15 Best Cooking Oil For Diabetic Patients


Medically reviewed by

Bajaj Finserv Health


8 min read

Key Takeaways

  • Peanut oil is a cholesterol-free oil and a good source of oleic acid
  • Almond oil is a healthy cooking oil with 65% monounsaturated fat
  • Monounsaturated fats in cooking oil help reduce cholesterol level

Food plays a crucial part in weight management, and so does the cooking oil you use in your kitchen! Health-conscious people often avoid consuming excessive amounts of oils in their meals. However, foods prepared without oil don't taste as good. Did you know that oil can also increase the feeling of fullness or satiety? This is important as if you don’t feel full, you will be tempted to eat more.

According to recent studies, 25-30% of the urban population in India has high cholesterol [1]. Although not all oils are good for your health, you can use a low cholesterol oil or a cholesterol-free oil to help you lose weight. Oils contain both unsaturated and saturated fats. Of these, be wary of saturated fats as they can impact your health negatively.

Read on to know which healthy cooking oil is the best oil for high cholesterol or the best oil to lower cholesterol.

Additional Read: Best Foods to Gain Weight Quickly 

Best Cooking Oil


One of the greatest and healthiest cooking fats in India is ghee. Ghee is superior to butter because it aids in weight reduction when combined with exercise, enhances cognitive function, and aids in digestion. Ghee is supposed to increase one's energy level, bone strength, and memory.

Mustard oil

Given that it is frequently used as a stimulant to aid in digestion and circulation, mustard oil is an excellent alternative to conventional cooking oils. The antibacterial qualities of this oil can aid with skin defense. Additionally, mustard oil kills bacteria and viruses, making it helpful for avoiding colds, coughs, and skin issues. This is considered one of the best oil for cooking for health.

Sunflower oil

Sunflower oil is an excellent substitute since it provides a good source of vitamin E. It has every critical vitamin needed for a healthy physique. It lowers cholesterol thanks to the polyunsaturated fats (PUFA) in it. Additionally, sunflower oil lowers the risk of cardiovascular conditions, fights free radicals, and is particularly beneficial for cancer patients. It also aids in bodily healing, strengthens the immune system, and supports healthy nervous system function while preventing colon cancer. This is recommended as one of the best cooking oil for the heart.

Flaxseed oil

Another best cooking oilis flaxseed oil, which has a high concentration of omega-3 fatty acids. In addition to being very good for overall health, omega-3 fatty acids are crucial in treating and preventing colitis and Crohn's disease.

Groundnut oil

Mono- and polyunsaturated fatty acids, which are abundant in groundnut oil, aid in decreasing low-density lipoprotein (LDL) cholesterol. It has a lot of vitamin E, which is believed to serve as an antioxidant by preventing acne and scarring on the skin. 

healthy cooking oil

Palm oil

Palm oil is a rich source of carotenes, vitamin E, and antioxidants. It is beneficial for individuals with cancer and Alzheimer's, arthritis, atherosclerosis, and anti-aging conditions. This is also one of the best cooking oil for health.

Cashew oil

Particularly for nighttime snacking, cashews make a fantastic snack. Additionally, it is a fantastic addition to sweets and the creation of many other Indian dishes. Cashew oil has antibacterial characteristics that support immune system development and assist our bodies in fighting off many illnesses and disorders. Along with decreasing inflammation and cholesterol levels, it also improves eyesight. This is also one of the best cooking oil for weight loss.

Safflower oil

Soybean oil is high in poly- and monounsaturated fatty acids and low in saturated fats. Additionally, it includes Omega 3 unsaturated fats, which lower the risk of heart disease!

Olive oil 

Olive oil contains monounsaturated and saturated fat. Monounsaturated fat helps you lower your cholesterol level. Whether you use extra virgin olive oil or pure olive oil, both are great for cooking and losing weight. This healthy cooking oil is rich in antioxidants and vitamin E. Research suggests that consuming 1 ½ tablespoon of olive oil every day reduces the risk of coronary heart disease [2]. Olive oil is known to boost heart health and prevent cancer.

Canola oil 

Canola oil is a good source of monounsaturated fats and polyunsaturated fats. It also contains omega-3 fatty acids. This cooking oil can be used in salad dressing, baking, or stir-frying. Compared to olive oil, canola has a fewer amount of antioxidants. It also allows you to cook at higher temperatures when compared to olive oil. This makes it a preferred choice for searing, sautéing or making gravies. This low cholesterol oil also lowers the risk of cardiovascular diseases.

healthy cooking oil for weight loss

Coconut oil

Coconut oil is used as a staple cooking oil in southern India. Interestingly, coconut oil contains 87% saturated fat and only 6% monounsaturated fat. Although it is high in saturated fats, it serves as a healthy cooking oil. Extracted from coconut kernel, it contains medium-chain triglycerides that help you lose weight. It is better to use extra virgin oil as it is one of the best oils to decrease fat from the abdomen.

Peanut oil 

Peanut oil is a good source of oleic acid, which is a monounsaturated fat that lowers appetite and helps you lose weight. You can use this cooking oil for deep frying as it has a high smoking point. To add to its benefits, it is a cholesterol-free oil. Although many people are allergic to peanuts, highly refined peanut oil is not considered an allergen [3].

Rice Bran oil 

Rice bran oil is one of the healthy cooking oil obtained from risk husk. It offers you the benefits of vitamin E, vitamin K, and phytosterols. It also contains antioxidants. The monounsaturated fatty acids in rice bran oil help lower cholesterol and reduce the risk of heart diseases. A study found that rice bran oil significantly lowers bad cholesterol and increases good cholesterol in your body [4]. It makes a perfect cooking oil for stir-fries and deep-fried dishes due to its nutty flavor and high smoke point. This low cholesterol oil also help you lose weight.

cooking oil

Almond oil 

Almond oil is rich in monounsaturated fats and has a lower amount of saturated fats. It contains 65% monounsaturated fat and 7% saturated fat. Compared to other oils on the list, almond oil has more calories. However, it can help you reduce weight when used in moderation. Use unrefined almond oil for cooking as it is high in nutrients. Almond oil boosts your heart health and is enriched with antioxidants.

Sesame oil 

Sesame oil contains polyunsaturated fatty acids. This fat influences the levels of leptin, a hormone in your body that lowers appetite and fat deposition. Sesame oil is popular in Asian and Middle Eastern countries. This cooking oil is said to be better than olive oil for controlling cholesterol. This oil helps you maintain blood pressure and reduce body mass and weight.

Tips For Choosing Healthiest Cooking Oil


When selecting an oil to cook with, the smoke point, also known as the "burning point," should be taken into account. The temperature at which an oil ceases to sparkle and begins to degrade, losing its integrity, is known as the critical temperature. Things start to become hazy at this point. In addition to losing its nutritional content and producing free radicals that are extremely detrimental to the body, the flavor may become unpleasant when this occurs.

Nicole Papantoniou, director of the kitchen appliances lab at the Good Housekeeping Institute, advises heating the pan before adding ingredients and oil to high-heat oils. This will help prevent the oil from heating up too rapidly and possibly burning. It's crucial to select the proper oil for the various dishes you are cooking in order to prevent smoke. That will emerge as the best cooking oil for the heart.

Refined and Unrefined Cooking Oils

Cooking oils are categorized as being either refined or unrefined. High heat is used during the extraction process for refined oils. The cooking oils may lose some of their inherent nutrients, flavor, or fragrance as a result of this process. Oils that have been cold-pressed or unrefined are extracted under pressure with little to no heating. As a consequence, these cooking oils maintain the majority of their natural nutrients and maintain their distinctive flavor and aroma.

Compared to refined cooking oils, unrefined cooking oils are more nutrient-dense but have a shorter shelf life. Refined cooking oils, on the other hand, are more practical and may fit into a pattern of balanced eating since they are best suited for cooking at high heat levels with a longer shelf life. Hence, they are called the best cooking oil for health.

Composition of Oil

 Each cooking oil has a unique flavor that may improve any meal, from rich and buttery to nutty and fishy. 

Fat content and flavor

You should use a strong, robust oil if your meal tastes exactly like the oil it was cooked in. Choose an olive oil good for cooking with a moderate flavor if you want it to avoid in any way overpowering your food. The sorts of fat in your cooking oil are something else to take into consideration. To improve your general health, health professionals advise consuming healthy monounsaturated and polyunsaturated fat while avoiding saturated and trans fats. According to one study, a diet high in saturated and trans fats may make you more susceptible to developing cardiovascular disease and other chronic ailments.

Additional Read: How to Lose Weight with Indian Diet Plan

Start paying attention to the cooking oil in your meals and use the best oil for cholesterol reduction or control. Eating healthy, maintaining a healthy lifestyle, and doing regular exercise are equally important for losing weight. Keep your weight and health in check by booking an online doctor consultation on Bajaj Finserv Health. Consult with dieticians or nutritionists to help you choose the best cooking oil for your and your family’s health!

Published on 25 Oct 2021Last updated on 9 Feb 2023
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485409/
  2. https://www.fda.gov/food/cfsan-constituent-updates/fda-completes-review-qualified-health-claim-petition-oleic-acid-and-risk-coronary-heart-disease
  3. https://acaai.org/allergies/allergic-conditions/food/peanut/
  4. https://pubmed.ncbi.nlm.nih.gov/27311126/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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