsaturated fats and others higher in monounsaturated fats. Refined safflower oil can be used for frying, roasting and other higher-temperature cooking methods.
For people with diabetes, safflower oil can be included as part of a balanced diet when used in moderation and in place of fats that are higher in saturated fat. Its effect on health depends partly on the type of safflower oil and the overall dietary pattern, rather than simply on the fact that it is classified as a seed oil.
To learn more about its nutritional profile, different varieties and whether it is a suitable cooking oil for diabetes, read our guide on can a diabetic eat safflower oil.
Grapeseed oil
Grapeseed oil is a mild-flavoured oil extracted from grape seeds and is commonly used for sautéing, roasting, baking and salad dressings. It is relatively low in saturated fat and contains mainly polyunsaturated fats, particularly omega 6 fatty acids, along with smaller amounts of monounsaturated fat.
For people with diabetes, grapeseed oil can be included as part of a balanced diet when used in moderation and in place of fats that are higher in saturated fat. Although it is sometimes grouped with other seed oils in discussions about omega 6 fats, the overall balance and quality of the diet are more important than avoiding grapeseed oil simply because it is a seed oil.
To learn more about its nutritional profile, cooking uses and whether it is a suitable choice for diabetes, read our guide on can a diabetic eat grapeseed oil.
Rice bran oil
Rice bran oil is extracted from the outer layer of rice grains and is widely used in many parts of Asia for everyday cooking. It has a mild flavour, a relatively high smoke point and contains a mixture of monounsaturated and polyunsaturated fats, making it suitable for frying, roasting and sautéing.
For people with diabetes, rice bran oil can be part of a balanced diet when used in moderation. Like other vegetable oils that are rich in unsaturated fats, it is generally a better choice than fats that are higher in saturated fat. However, no single cooking oil provides all the answers, so variety and an overall healthy eating pattern remain the most important factors.
To learn more about its nutritional profile, cooking uses and whether it is a good choice for diabetes, read our guide on can a diabetic eat rice bran oil.
Walnut oil
Walnut oil is prized for its delicate, nutty flavour and is most often used in salad dressings, dips and other dishes where it is not exposed to high cooking temperatures. It is naturally rich in polyunsaturated fats, including omega 3 fatty acids, making it a nutritious addition to a balanced diet.
For people with diabetes, walnut oil can be a healthy choice when used in moderation as part of an overall eating pattern that emphasises unsaturated fats. Because it has a relatively low smoke point compared with some other oils, it is generally better suited to cold preparations or gentle cooking rather than high-heat frying.
To learn more about its nutritional profile, practical uses and whether it is a good choice for diabetes, read our guide on can a diabetic eat walnut oil.
Flaxseed oil
Flaxseed oil is one of the richest plant sources of omega 3 fatty acids, making it a nutritious addition to a balanced diet. Unlike many other cooking oils, it is not suitable for high-heat cooking because heat can damage its delicate fatty acids. Instead, it is best used in salad dressings, dips or drizzled over foods after cooking.
For people with diabetes, flaxseed oil can be a healthy way to increase the intake of unsaturated fats as part of an overall heart-friendly eating pattern. While it should not be viewed as a miracle food, replacing fats that are higher in saturated fat with sources of omega 3 fats may support long-term cardiovascular health. As with all oils, moderation remains important because flaxseed oil is calorie dense.
To learn more about its nutritional profile, the best ways to use it and whether it is a suitable choice for diabetes, read our guide on can a diabetic eat flaxseed oil.
Coconut oil
Coconut oil is one of the most debated cooking oils for people with diabetes. Unlike most vegetable oils, it is high in saturated fat, which has led to ongoing discussion about whether it should be included in a healthy diabetes diet. Despite its popularity, particularly in low-carbohydrate and ketogenic diets, current evidence does not support viewing coconut oil as a superior choice for blood sugar management.
For people with diabetes, coconut oil can still have a place in a balanced diet when used in moderation, but it is generally recommended to choose oils that are higher in unsaturated fats for everyday use. Although coconut oil has very little direct effect on blood sugar because it contains virtually no carbohydrate, its higher saturated fat content means overall heart health should also be considered, particularly since diabetes increases the risk of cardiovascular disease.
If you’d like to explore the evidence in more detail, read our guide on can a diabetic eat coconut oil, which also examines coconut oil diabetes and answers the common question, does coconut oil raise blood sugar.
Many of the oils discussed above, including sunflower, soybean, corn, safflower and grapeseed oils, are commonly grouped together as “seed oils”. Because these oils have become the subject of considerable debate, the next section looks at common concerns about seed oils, inflammation and blood sugar and examines what the current evidence suggests.
Are seed oils bad for diabetics?
Seed oils are a broad group of vegetable oils extracted from the seeds of plants. Sunflower, soybean, corn, safflower and grapeseed oils are commonly included in this category, although their nutritional profiles are not identical. Most are relatively low in saturated fat and provide varying amounts of monounsaturated and polyunsaturated fats.
Seed oils have become controversial because of claims that their omega 6 fatty acids promote inflammation and contribute to conditions such as obesity, insulin resistance and type 2 diabetes. However, simply classifying an oil as a seed oil does not determine whether it is healthy or unhealthy. Seed oils are also frequently found in fried and highly processed foods, which can make it difficult to separate the effects of the oil itself from the overall quality of the foods in which it is consumed.
Current scientific evidence does not support the idea that ordinary dietary intake of omega 6 rich vegetable oils inherently causes chronic inflammation. Replacing fats that are higher in saturated fat with unsaturated vegetable oils can form part of a heart healthy eating pattern, which is particularly relevant for people with diabetes because of their increased risk of cardiovascular disease.
When considering seed oils and blood sugar, these oils contain virtually no carbohydrate and therefore do not directly raise blood glucose in the way carbohydrate containing foods can. However, all oils are calorie dense, and foods prepared with large amounts of oil can contribute substantially to overall energy intake. Rather than avoiding all seed oils, it is more useful to consider portion size, cooking method, the overall quality of the diet and which type of fat the oil is replacing.
For more detailed guidance on individual seed oils, our guides on can a diabetic eat sunflower oil and can a diabetic eat soybean oil explore their nutritional profiles, cooking uses and place in a diabetes-friendly eating pattern. The same principles generally apply across seed oils: the type of fat, portion size, cooking method and overall quality of the diet matter more than the label “seed oil”.
Seed oils are generally rich in unsaturated fats, but some commonly used cooking fats have a very different nutritional profile. The next section looks at butter and ghee, which are much higher in saturated fat, and explains how they can fit into a diabetes-friendly diet.
Butter and ghee for diabetics
Butter and ghee are traditional cooking fats that contain very little carbohydrate, so they have little direct effect on blood sugar. However, both are high in saturated fat, which makes heart health an important consideration for people with diabetes. They can still be included in a balanced diet, but are generally better used in smaller amounts rather than as the main everyday cooking fat.
Butter
Butter is made from milk fat and is high in saturated fat, with smaller amounts of monounsaturated and polyunsaturated fats. Because it contains very little carbohydrate, butter does not usually cause a significant direct rise in blood glucose, but this does not mean that the amount consumed is unimportant.
For people with diabetes, butter can be enjoyed in moderation, particularly when the overall diet is otherwise rich in vegetables, whole grains, legumes and sources of unsaturated fat. Regularly replacing unsaturated oils with large amounts of butter would generally be less favourable for cardiovascular health, so oils such as olive or rapeseed oil are usually better everyday choices.
If you use butter regularly, our guide on can a diabetic eat butter looks at portions, nutritional considerations and practical ways to include it. It also examines the common question is butter bad for diabetics and explains why the overall pattern of fat intake matters more than treating butter as either completely good or completely bad.
Ghee
Ghee is clarified butter made by heating butter and removing most of its water and milk solids, leaving a concentrated source of fat. Like butter, it contains virtually no carbohydrate and therefore has little direct effect on blood glucose, but it is also high in saturated fat and energy.
For people with diabetes, ghee can be used in moderation, particularly where its distinctive flavour means that only a small amount is needed. It should not be assumed to be a healthier everyday fat simply because it is traditionally used or clarified. The amount consumed, the balance between saturated and unsaturated fats in the wider diet and what ghee is replacing are more important considerations.
Our detailed guide on can a diabetic eat ghee looks at its nutritional profile, portion size and practical use, while ghee for diabetic patients explores how it can fit into an overall eating pattern that takes both blood sugar and cardiovascular health into account.
Butter and ghee can both be included in a diabetes-friendly diet, but their higher saturated fat content means they are generally better used in smaller amounts rather than as the main source of fat. Choosing unsaturated oils more often can help support heart health while still allowing butter or ghee to be enjoyed when their flavour or cooking properties are preferred.
Butter and ghee are not the only fats where moderation matters. The next section looks at oils that are generally better used less often because of their saturated fat content or other nutritional considerations.
Oils to limit
Some oils and fats are better used less often because they are higher in saturated fat, may contain harmful trans fats, or can deteriorate when repeatedly exposed to high cooking temperatures. This does not mean that every oil in this category needs to be completely avoided, but the type of oil, how it is used and the amount consumed all matter.
Palm oil
Palm oil is widely used in packaged foods, baked goods and some types of cooking. Unlike many other plant oils, it contains a relatively high proportion of saturated fat, although it also provides monounsaturated and polyunsaturated fats. Its nutritional profile therefore differs considerably from oils such as olive, rapeseed and sunflower oil.
For people with diabetes, palm oil can be included occasionally, but oils that are higher in unsaturated fat are generally better choices for regular use. This is particularly relevant because people with diabetes have an increased risk of cardiovascular disease. Checking ingredient lists can also be useful because palm oil may contribute to saturated fat intake through processed foods without being used directly in home cooking.
For a closer look at its saturated fat content, practical uses and place in a balanced diet, read our guide on can a diabetic eat palm oil.
Partially hydrogenated oils are a different concern because they can contain industrial trans fats, which have particularly unfavourable effects on blood cholesterol and cardiovascular health. Where they are still present in foods, they are best kept to a minimum by checking ingredient lists and choosing alternatives that do not contain partially hydrogenated oils.
Repeatedly heating the same frying oil can also cause the oil to deteriorate and produce oxidation products. It is therefore better to avoid repeatedly reusing frying oil, particularly when it has been heated to very high temperatures, and to discard oil that has developed an unusual smell, colour or excessive smoking.
Portion control remains important even with healthier oils. All cooking oils are energy dense, so pouring freely can add substantial calories to a meal. Using an appropriate amount for the cooking method and choosing unsaturated oils more often are practical ways to improve the overall balance of fat in the diet.
The type of oil matters, but so does the total amount of fat used across the day. The next section looks more closely at portion size and how much fat someone with diabetes may need as part of their overall eating pattern.
How much fat should someone with diabetes eat?
There is no single amount of fat that is right for everyone with diabetes. Individual needs depend on overall energy requirements, health goals and the rest of the diet, so it is generally more useful to focus on the type and amount of fat consumed rather than aiming for a rigid daily target.
Portion size is particularly important because fat is calorie dense, providing more energy per gram than carbohydrate or protein. Even healthier choices such as olive oil, avocado oil, nuts and seeds can contribute substantial calories when eaten in large amounts. Measuring cooking oil rather than pouring it freely and using only as much as needed for the dish can make portions easier to manage.
Healthier fats are usually most beneficial when they replace less favourable sources of fat rather than simply being added to the existing diet. For example, using olive or rapeseed oil instead of butter for some meals can reduce saturated fat intake, whereas adding generous amounts of olive oil to a meal without changing anything else simply increases its overall energy content.
Cooking methods can make a difference too. Grilling, baking, roasting, steaming, air frying or sautéing with a modest amount of oil can help reduce the amount of added fat compared with deep frying. The aim is not to eliminate fat, but to choose mainly unsaturated sources, use appropriate portions and consider how they fit into the overall eating pattern.
For practical guidance on individual fats, our guides on can a diabetic eat olive oil, can a diabetic eat butter and can a diabetic eat ghee look more closely at portions and how these different fats can fit into a balanced diabetes-friendly diet. Comparing individual foods can be helpful, but the overall goal is to choose healthier sources of fat in appropriate amounts rather than focusing on a precise daily quantity.
Knowing how much fat to eat is only part of making healthier choices. The next section looks at practical ways to choose, buy and use fats and oils in everyday meals.
Practical tips for choosing fats and oils
Choosing healthier fats does not need to make everyday cooking complicated. A few practical habits can help you improve the balance of fats in your diet while still choosing oils that suit the foods you prepare and the way you like to cook.
Choose mostly oils that are rich in unsaturated fats, such as olive, rapeseed, avocado, sunflower or other suitable vegetable oils, rather than relying mainly on fats that are high in saturated fat. Even healthier oils are calorie dense, however, so use them in appropriate amounts rather than assuming that more is better.
Match the oil to the cooking method. Some oils are well suited to roasting, sautéing and higher-temperature cooking, while more delicate oils, such as flaxseed and walnut oil, are generally better used in dressings or added after cooking. Avoid repeatedly heating and reusing the same frying oil, particularly when it has been exposed to very high temperatures.
Nutrition labels can help when comparing oils, spreads and foods containing added fats. Look particularly at the amount of saturated fat and check ingredient lists for partially hydrogenated oils. When comparing similar products, choosing one with more unsaturated fat and less saturated fat can be a useful everyday approach.
There is also no need to rely on a single oil for every purpose. Keeping two or three suitable oils and rotating them where appropriate can provide different flavours and fatty acid profiles while making it easier to choose the right oil for each cooking method. The most important principle is to favour unsaturated fats overall, use oils in moderation and consider them as part of the wider eating pattern rather than judging any single oil in isolation.
For more detailed guidance on choosing particular oils, our guides on can a diabetic eat olive oil, can a diabetic eat avocado oil and can a diabetic eat canola oil explore their nutritional profiles and practical cooking uses. The best choice will often depend on both the type of fat an oil provides and how you intend to use it.
With these practical principles in mind, the following frequently asked questions provide quick answers to some of the most common questions about fats, cooking oils and diabetes.
Frequently asked questions
The following questions provide quick answers to some of the most common concerns about choosing and using fats and oils with diabetes. They cover everyday cooking oils, butter and ghee, coconut oil, seed oils and how much fat to include as part of a balanced diet.
Which cooking oil is best for diabetes?
There is no single cooking oil that is best for everyone with diabetes. Oils rich in unsaturated fats, such as olive, rapeseed and avocado oil, are generally good everyday choices, particularly when they replace fats that are higher in saturated fat. The best oil also depends on the cooking method, flavour and overall eating pattern.
Is olive oil good for diabetics?
Yes, olive oil can be a healthy choice for people with diabetes. It is rich in monounsaturated fat and can support heart health when used in place of fats higher in saturated fat. Our guide on can a diabetic eat olive oil looks at its benefits, portions and everyday uses in more detail.
Is extra virgin olive oil better than regular olive oil?
Extra virgin olive oil is less refined and retains more naturally occurring polyphenols and other plant compounds than refined olive oil. Both can form part of a diabetes-friendly diet, but extra virgin olive oil can be a particularly good choice for dressings, drizzling and many everyday cooking uses. Read more in can a diabetic eat extra virgin olive oil.
Can diabetics eat butter?
Yes, people with diabetes can eat butter, but moderation is important because butter is high in saturated fat. It has very little direct effect on blood glucose, but choosing unsaturated oils more often is generally preferable for cardiovascular health. Our guide on can a diabetic eat butter explains how it can fit into a balanced diet.
Is ghee healthier than butter?
Ghee is not automatically healthier than butter for someone with diabetes. Both are concentrated sources of fat and contain substantial amounts of saturated fat, although their composition and culinary properties differ slightly. Portion size and the overall balance between saturated and unsaturated fats are more important than assuming one is always healthier.
Does coconut oil raise blood sugar?
Coconut oil contains virtually no carbohydrate, so it does not directly raise blood glucose in the way carbohydrate-containing foods can. However, it is high in saturated fat, so its effects on cardiovascular health should also be considered. Our guide on can a diabetic eat coconut oil examines coconut oil and diabetes in more detail.
Are seed oils bad for diabetes?
Seed oils do not need to be avoided simply because they are seed oils. Sunflower, soybean, corn, safflower and grapeseed oils contain mainly unsaturated fats, and current evidence does not support the claim that ordinary consumption of omega 6 rich vegetable oils inherently causes chronic inflammation. What matters more is the overall diet, how the oils are used and what they replace.
How much fat should someone with diabetes eat each day?
There is no single daily amount that is appropriate for everyone with diabetes. Individual requirements vary according to energy needs, health goals and the overall diet. Rather than focusing only on a fixed number of grams, it is generally more useful to choose mainly unsaturated fats, keep portions appropriate and use healthier fats to replace rather than simply add to sources of saturated fat.
These FAQs reinforce the main message that fats and oils do not need to be avoided with diabetes. Choosing mainly unsaturated fats, limiting saturated and trans fats, using appropriate portions and considering the overall eating pattern are more useful than focusing on any single oil as either good or bad.
The key points from this guide are brought together below to make choosing healthier fats and oils easier in everyday life.
Explore more diabetes food guides
Fats and oils are only one part of a balanced eating pattern. Explore the guides below to see how fruits for diabetics, vegetables for diabetics, grains for diabetics, protein foods for diabetics, dairy for diabetics, nuts for diabetics, seeds for diabetics, legumes and pulses for diabetics, sweeteners for diabetics, breakfast for diabetics, drinks for diabetics and snacks for diabetics can fit alongside healthier choices of fats and oils.
For a broader view of eating well with diabetes, explore the best diabetic diet, food choices for diabetics, diet guidance for diabetics and foods to avoid with diabetes. The type 2 diabetes diet sheet offers practical meal-planning guidance, the diabetic food guide provides an overview across food groups, and what can a diabetic eat? brings together the site’s complete collection of diabetes food guidance.
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Explore rice, oats, barley, quinoa, bread, pasta and cereals, with guidance on whole versus refined grains, serving sizes and portions.
Legumes and pulses for diabetics
Learn about beans, lentils, chickpeas and peas, including their fibre, protein and carbohydrate content, portions and practical meal ideas.
Nuts for diabetics
Compare individual nuts, their healthy fats and nutrients, suitable portions and varieties without excessive salt, sugar or added coatings.
Protein foods for diabetics
Explore plant proteins, tofu, soy foods, legumes, dairy proteins and other choices, with guidance on balanced meals and healthy protein intake.
Seeds for diabetics
Learn about chia, flax, pumpkin, sunflower and sesame seeds, including their nutrition, portions and simple uses in meals and snacks.
Snacks for diabetics
Find homemade and shop-bought snack ideas, balanced combinations, portable choices and sensible portions for managing hunger between meals.
Sweeteners for diabetics
Compare stevia, monk fruit, sugar alcohols, artificial sweeteners and other alternatives, including safety, limitations and everyday use.
Type 2 diabetes diet sheet
Access practical meal plans, serving guides, shopping lists and printable resources to help put healthy diabetic eating into everyday practice.
Vegetables for diabetics
Compare non-starchy and starchy vegetables, their fibre and carbohydrate content, suitable portions, cooking methods and meal ideas.
Dairy for diabetics
Compare milk, yoghurt, cheese and dairy alternatives, considering carbohydrates, added sugar, protein, saturated fat and suitable portions.
These guides are designed to work together, with each covering a distinct part of diabetes-friendly eating in greater detail. Use them to explore individual food groups, compare everyday choices, understand how fats and oils fit alongside the rest of your diet, and gradually build a balanced eating pattern that works for you.
Final takeaway
Healthy fat choices for diabetes do not depend on avoiding fat or finding one perfect cooking oil. The most useful approach is to choose mainly unsaturated fats, keep portions appropriate and use healthier fats to replace rather than simply add to foods that are higher in saturated fat.
When choosing fats for everyday use, favour foods and oils that provide unsaturated fats, with options such as olive oil for diabetics, avocado oil for diabetics and canola oil for diabetics providing versatile choices for different cooking methods. Butter, ghee, coconut oil and palm oil can still have a place, but their higher saturated fat content means they are generally better used in moderation.
Your ideal choices may depend on the foods you prepare, cooking temperature, portion size, overall energy needs and individual health considerations. Butter for diabetics, ghee for diabetics, coconut oil for diabetics, sunflower oil for diabetics and other cooking oils all have different nutritional profiles and practical uses, so the wider eating pattern matters more than judging any one fat or oil in isolation.
Rather than trying to find one perfect fat or oil for diabetes, aim for choices that are nutritious, practical and sustainable while keeping both blood sugar and heart health in mind. If you want to look beyond fats and oils, what can a diabetic eat? provides the master guide to food choices and healthy eating across the whole diet.