Introduction: The Hidden Culprit Behind Sugar Spikes

If you or someone you know is struggling with sugar spikes or managing diabetes, the solution might lie in your kitchen pantry. Recently, I worked with two clients—let’s call them A (a man) and B (a woman)—both battling blood sugar issues despite being on metformin. Their progress was slow until I uncovered a critical factor: the type of cooking oil they were using. In this article, we’ll explore how the wrong oil can sabotage your health and how making a simple switch can make a big difference.

 

The Client Stories: Oil’s Impact on Blood Sugar

Both clients were experiencing frequent sugar spikes, but their cooking habits told different stories. Client A consistently used olive oil, while Client B relied on any available groundnut oil. This small difference highlighted a bigger truth: not all oils are created equal. Even if you don’t have blood sugar issues, the oil you cook with can affect your heart, inflammation levels, and overall well-being.

 

Why Oil Choice Matters for Your Health

Taste the Goodness: EL Blends All-Natural Cold-Pressed Juices

Cooking oil is more than just a kitchen staple—it’s a source of fats and nutrients that impact your body. Here’s what you need to know:
– 5ml of oil = 40 calories: The calorie count is similar across oils, but the type of fat and nutrient content varies widely.
– Olive oil benefits: Rich in monounsaturated fats, vitamin E, and polyphenols, olive oil supports heart health and helps stabilize blood sugar.
– Processed oils risks: Many industrial oils, including some labeled “healthy,” are heavily refined, stripping away nutrients and promoting inflammation that can worsen sugar spikes and heart health.

The key? The less processed the oil, the more nutrients it retains, offering better protection for your heart and blood sugar levels.

 

Why Processed Oils Are a Problem

Most supermarket oils—groundnut, vegetable, or even some labeled as healthy—are processed at high temperatures, losing beneficial nutrients. This refining process can introduce trans fats or oxidized compounds that trigger inflammation, a known contributor to insulin resistance and diabetes progression. Switching to minimally processed oils like extra virgin olive oil or cold-pressed alternatives can be a game-changer.

 

Tips for Choosing the Right Oil

– Opt for minimally processed oils: Look for cold-pressed or extra virgin varieties to retain nutrients.
– Prioritize heart-healthy fats: Choose oils high in monounsaturated or omega-3 fats, like olive oil or flaxseed oil.
– Watch portion sizes: Even healthy oils should be used sparingly—stick to 1-2 teaspoons per meal to manage calorie intake.

 

A Simple Change for Better Health

For Client B, switching to olive oil and reducing processed oil use led to noticeable improvements in her sugar levels within weeks. Portion control also played a role, as overusing any oil can add unnecessary calories. This small tweak, combined with their medication, helped both clients see better results.

 

Take Action Today

If you or a loved one is battling sugar spikes, check your cooking oil. Swap out heavily processed options for nutrient-rich alternatives like olive oil. Share this tip with others—it could be the missing piece in their diabetes management plan!

 

---

About the Author

Temi Badmus-Kalu is a certified food scientist and therapeutic nutritionist dedicated to helping people improve their health through informed dietary choices. With expertise in therapeutic nutrition, Temi guides clients toward sustainable lifestyle changes.