Soybean oil is a type of vegetable oil that comes from the soybean plant’s seeds. In 2018 and 2019, the world made about 62 million ton (56 million metric ton) of soybean oil, making it one of the most common cooking oils.
It’s also very versatile and can be used in many different ways to cook, such as:
Also, it has been linked to a number of health benefits, especially for the heart, skin, and bones.
But soybean oil is a highly refined oil that is high in omega-6 fats. Some studies show that eating it may have a number of bad effects on your health.
Potential Benefit of Soybean Oil:
Here we will talk about the possible health benefits and drawbacks of soybean oil.
High Point of Smoke:
The smoke point of an oil is the temperature at which fats start to break down and turn into oxygen. This makes free radicals, which are harmful compounds. They can cause disease and can cause oxidative stress in the body.
Soybean oil has a smoke point of about 450°F (230°C), which is pretty high.
For comparison, the smoke point of unrefined extra-virgin olive oil is about 375°F (191°C). On the other hand, the smoke point of canola oil is 428–450°F (220–230°C) (3Trusted Source, 4Trusted Source).
Soybean oil is a good choice for high-heat cooking techniques like roasting, baking, frying, and sautéing. It is because soybean oil doesn’t break down at high temperatures.
Good Fats for Heart:
Soybean oil is mostly made up of polyunsaturated fatty acids. They are a type of fat that is good for your heart and has other benefits.
In fact, studies show that switching from saturated fats to polyunsaturated fats could lower your risk of getting heart disease.
Study shows that people who switched 5% of their daily calories from saturated fat to polyunsaturated fat had a 10% lower risk of heart disease.
Switching from saturated fats to polyunsaturated fats may also lower LDL cholesterol, which is a major cause of heart disease.
Good for Bones:
Soybean oil has 25 mcg of vitamin K in just 1 tablespoon (15 mL), which is about 20% of the Daily Value (DV) in a single serving.
Vitamin K is probably best known for how it helps blood clot, but it is also very important for how bones work.
Researchers have found that vitamin K is needed to make proteins like osteocalcin, which are important for keeping bone mass.
Some research shows that eating a lot of polyunsaturated fats may help stop the bone loss that comes with getting older. But there isn’t much research on this effect, and more studies are needed to confirm it.
Another 2-year study of 440 women found that taking 5 mg of vitamin K every day was linked to a lower risk of bone fractures.
Contains Omega-3 Fatty Acids:
Each serving of soy oil has a good amount of omega-3 fatty acids.
Omega-3 fatty acids have been linked to a number of health benefits and are important for heart health, brain function, fetal development, and immunity.
Getting more omega-3 fatty acids can also help reduce inflammation, which is thought to play a role in the development of chronic diseases like diabetes, heart disease, and cancer.
Soybean oil does have alpha-linoleic acid (ALA), an omega-3 fatty acid, but it is very hard to turn ALA into the essential fatty acids DHA and EPA.
Helps Keep the Skin Healthy:
Soybean oil is a common ingredient in serums, gels, and lotions for the skin, and for good reason.
Some research suggests that soy oil may be good for the skin.
For example, a study of six people showed that putting this oil on their skin made their skin’s natural barrier stronger, which helped keep moisture in.
Another study found that putting soybean oil on the skin helped prevent skin inflammation caused by UV light.
Soybean oil also has a lot of vitamin E, which is an anti-inflammatory nutrient that can help keep the skin healthy.
Potential Downsides of Soybean Oil:
Soybean oil has been linked to some health benefits, but eating it all the time may be bad for your health as a whole.
Excessive Omega-6 Fats in Soybean Oil:
Although both omega-6 and omega-3 fats are needed in the diet, most people consume far too many foods rich in omega-6 fats and far too little omega-3 fats. This is because omega-6 fats are found in a lot of processed foods.
This can cause chronic inflammation, which has been linked to a number of health problems, from obesity to memory loss.
Some studies have shown that soybean oil can be bad for your health. But most research on the possible negative effects of soybean oil on health has been done on animals.
Also, studies on animals have shown that soybean oil, which is used in products like margarine, makes it hard to control blood sugar and makes people gain fat around the middle.
Other studies show that rodents who eat heated soybean oil show more signs of inflammation and oxidative stress.
Even though high-quality human research is needed to study the long-term effects of soybean-rich diets on health. It’s best to limit your intake of omega-6-rich oils like soybean oil and not rely on soybean oil as your only fat source.
Soybean oil is a common cooking oil that has been linked to a number of health benefits. Specifically, it might help keep the skin healthy, cut down on cholesterol, prevent bone loss and even provide important omega-3 fatty acids.
It also has a high smoke point and a neutral taste. It which makes it easy to use in a healthy diet in a wide range of recipes. Keep in mind, though, that soybean oil is high in omega-6 fats, which can be bad for your health in large amounts.
Because of this, it’s best not to get all of your fat from soybean oil. Instead, eat a variety of healthy fats like fatty fish, nuts, seeds, avocado, and coconut. In order to keep your diet in balance.