Health Benefits of Olive Oil For Managing Diabetes
Extra virgin olive oil has been praised for its numerous health benefits, but is it good for individuals with diabetes? The answer is a resounding yes! Not only does extra virgin olive oil contain monounsaturated fats, which have been linked to improved blood sugar control, but it also has anti-inflammatory properties that can help reduce the risk of complications associated with diabetes. Additionally, the polyphenols found in extra virgin olive oil have been shown to improve insulin sensitivity and reduce inflammation in the body.
Here are some quick and delicious Diabetes-friendly snacks with extra virgin olive oil:
Pressure Cooker Hummus With Olive Oil
- 1 ½ cups dried chickpeas
- 6 cups water
- ¾ cup lemon juice
- ½ cup tahini
- ½ cup Morocco Gold extra-virgin olive oil, plus more for garnish
- 1 teaspoon salt
- 2 cloves garlic, crushed
- Chopped fresh parsley for garnish
- Place chickpeas and water in the bowl of a multicooker. Cook on high pressure for 45 minutes. Let the pressure release naturally. Reserve 1 cup of the cooking liquid, then drain the chickpeas.
- Place the chickpeas, lemon juice, tahini, extra virgin olive oil, salt, garlic and half of the reserved cooking liquid in a food processor. Process until smooth. If the hummus seems thick, add the remaining cooking liquid. Garnish with parsley and a drizzle of extra virgin olive oil, if desired.
Black Bean Dip
- 1 1/2 cups cooked black beans drained
- 1 Tbsp ketchup
- 1 clove garlic
- 2 Tbsp Morocco Gold extra-virgin olive oil
- 1 tsp lemon or lime juice
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1 tsp paprika
- 1/8 tsp cayenne pepper or to taste
- Black pepper to taste
- Put all ingredients in your blender and blend until smooth. Adjust seasonings to taste.
- Serve with potato chips, tortilla chips or sliced fresh vegetables.
If you want to make things even simpler, this list from Healthline of the most basic of food items to snack on if you are managing diabetes will steer you in the right direction. It includes such kitchen and pantry staples as:
• Hard-Boiled Eggs
• Handful of Almonds
• Sliced Apples with Peanut Butter
• And Cottage Cheese
How Olive Oil Can Stabilise Blood Sugar Levels
According to the American Heart Association (AHA) diabetes often lowers HDL (good) cholesterol levels and raises triglycerides and LDL (bad) cholesterol levels. Both increase the risk for heart disease and stroke. But, the high levels of polyphenols in cold pressed extra virgin olive oil can protect against coronary heart disease by reducing cholesterol absorption, which in turn can result in decreased delivery of cholesterol to the liver.
Regulation of blood sugar (glucose) especially after eating is one regulatory system that has a definite friend in Extra Virgin Olive Oil. One recent study on individuals diagnosed with impaired fasting glucose (IFG) helps explain the ability of Extra Virgin Olive Oil to improve blood sugar regulation.
Like this name implies, IFG is a condition in which blood sugar levels are too high, even when no food is being eaten and digested. However, in this particular study, participants were given a little less than one tablespoon of Extra Virgin Olive Oil along with a familiar lunch meal of pasta, salad, fruit, and a slice of ham. When the participants’ insulin and blood sugar levels were measured at one hour and two hours after lunch, their blood sugar levels were found to be significantly lower due to this added Extra Virgin Olive Oil.