Using too much oil and butter is unhealthy. While healthy fats like olive oil and canola oil benefit individuals with diabetes in moderation, overusing them in stir-fries or salads can increase calorie intake, impact blood sugar, and over time, raise bad cholesterol (LDL). Diabetics should limit butter and animal fats due to their high saturated fat content. Instead of pouring directly from the bottle, use a spoon or spray bottle to control oil quantity when cooking.

Deep-frying at excessive temperatures (above 180°C) can easily generate harmful substances. A healthy frying temperature should range from 120-180°C. Despite their appeal, crispy fried dishes contain high amounts of fat, which diabetics should limit as they can negatively affect blood fat and blood sugar levels. Prioritize using an air fryer and maintaining temperatures below 180°C for safer preparation.

Frying food at high temperatures can produce toxins. Image created by AI.

A lack of dietary fiber can lead to increased blood sugar. Fiber helps slow sugar absorption, promotes satiety, and reduces LDL cholesterol, thereby mitigating cardiovascular complications in diabetics. When cooking, dedicate about one-half of your meal portion to fiber-rich foods such as oats, beans, and green vegetables.

Excessive use of salt and sugar in cooking can disrupt metabolic processes. High salt intake is linked to increased blood pressure, exacerbating heart disease, diabetes, and stroke risk. Similarly, adding too much sugar during preparation causes blood sugar to rise easily.

Frequent use of processed sauces and ready-made seasonings also carries the risk of raising blood sugar. These products often contain high levels of sodium, added sugars, and unhealthy fats. Instead, opt for natural seasonings like cinnamon, herbs, lemon juice, and vinegar to enhance flavor while maintaining health.

Reheating food multiple times, especially greasy dishes, can increase oxidized fats, which are detrimental to health. As food cools, fats solidify, and reusing the same oil repeatedly reduces its nutritional value.

Anh Chi (According to Healthshots)