Components Of Olive Oil
Olive oil is a monounsaturated fat. The best type of olive oil is extra virgin olive oil and like all fats, olive oil is made up of fatty acids, mostly containing oleic acid at a rate of 55-83%. It also contains 36 known phenolic compounds these are various compounds that have beneficial effects to our health.
As I also mentioned above, it contains one particular compound called oleocanthal that helps reduce inflammation. Researchers have found that oleocanthal has the same anti-inflammatory response in the body as the commonly consumed anti-inflammatory tablet ibuprofen. Its not as potent but it doesnt have any side effects like NSAIDs either, so thats a great thing.
So all in all, its got some great components that help improve our health and have great benefits for diabetes.
What Research Shows About Olive Oil And Type 2 Diabetes
Can olive oil have an impact on prediabetes? As part of a 3-month study, researchers asked 43 people diagnosed with pre-diabetes to eat a diet rich in monounsaturated fat, half of which came from olive oil. Another group ate a diet high in fiber while a third ate the diet they usually ate. Each diet had a similar number of calories.
What makes monounsaturated fat unique? Monounsaturated fat has a chemical structure, a single double bond, that distinguishes it from other types of fat. Studies show that a diet that contains monounsaturated fat helps lower LDL-cholesterol, which is favorable for heart health.
After 3 months on a monounsaturated diet that emphasized olive oil, the subjects experienced significant improvements in insulin sensitivity and the way their cells handle glucose. These changes are favorable for metabolic health and for reversing pre-diabetes. Plus, the subjects who ate the diet rich in monounsaturated fat experienced a 17% drop in the amount of fat they stored in their liver.
One of the complications of pre-diabetes and poor blood sugar control is an increase in liver fat, a condition called non-alcoholic fatty liver . Between 5 and 10% of people with fatty liver will develop inflammation in their liver and a small percentage of that group will develop liver scarring or cirrhosis. Cirrhosis is a serious condition since the liver function you lose is irreversible.
What Are The9 Best Cooking Oils For Diabetes
We all want to eat tasty food, be it aloo pyaaz ka pakoras with a cup of warm tea on a rainy day or samosa-bread pakora as a snack when the 6 pm hunger pangs come up. But after eating them, we tend to feel bad about our decision.
Why? Because you have ended up eating fried, high calorie and unhealthy food which has disturbed your healthy eating routine. So, worried?
Not to get worried at all, because eating unhealthy food once in a while is perfectly fine. Let us see what good occasional eating of unhealthy and fried food can do to you:
But there is one thing that we need to think about while cooking them. Any guesses? Yes, you guessed it right. One should definitely think about the oil that we are going to use for cooking the delicious food.
Along with the type of oil you need to keep a check on the amount of oil used while cooking. Especially if you or any of your family members are obese or have diabetes and heart diseases.
Now, you might think, Which oil to use for cooking?, Can oil make us fat?, Which oil is best for diabetes?. And so on.
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Experimental Design And Dietary Regimen
The mice were randomly separated into the following two groups for 12 weeks: a control group and a lard-based HFD group . The LFD group was fed standard chow . The HFD-L group mice received 2014 Teklad chow modified with lard . Next, the LFD group was fed 2014 Teklad chow for another 24 weeks, and the HFD group was randomly divided into three groups for another 24 weeks . The HFD-L group was fed as described for the initial HFD-L group. The HFD-EVOO group was fed 2014 Teklad chow modified with EVOO . The HFD-OL group was fed 2014 Teklad chow modified with EVOO rich in phenolic compounds . The fatty acid composition of the diets is provided in Supplementary Table . The phenolic fraction of both Picual EVOOs was isolated by solid phase extraction and analyzed by LC-DAD. The concentration of total phenolic compounds, expressed as tyrosol equivalents, was 104mg/L for EVOO and 447mg/L for EVOO rich in phenolic compounds . EVOO-OL was richer in phenolic compounds due to a specific production process no phenolic compounds were added to the EVOO. The mean concentration of sterols, phenols and free fatty acids identified in the EVOOs used for this study are listed in Supplementary and . The mean concentrations of fatty acids identified in the plasma of different mice groups are listed in Supplementary Table .
Is Olive Oils The Best For Diabetics
Olive oil is considered to be the best and healthiest oil for people with all kinds of ailments, including the diabetic. It is rich in monounsaturated fatty acid, high in antioxidants and high in anti-inflammatory substances, all good qualities which make it the best oil for diabetics.
A recent study found that people with diabetes, constantly consuming the Mediterranean diet, made exclusively with extra virgin olive oil, have a reduced fasting blood sugar level.
Another study has deemed extra virgin olive oil a strategic cure to diabetes.
So, therefore, extra virgin olive oil is considered the best and healthiest oil consumable to diabetics.
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How Much Olive Oil Is Good
1 tbsp of olive oil contains approximately 14 grams of total fat, no fibre, and no sugar. It is also a rich source of Vitamin E and K.
Olive oil contains 1318 mg of omega-6 fats and 103 mg of omega-3 fats. In addition, it has more than 10 grams of either mono- or polyunsaturated fats, which are basically the healthier types of fats.
Olive oil contains phytosterols- a type of plant substance that is chemically similar to cholesterol but helps maintain heart health. This is because it inhibits the absorption of cholesterol from our food and lowers the amount of bad cholesterol that is associated with heart disease.
Therefore, diets for diabetic patients should definitely incorporate olive oil. Also, this does not necessarily have to be in the diabetic diet but can be incorporated by all those who wish to maintain a healthy mind and body.
Benefits Of Cooking Oils For Diabetics
The required amount of fats in your diet have a lot of positive impacts on your body. Using the best type and the right amount of cooking oil in a diabetic diet can help in providing various benefits like:
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Palm Oil Vs Canola Oil
The palm oil referred to here is refined palm oil, RPO. Palm oil, just like olive oil is healthy, and rich in vitaminsand antioxidants.
Canola oil, is rich in unsaturated fatty acids, good for cholesterol levels, but both oils, contain vitamins and antioxidants that make it healthy for use by diabetics, compared to vegetable oils.
Nutritional Facts About Olive Oil
1 tablespoon of olive oil contains 14 grams of total fat, 2 grams of saturated fats, no fiber, no sugar, no cholesterol and no fiber. It is a good source of Vitamins E and K and no proteinso all the calories come from fats. So far, nothing to get excited overly excited about, is there?
What makes olive oil so good to use is the types of fat it contains. It contains 1318 mg of omega-6 fats and 103mg of omega-3 fats. In addition, it contains over 10 grams of either mono- or poly-unsaturated fatsthe healthier types of fats. Olive oil also has almost 30 g of phytosterols, a type of plant substance that is chemically similar to cholesterol but helps maintain heart health because it inhibits the absorption of cholesterol from food and lowers the amount of LDL cholesterol, the bad cholesterol that is associated with heart disease.
Finally, olive oil is rich in antioxidants such as oleocanthal and oleeuropeinthose plant substances that can help reduce the oxidative damage caused to our bodies by high levels of blood sugar.
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Nutritional Content Of Olive Oil
Olive oil is known to be one of the healthiest consumable oils. With that said, whats contained in olive oil?
1. Monounsaturated fatty acids
Medical research has shown that olive oil contains monounsaturated fatty acids as its main fatty content.
Monounsaturated fatty acid is a healthy type of fat, which reduces bad cholesterols in the blood stream, thus preventing arteriosclerosis and risk of heart diseases.
The purely natural olive oils, those in the family of virgin olive oils, provide a high content of antioxidants.
The high antioxidant is good for strengthening the immune system and preventing the damaging of many body cells.
Some of the antioxidants are: polyphenols, vitamins E and K, chlorophyll and carotenoids.
3. Anti-inflammatory agents
Olive oil is anti-inflammatory due to some agents like oleocanthal, which prevents both internal and external inflammation.
Above properties of the olive oil results in many health benefits for both people with diabetes and others.
Can Olive Oil Lower The Risk Of Or Reverse Pre
Can Olive Oil Lower the Risk of or Reverse Pre-diabetes?
About one in ten people has type 2 diabetes. However, an even larger number, around one in three, has pre-diabetes, a condition where fasting blood sugar level is higher than it should be but not in the range where its classified as diabetes. Youre in the pre-diabetic range when your fasting blood glucose level is between 100 ng/ml and 125 ng/ml. Below 100 ng/ml is in the normal range while over 125 ng/ml. indicates type 2 diabetes.
Although a fasting blood sugar level is useful, it only looks at blood glucose at a single point in time. A better way to test for pre-diabetes is with a HgBA1C blood test. This test is an estimate of your average fasting blood sugar level over the past 3 months. A healthy HgBA1C is below 5.7% while prediabetic is 5.7% to 6.4%. Above 6.4% is in the diabetic range.
Heres a surprising fact. Despite one in three people being prediabetic, 9 out of 10 dont know it. Why are so many people in the dark about pre-diabetes? People with pre-diabetes often have no symptoms. Despite the absence of symptoms, research suggests that pre-diabetes can damage the body, even before type 2 diabetes develops. So, its important to get elevated blood sugars under control and make the necessary lifestyle changes to bring them into a healthier range. How can you do that?
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Benefits Of Olive Oil For Diabetes
Olive oil is a staple of the highly recommended Mediterranean diet. Since the Mediterranean diet is so highly recommended, everyone should go right to their neighborhood grocery store and use olive oil for cooking. Simple, right? Well, in one sense, yesbut is anything ever really that simple?
Research On Olives And Diabetes
When it comes to olives themselves, there isnt a great deal of specific research. Lets face it, researchers arent really going to feed people a ton of olives each day to see what results could be determined.
But, other byproducts of olives such as olive oil, olive fruit extract and olive leaf extract show loads of promising benefits.
In one study with elderly patients, consumption of olive fruit extract was associated with a significant reduction in body weight and body mass index.
Taking olive leaf extract has been shown to improve glucose homeostasis and may be an effective blood glucose-lowering agent for adults with type 2 diabetes. Studies in diabetic rats have found that olive leaf extract can significantly decrease cholesterol, triglycerides, and serum glucose levels.
Glucolevel, a herbal mixture of olive leaf extract and three other plants, has been found to safely and effectively help in lowering glucose levels in human subjects with recent onset of type 2 diabetes.
Olive oil has a ton of health benefits for type 2 diabetes. Oleic acid in olive oil has been shown to promote glucose transport into cells, so you can only imagine that the oleic acid in olives themselves would likely do the same. Oleic acid has also been found to decrease blood pressure.
Since olive oil is squeezed directly from olives, all this same goodness is still being consumed when you eat the fruit!
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What Makes The Extra Virgin Olive Oil The Best For Diabetes
Extra virgin oil is the healthiest type of olive oil produced. Its method of extraction, the natural method, accounts for its standard purity, richness and retained taste and smell of the olive fruits.
The antioxidants, fats and anti-inflammatory agents remain preserved in this oil, as no chemical solvent is used in its process of extraction.
Research shows that extra virgin olive oil not only reduces blood sugar levels by the above-listed methods, but also reduces cholesterol levels, which is associated with diabetes.
How To Use Olive Oil To Better Manage Diabetes
Consuming anything when you suffer from a condition as complicated as diabetes can be really tricky. However, if you follow a healthy lifestyle, you can still continue including olive oil in your diet. Having said that, you do need to bear a few things in mind.
Following are a few tips to be followed when you are consuming olive oil in case you are diabetic:
If you are following all the above suggestions and tips, it will be helpful for you to treat and manage diabetes in an effective manner.
We hope that the above post has been helpful in removing some of the doubts you had with regards to the relation between diabetes and the regular consumption of olive oil.
Although otherwise beneficial for the overall health of the human body, there definitely are a few risks involved which you should not overlook particularly when you are suffering from diabetes. Also, as already stated, there are dubious varieties of the same oil which could be available in the market and as such, you should be extremely cautious and look into some of the tips shared in the article while you shop for the oil. Besides, like any other food item, it is imperative that diabetes is managed with a healthy lifestyle, well-regulated diet, and regular physical exercise apart from deriving the benefit of the oil.
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Benefits Of Olive Oil For Cholesterol
- Helps reduce oxidation of LDL cholesterol oxidized LDL is the type that causes more heart disease. The phenolic compounds in olive oil bind to LDL and decrease oxidation and reduce uptake of LDL by macrophage immune cells. These are the immune cells that often trigger LDL accumulation and plaques in the arteries, meaning olive oil has the potential to reduce cardiovascular risk.
- which helps keep cholesterol levels under control.
- Reduces total triglycerides and increases HDL meaning it helps reduce overall cholesterol levels and at the same time improve good cholesterol .
Best Cooking Oils For People With Diabetes
- NDTV Food Desk
- Canola oil is a plant-based oil derived from the rapeseed plant
- Olive oil is a heart-friendly oil that is good for diabetics too
- Rice bran oil is rich in antioxidants and healthy fats
1. Canola Oil2. Olive Oil: 3. Flaxseed Oil: 4. Rice Bran Oil: 5. Walnut Oil6. Sesame Oil:
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Body Weight Strongly Affects The Risk Of Prediabetes And Type 2 Diabetes
One of the best ways to reverse type 2 diabetes is to lose weight if youre overweight. The type of diet you eat also has an impact. A diet rich in refined carbohydrates, ultra-processed foods, can lead to further weight gain and that worsens pre-diabetes. Gaining weight can even push you over into the diabetic range.
But what about specific foods? Some studies show that olive oil may help bring blood sugar down and improve type 2 diabetes. Olive oil is rich in monounsaturated fat, a heart-healthy type of fat. Other sources of monounsaturated fat include macadamia nuts and avocados, and these foods can be a healthy addition to your diet.
Why Is Olive Oil So Healthy
Olive oil is enriched with Vitamin E and K which fills a lot of deficiencies in your diet. However, the most mind-blowing nutritional fact about it is the healthy fats it contains. It has 14 grams of fats. It has omega 3 and omega 6 also. Olive oil is a very popular antioxidant too. It has oleocanthal and oleuropein. The olive oil also contains a very good amount of phytosterols approx. 30g.
Doctors highly recommend this oil because its enrichment in vitamins and good fats is way better than any other oil. You can use them in salads or directly while cooking. Start having it in your diet and you will be seeing results in no time. Olive oil for cholesterol is very popular.
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