Soybean oil is one of the most controversial oils out there (along with canola and coconut oil).
So, who’s right?
Is soybean oil bad for you, or does it have a place in a healthy diet?
We tapped into nutrition experts and scientific research to get you the answer, once and for all.
What is soybean oil?
Soybean oil is a cooking oil that’s made from the seeds of the soybean plant.
It’s important to note the difference between soybean oil and soy-based food products like tofu and edamame.
We’re big fans of soy as a source ofplant-based protein.
“The seeds get cleaned and dried, then cracked and the hull is removed.
Soybean oil is very prevalent in processed foods because it has a neutral flavor and is cheap to make.
Nutritional value.
Different forms of soybean oil.
Highly processed, refined soybean oil is the most common pop in of soybean oil.
But you may be able to find cold-pressed and organic versions, too.
Oil blends are also common.
And there’s a decent amount of scientific evidence that backs up this benefit for soybean oil specifically.
This is a worthy callout since the small size particles are associated withatherosclerosis4.
It can support heart health.
It may help balance blood sugar since it’s a source of fat.
“But we could say the same for any source of fat.”
It contains vitamins and some beneficial fatty acids.
Soybean oil provides vitamins K and E, and it has some omega-3 fatty acids, according to Cording.
The good news is that soybean oil is low in saturated fat and trans fats.
The downsides of soybean oil.
Soybean oil is highly processed.
and “Is it beneficial to be eating something that is going through so much processing?”
Inflammation is one of the biggest concerns surrounding soybean oil.
And soybean oil can lean pro-inflammatory depending on how much you’re consuming.
The polyunsaturated fats in soybean oil are mostly in the form ofomega-6 fatty acids.
But industrialization brought a shift.
In other words, we’re collectively eating10 to 20 times10more omega-6 fatty acids than omega-3s.
The consumption of soybean oil specifically also increased1,000-fold11from 1909 to 1999and it’s likely even higher now.
It contains aflatoxins.
Like withpeanuts, there’s also a concern about aflatoxins with soy.
Aflatoxins are a bang out of mycotoxinor toxic compound produced by certain types of molds.
In fact, aflatoxins are one of themost toxic mycotoxins13, and soybean oil can be prettyloaded with them14.
In fact, aflatoxins are recognized as a global food safety concern by the World Health Organization.
It is susceptible to oxidation.
When soybean oil is exposed to heat, light, and/or oxygen, it can become oxidized.
Linoleic acid oxidizes about 12 times faster than the monounsaturated oleic acid.
Soybean oil, specifically, produces about 4.5 times more volatile compounds than olive oil.
Its production can be unsustainable.
Another problem lies in soybean oil’s production.
Most soy grown in the U.S. is genetically modified and sprayed with pesticides and herbicides.
Glyphosate also drives antibiotic resistance.
But glyphosate doesn’t just harm your health; it’s also detrimental to the environment.
It may negatively impact the brain.
There was also a2020 preclinical study19looking at how soybean oil may affect your brain.
These changes could potentially affect energy metabolism, body temperature regulation, neurotransmitter production, and proper brain function.
So, is soybean oil healthy?
So, what’s the deal?
Is soybean oil actually healthy?
It really comes down to how you use itand which jot down of soybean oil you’re using.
The rest of your diet matters, too.
The goal is to get a good balance of fats and oils.
Summary
Soybean oil vs. other oils.
So, how does soybean oil stack up to other types of oils?
Let’s break down three of the most common types.
Soybean oil vs. canola oil
When it comes to soybean vscanola oil, it’s a tossup.
“Soybean oil does have more polyunsaturated fats, while canola has more monounsaturated.
They both provide vitamin E and have a high smoke point,” she says.
“But I encourage using less refined oils more often.”
It’s also a lot lower in omega-6s compared to soybean and canola oil, which is a plus.
Frequently Asked Questions
Is soybean oil healthy for diabetics?
When it comes to diabetes, it’s all about keeping blood sugar as steady as possible.
Is soybean oil healthy for frying?
The answer to this question goes back to the concept of oxidation.
Is soybean oil inflammatory?
When it comes to inflammation, it’s really about the overall diet pattern, according to Cording.
“Any one food or meal is not necessarily going to have a profound effect on your overall health.
It’slong-term diet patternsthat really matter,” she says.
The takeaway.
Soybean oil has some things going for it, but its downsides really outweigh its benefits.
Here are a fewhealthier cooking oilsto swap it with.
