Is Soybean Oil Bad for You? The Facts You Need to Know

Is It Healthy to Cook With Soybean Oil?

Is soybean oil a friend or foe in your kitchen? This versatile cooking oil is often praised for its heart-healthy benefits, thanks to its rich fatty acid profile.

Packed with vitamin E for glowing skin and vitamin K for strong bones, it is a go-to for frying, baking, and sautéing. It’s often associated with a reduced risk of coronary heart disease. However, recent studies highlight potential health concerns associated with excessive soybean oil consumption.

Soybean contains omega-6 fats that may contribute to inflammation if not balanced with omega-3s. The refining process can also strip beneficial compounds, reducing their health benefits. 

Limit your soybean oil intake and instead incorporate a variety of healthy fats daily. Opt for minimally processed versions and balance them with other fats like olive oil to enjoy its benefits without overindulging.

So, is soybean oil bad for you? Can you enjoy its benefits while keeping your diet balanced? Let’s dive in and find out!

Soybeans with soybean oil in a bowl
Soybeans with soybean oil in a bowl

Table of Contents

Understanding Soybean Oil

Soybean oil is one of the most widely used cooking oils globally. Extracted from the seeds of the soybean plant, it’s a staple in kitchens due to its mild flavor, affordability, and versatility in various cooking methods.

So, what makes this oil so special? It has a unique mix of fats. It mostly contains polyunsaturated and monounsaturated fats, which means it has low saturated fat levels. This is good for your heart.

These healthy fats can help lower bad cholesterol levels, which is important for reducing the risk of heart disease.

Cooking oil undergoes several transformations before it reaches your kitchen.

Raw soybeans spilling from a bag
Raw soybeans spilling from a bag

Initially, oil is extracted from dried soybeans using solvent extraction, resulting in crude soybean oil. This crude oil then undergoes a series of refining steps to enhance its quality.

These steps include:

  • Degumming: This removes phospholipids.
  • Neutralization: This gets rid of free fatty acids.
  • Bleaching: This takes out the colors.
  • Deodorization: This removes any bad smells and flavors.

After these steps, the refined oil has a light color, neutral taste, and long shelf life. Because of these features, it is a popular choice for cooking, baking, and frying.

Nutritional Profile

Let’s take a closer look at soybean oil and its nutrition. This oil is mainly made up of polyunsaturated fatty acids, especially linoleic acid. These are important for heart health because they can help lower bad cholesterol levels.

High-oleic soybean oil is rich in vitamin E, a powerful antioxidant that protects cells from free radical damage, supports the immune system, and maintains healthy skin.

Even though the fatty acid profile seems healthy, the refining process can reduce its nutrients. 

Soybeans in a wooden spoon with oil in a pitcher
Soybeans in a wooden spoon with oil in a pitcher

Here is the full nutritional breakdown of one tablespoon (13.6g) of soybean oil according to the USDA:

  • Calories: 120
  • Carbohydrates: 0g
  • Protein: 0g
  • Total Fat: 13.6g
  • Saturated Fats: 2.12g
  • Monounsaturated Fats: 3.1g
  • Polyunsaturated Fats: 7.85g

Is Soybean Oil Bad For You?

Recent research discusses the health effects of soybean oil. It is praised for being good for heart health and may help lower bad cholesterol levels.

However, there are worries about its high omega-6 fatty acid levels. Too much omega-6 compared to omega-3 fatty acids can lead to inflammation in the body.

Studies on soybean oil’s health effects are still happening, and no clear answers have been found yet. Like any food or ingredient, using soybean oil in moderation and keeping a balanced diet seems important.

Potential Benefits

Soybean oil is often considered a heart-healthy fat. This is mainly because it has a lot of polyunsaturated fatty acids. These fatty acids can lower levels of LDL cholesterol. They help keep the heart healthy.

Also, soybean oils contain zero cholesterol. Because of this, it is a better choice than saturated fats. Saturated fats, like butter or fatty meats, can raise cholesterol levels. Using soybean oil can be a good way to take care of your heart.

Pouring cooking oil from a bottle to a frying pan
Pouring cooking oil from a bottle to a frying pan

1. High Smoke Point

A high smoke point is important for cooking oils. Soybean is great in this regard. The smoke point is the temperature when oil starts to break down.

This process creates harmful compounds and changes the taste of food. Heated soybean oil has a high smoke point, which makes it good for many cooking methods.

Here are some reasons why a high smoke point is useful:

Preserves Nutrients: Oils with high smoke points do not break down as easily at high temperatures. This helps to keep their nutritional value.

Reduces Harmful Compounds: When oils go past their smoke point, they can release free radicals and other harmful substances that are bad for health.

Improves Flavor: When oils are used above their smoke point, they can make food taste bad. The high smoke point of soybean oil helps your dishes keep their good flavor.

2. Heart Health

Heart-healthy low-cholesterol foods including nuts, seeds, and fish
Heart-healthy low-cholesterol foods including nuts, seeds, and fish

The benefits of soybeans for heart health have been widely discussed. Soybean-derived oil is cholesterol-free and contains low levels of saturated fat.

This makes it a better choice for heart health than other fats that are high in saturated fat. Eating less saturated fat and cholesterol can help lower the risk of heart disease.

Soybean oils are also high in polyunsaturated fatty acids, especially linoleic acid. Swapping out saturated fats for these polyunsaturated fatty acids may help lower the risk of coronary heart disease.

However, not all studies clearly show that eating soybean oil lowers heart disease risk. We still need more research to fully understand how soybean oil relates to heart health.

3. Bone Health

Bones are very important for our health. Keeping them strong is key for feeling good. Eating enough nutrients like vitamin E from things like olive oil can help our bones stay healthy.

On the other hand, eating a lot of soybean oil may not be good for bone health. Soybean oil is linked to inflammation, which can cause problems.

The polyunsaturated fats in soybeans oil might affect how strong our bones are.

4. Omega-3 Fatty Acids

Natural sources of heart-healthy Omega-3s including nuts and fatty fish
Natural sources of heart-healthy Omega-3s including nuts and fatty fish

Soybean oil contains a small amount of omega-3 alpha-linolenic acid (ALA). Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation.

ALA is especially important because it can turn into other omega-3 fatty acids like EPA and DHA, which are known for their strong anti-inflammatory effects.

While the body can change ALA into EPA and DHA, it does not do this very efficiently. Because of this, depending only on soybean oil for these omega-3 fatty acids may not be enough.

To have a better omega-3 balance, it’s good to add other rich sources of omega-3s to your diet. This includes foods like fatty fish, flaxseeds, or walnuts, along with using soybean oil in moderation.

5. Promotes Skin Health

Foods high in Vitamin E including olives, nuts, and green vegetables
Foods high in Vitamin E including olives, nuts, and green vegetables

Soybean oils also help your skin. This oil is a great source of vitamin E, which is a strong antioxidant. Vitamin E protects skin cells from damage caused by pollution and UV rays.

Vitamin E acts as an antioxidant, boosting the immune system and helping the skin protect itself from damage. It also keeps the skin hydrated, which can make it feel soft and reduce the appearance of fine lines and wrinkles.

Many people use this oil as a moisturizer or mix it with essential oils. Always do a patch test first to check for allergies or sensitivities.

6. Versatility

One major benefit of soybean is its great versatility. This makes it a popular oil of choice for many cooking tasks.

You can use it for sautéing, stir-frying, or baking. It has a high smoke point, so it can handle high heat without breaking down or changing the flavor of your food.

Refined soybean oil and canola oil tend to have a shorter fry life than solid fats. This is where high-quality soybean oil provides enhanced durability.

Its neutral taste makes it versatile for both sweet and savory dishes, suitable for muffins, stir-fries, and salad dressings.

Potential Side Effects

While soybean oil offers benefits, it also comes with potential side effects. A primary concern is its high content of omega-6s which can trigger inflammation.

Chronic inflammation is linked to health issues like heart disease, diabetes, and certain cancers.

Some people may also have stomach issues after eating too much of this oil. This happens because it has compounds called FODMAPs.

These can be hard for some people to digest, causing problems like bloating, gas, and diarrhea.

Oil from a glass bottle pouring into a spoon and dripping down
Oil from a glass bottle pouring into a spoon and dripping down

Soybean Oil’s Effects on Obesity and Diabetes

The increase in obesity and diabetes has made researchers look into how diet affects these issues, particularly the use of soybean oil.

Some studies hint that eating a lot of soybean oil may lead to weight gain and insulin resistance, which can raise the chance of getting type 2 diabetes.

Research indicates that soybean oil may influence issues like obesity and diabetes by affecting fat storage in the body.

Animal studies suggest that a diet high in soybeans can lead to increased fat accumulation in the liver and other areas, potentially causing insulin resistance and weight gain.

It’s essential to note that more studies on humans are needed to prove the link between soybean oil and these health issues.

Still, these early results highlight how important it is to have a balanced diet and eat in moderation.

Studies on Liver Health and Soybean Oil

The liver plays a crucial role in many bodily functions, making its health vital for overall well-being. Studies on soybean oils’ impact on liver health show mixed results.

Some research suggests that excessive consumption might increase the risk of nonalcoholic fatty liver disease (NAFLD), a condition characterized by excess fat accumulation in the liver.

NAFLD is often related to being overweight, insulin resistance, and metabolic syndrome. We don’t fully understand how soybean oil might lead to NAFLD, but some studies indicate it could interfere with how the liver processes fats.

Note that these studies involved consuming very high quantities of soybean oil, far exceeding typical daily intake.

Further research is needed to establish safe consumption levels and to better understand the relationship between soybean and liver health in humans.

Comparing Soybean to Other Oils

Vegetable and nut oils in different glass bottles
Vegetable and nut oils in different glass bottles

Soybean oil is often compared to other vegetable oils like olive oil, canola oil, safflower oil, and coconut oil. Each oil has different traits that make it better for certain cooking tasks and can affect health in different ways.

Olive oil, particularly extra virgin olive oil, is celebrated for its high content of antioxidants and healthy monounsaturated fats, primarily oleic acid, which is known for its heart-healthy properties.

Canola oil offers a balanced mix of fatty acids with low saturated fat and a good ratio of omega-3 to omega-6 fats.

Coconut oil, while high in saturated fat, is often used for its potential benefits in weight management and brain health, though its impact on heart health remains debated.

Frequently Asked Questions

Why Is Soybean Oil Considered Unhealthy By Some?

Some believe soybean oils are unhealthy due to the high omega-6 fatty acid content, which can lead to inflammation. Concerns also exist about the chemical refining process. However, using unprocessed soybean oil in moderation may reduce these risks.

Can Soybean Oil Be Part of a Balanced Diet?

Yes, you can add soybean to a balanced diet if you use it in moderation. Make sure it stays within the dietary reference intakes for total fat. It is a good idea to use healthy fats like olive oil, avocado oil, and fish oil. This helps keep a good balance of fatty acids.

Final Thoughts

Soybean oil impacts health in various ways. It has benefits like supporting heart health and being versatile for cooking, but there are concerns about its effects on obesity and liver health. 

Understanding its nutritional value and comparing it with other cooking oils can help make better dietary choices. To get the most nutrients, choose cold-pressed or expeller-pressed oil when you can.

It’s important to incorporate soybean oil and other healthy oils into your balanced diet. Talking to a nutritionist or healthcare professional can help you figure out what’s best for your health.

Maintaining a healthy diet is about balance and making smart choices. Stay informed and consult experts when necessary to manage your soybean oil intake and support your wellness!