In short:
Experts at MasWorth discuss how extra virgin olive oil (evoo) can be good for diabetes when used as part of a balanced, Mediterranean-style diet, with research showing improvements in blood sugar control, insulin sensitivity, and heart health over time. However, it isn’t a treatment or quick fix on its own, and its benefits come from consistent use in place of less healthy fats rather than adding it on top of an unchanged diet.
Is olive oil good for diabetes?
Research shows that olive oil and diabetes are closely linked - but the details matter, and it’s important to understand where the evidence is strongest - and where claims start to run ahead of the science.
Olive oil and diabetes risk are more closely connected than most people realise, with extra virgin olive oil widely studied for its effects on blood sugar response, insulin sensitivity, and heart health. What the research doesn't support, however, is treating it as a supplement or quick fix.
In this article, we’ll look at what the science actually says, the difference extra virgin olive oil can make, how much is typically used in studies, and what to keep in mind if you’re managing diabetes.
Why fat quality matters in type 2 diabetes
In Crete, nobody sits down to lunch and thinks about their glycaemic index (a measure of how quickly food raises blood sugar). They drizzle olive oil over their Γίγαντες (gigantes), tear off some bread, and get on with it. Yet the rates of type 2 diabetes across traditional Mediterranean populations are - and have long been - notably lower than in much of the Western world.
Nutritional science has spent decades trying to work out why, and much of it comes back to insulin resistance: cells stop responding normally to insulin, blood sugar rises, and over time that damages blood vessels, nerves, and organs.
Diet has a real influence on insulin resistance. Diets higher in refined carbohydrates and saturated fats tend to make it worse, while Mediterranean-style diets, rich in vegetables, legumes, whole grains, and olive oil as the main fat, are consistently linked with better metabolic health.
This is where extra virgin olive oil enters the story. In Crete, it isn’t treated as a supplement or a “health food” on the side - it’s the default fat used in everyday cooking. Chemically, that matters.
High-quality EVOO is rich in polyphenols such as hydroxytyrosol, oleocanthal, and oleacein, which support antioxidant and anti-inflammatory activity in the body.
So what’s the connection here? Well, insulin resistance is now understood to be driven in part by chronic inflammation and oxidative stress - which is exactly the kind of process those polyphenols in extra virgin olive oil interact with at a biological level.
How extra virgin olive oil may help with diabetes
Extra virgin olive oil may help support steadier blood sugar, lower inflammation and better heart health when used consistently as the main fat in a Mediterranean-style diet.
Blood sugar and insulin response
Olive oil changes how a meal is handled in the body. It slows digestion, which helps reduce the sharp rise in blood sugar after eating.
In a randomised controlled trial published in Diabetes Care, a high-glycaemic meal eaten with extra virgin olive oil led to lower post-meal blood sugar and a more balanced insulin response compared with butter or a low-fat alternative. A separate metabolic trial published in Nutrition & Diabetes comparing EVOO with corn oil found similar results.
Longer-term studies point in the same direction. Mediterranean-style diets that include regular EVOO use are linked with small but steady improvements in morning blood sugar levels and HbA1c (a long-term blood sugar marker).
The effect is generally small but has been seen across multiple studies (though not all trials find the same degree of benefit) - pointing to a more stable day-to-day blood sugar response when EVOO replaces less healthy fats.
Reducing inflammation and oxidative stress
Extra virgin olive oil contains polyphenols, including oleocanthal - the compound behind the peppery finish in good olive oil. At dietary levels, it acts on inflammation pathways linked to insulin resistance.
One randomised crossover study in adults with prediabetes compared a polyphenol-rich extra virgin olive oil with a standard version of olive oil. The higher-polyphenol oil led to improvements in markers of inflammation and antioxidant status.
Taken together, the findings suggest it’s the polyphenol content - not just the fat - that matters.
Heart health (critical for diabetics)
Type 2 diabetes significantly increases the risk of heart disease and stroke, which is why the cardiovascular evidence for EVOO matters so much here.
A 2025 review in Nutrients found that daily EVOO intake (around 20-30g) consistently improves blood pressure, cholesterol balance, inflammation, and how well blood vessels function, with particularly clear benefits in people with prediabetes, type 2 diabetes, or high cardiovascular risk.
Longer-term data backs this up. A large cohort study in high-risk adults eating a Mediterranean-style diet found that higher olive oil intake was linked with around a 35-40% lower risk of cardiovascular disease and nearly 50% lower cardiovascular mortality, with risk continuing to fall as intake increased.
Taken together, it mirrors the Mediterranean pattern - extra virgin olive oil, used daily as the main fat, is closely tied to lower cardiovascular risk in type 2 diabetes.
When olive oil might not help
Olive oil still carries energy (around 120 kcal per tablespoon), so adding it on top of an unchanged diet can tip total intake upwards, which can worsen insulin resistance over time.
The evidence is clear that EVOO works best when it replaces, not adds to, less healthy fats like butter, ghee, and ultra-processed snack fats, within a wider Mediterranean-style diet.
People with very high levels of blood fats, advanced cardiovascular disease, or fat malabsorption conditions should check with a clinician before making any significant dietary changes.
And to be clear: EVOO is supportive - it doesn’t replace prescribed medication or glucose monitoring.
How to use EVOO if you have diabetes
The benefits seen in research come from making EVOO the main fat you cook and eat with, consistently over time. In practice, it’s simple:
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Dress salads and non-starchy vegetables with EVOO and lemon or vinegar instead of creamy dressings
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Finish beans, lentils, and whole grains with EVOO
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Swap butter on bread with EVOO
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Drizzle olive oil over fish, chicken, or roasted vegetables once they’re cooked
Most EVOO intervention trials use around 1-3 tablespoons per day as part of daily fat intake. A large review in Nature found that each additional 10g of olive oil per day was associated with roughly a 9% reduction in type 2 diabetes risk, but the key is consistency. The effects build slowly, over weeks and months, not from using it heavily for a few meals and expecting the same outcome.
Which olive oil is best for diabetics?
Not all olive oil behaves the same in the body.
Extra virgin olive oil is cold-pressed and minimally processed, which keeps its natural polyphenols intact. Refined or “light” olive oils lose most of these compounds through processing - even if the fat content looks similar on the label.
There’s also a quality gap within EVOO itself. The EU polyphenol claim threshold (the minimum level required for an olive oil to carry an official health claim on polyphenols) sits at 250 mg/kg, but many supermarket oils don’t publish their levels at all, making comparison difficult. This is something we’ve written about in detail in our Ultimate Guide to High Polyphenol Olive Oil in the UK, and it matters more than most people realise.
Some extra virgin olive oils are simply higher in polyphenols than others - for example, MasWorth Family Groves EVOO at 965 mg/kg, and November Polyphenols EVOO at 1200+ mg/kg - both early-harvest, cold-pressed oils, each backed by certified polyphenol testing:
The bottom line
The strongest evidence shows that making extra virgin olive oil your main fat, as part of a Mediterranean-style diet with plenty of vegetables, legumes, whole grains, and nuts, can support lower type 2 diabetes risk and healthier blood sugar and heart markers over time.
EVOO isn't a cure, and it won't replace medication or medical care - so anyone managing diabetes should speak to their GP or a healthcare professional before making major dietary changes. But used consistently, with a genuinely high-polyphenol oil, it's one of the better-evidenced dietary choices for people managing or looking to prevent type 2 diabetes.
That's why MasWorth focuses on early-harvest production, independent lab testing, and publishing polyphenol figures directly - so you can see exactly what’s in the bottle, not just marketing claims.
For people who use it daily, our high polyphenol olive oil subscription options make it simpler to keep a steady supply without thinking about it. They offer regular access to the same tested oils, delivered as part of a routine rather than a one-off purchase.
Olive Oil And Diabetes FAQs
Does olive oil lower blood sugar?
Olive oil for blood sugar management works indirectly - it slows digestion to flatten post-meal spikes, and consistent use as part of a Mediterranean-style diet is linked with modest improvements in HbA1c and fasting glucose over time. It doesn't act like medication, but the effect on day-to-day blood sugar response is backed by multiple trials.
Is extra virgin olive oil good for diabetes?
When it's used as your main fat within a Mediterranean-style diet it can be beneficial. EVOO diabetes benefits come from its polyphenols and monounsaturated fat working together to support steadier blood sugar, lower inflammation, and better heart health - all particularly relevant for people with type 2 diabetes. It's a supportive dietary choice, not a treatment.
What's the best olive oil for diabetes?
Extra virgin, with a published polyphenol figure. Most of the research linking high polyphenol olive oil to diabetes benefits uses early-harvest EVOO - and the gap between a fresh, early-harvest oil and a standard supermarket bottle is huge. If the bottle doesn't publish a mg/kg figure, you're largely guessing at the polyphenol content.
How much olive oil should I use if I have diabetes?
Around 1-3 tablespoons per day, spread across meals, replacing less healthy fats rather than adding on top of your existing diet. The benefits in research build gradually over weeks and months - consistency matters more than quantity.
Are olives good for diabetics too?
They offer some similar benefits from their fat and polyphenol content, but the evidence is stronger and more consistent for olive oil than whole olives. If you're eating jarred or brined olives, watch the sodium content - that's worth factoring in if you're managing blood pressure alongside diabetes!
Scientific & Nutritional Information
The information on this website is provided for educational and informational purposes only and summarises published scientific research and general nutritional information relating to olive oil and olive polyphenols. It is not intended as medical, nutritional or dietary advice and should not be relied upon as a substitute for advice from your doctor, registered dietitian or other qualified healthcare professional.
Scientific studies reflect the findings of their respective authors and should not be interpreted as evidence that the same results will occur for every individual or from the consumption of any particular product.
Any health claims made in relation to our products are limited to those expressly authorised under applicable UK and EU nutrition and health claims legislation.
