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https://www.bluecircle.foundation/food/olive-oil
olive oil
CARBS
0 g
PROTEINS
0 g
FATS
14 g
Olive oil is highly recommended for individuals with diabetes as it is carb-free and does not impact blood sugar levels.
Quantity: 1 tablespoon (15 ml)
Glycemic Index: 0
Glycemic Load: 0
Fiber: 0 g
Key Nutrients: Monounsaturated fats, Vitamin E
Health Impact: Olive oil has no carbohydrates, thus it does not trigger an insulin response or affect blood sugar levels.
💉 Suggested Bolus
No bolus adjustment needed as it does not impact blood sugar.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Low in carbs and high in fiber, which helps in managing blood sugar levels.
- Zucchini noodles – A low-carb alternative to pasta that pairs well with olive oil-based sauces.
- Cauliflower rice – A grain-free substitute that works well with olive oil for stir-frying or as a salad base.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps stabilize blood sugar when cooked with olive oil.
- Seared salmon – Rich in omega-3 fatty acids and works well with olive oil for heart health.
- Beef steak – High in protein and pairs well with an olive oil marinade for flavor and tenderness.
🥄 Smart Substitutes
- Coconut oil – Provides a similar fat profile with added medium-chain triglycerides that may support metabolism.
- Avocado oil – Has a high smoke point suitable for cooking and contains heart-healthy monounsaturated fats.
- Butter (grass-fed) – Offers vitamins A, D, and K2, which are beneficial for bone and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels.
- 30–60 min: No change in blood sugar levels as olive oil does not contain carbohydrates.
- 2–3 hr: Stable blood sugar levels; fat digestion is slow and does not spike insulin.
“Many in the low-carb community find that using olive oil as a primary fat source helps in maintaining a healthy weight and stabilizing blood sugar levels, due to its beneficial fat composition.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Use as a dressing or for cooking to add flavor without affecting blood sugar.
🤔 FAQs about olive oil
Can olive oil be used in baking?
Yes, olive oil can replace other fats like butter in baking, offering a healthier, low-carb option that doesn't impact blood sugar levels.
Is olive oil good for type 2 diabetes?
Yes, its high monounsaturated fat content can help improve insulin sensitivity and control blood sugar levels.
How much olive oil per day is considered healthy?
About 1-2 tablespoons of olive oil per day is generally recommended, providing significant health benefits without excessive calorie intake.
