Soybean oil offers a range of health benefits alongside a high smoke point, which denotes the temperature it can attain before it starts to decompose and oxidize. Nonetheless, it might also contribute to certain adverse health effects. Extracted from the seeds of the soybean plant, soybean oil is a popular vegetable oil used worldwide. In the period between 2018 and 2019, approximately 62 million tons (56 million metric tons) of soybean oil were produced globally, establishing it as one of the most widely utilized cooking oils.

This oil is remarkably versatile, lending itself to various cooking techniques, such as:

• frying
• baking
• roasting

Additionally, soybean oil is associated with numerous health benefits, particularly for heart, skin, and bone health. However, it is crucial to note that soybean oil is a highly refined oil abundant in omega-6 fatty acids, and emerging research indicates that its regular consumption might be linked to several negative health implications.

This article delves into 6 potential health benefits of soybean oil, alongside its possible drawbacks.

1. High Smoke Point

The smoke point of an oil refers to the temperature at which its fats begin to decompose and oxidize. This process leads to the creation of harmful compounds known as free radicals, which can contribute to oxidative stress within the body. Notably, soybean oil exhibits a commendably high smoke point of approximately 450°F (230°C).

In comparison, unrefined extra-virgin olive oil has a smoke point around 375°F (191°C), whereas canola oil ranges from 428°F to 450°F (220°C to 230°C). This characteristic positions soybean oil as an excellent choice for various high-heat cooking techniques such as roasting, baking, frying, and sautéing, as it can endure elevated temperatures without degrading. Furthermore, the high smoke point of soybean oil solidifies its status as a favorable option for high-heat culinary applications.

2. Abundant in Heart-Healthy Fats

Soybean oil is primarily composed of polyunsaturated fatty acids, a category of fats celebrated for their heart-healthy properties and numerous benefits. Research indicates that substituting saturated fats with polyunsaturated fats in your diet can significantly lower the risk of heart disease.

A comprehensive review encompassing eight studies revealed that participants who replaced 5% of their daily caloric intake from saturated fats with polyunsaturated fats experienced a notable 10% decrease in heart disease risk. Moreover, this dietary shift may lead to reduced levels of LDL (bad) cholesterol, a prominent contributor to heart disease.

3. May Support Bone Health

Just one tablespoon (15 mL) of soybean oil contains approximately 25 mcg of vitamin K, fulfilling about 20% of the recommended Daily Value (DV) in a single serving. While vitamin K is widely recognized for its essential role in blood clotting, it is equally important in regulating bone metabolism. Various studies indicate that vitamin K is crucial for synthesizing specific proteins, such as osteocalcin, which are vital for maintaining bone density.

Furthermore, some studies suggest that diets high in polyunsaturated fats might offer protection against age-related bone loss; however, more extensive research is required to substantiate this potential benefit. In a notable 2-year study involving 440 women, it was found that a daily intake of 5 mg of vitamin K was associated with a reduced risk of bone fractures.

Additionally, an animal study revealed that administering soybean oil to rats over a two-month period resulted in decreased markers of inflammation and helped balance mineral levels in their blood and bones, hinting at its potential to prevent bone deterioration. Nevertheless, further large-scale and high-quality studies are essential to thoroughly assess the impact of soybean oil on bone health in humans.

4. Rich in Omega-3 Fatty Acids

Soybean oil is known for its notable content of omega-3 fatty acids in every serving. These essential fats contribute significantly to various health benefits, including enhancing heart health, supporting fetal development, improving brain function, and boosting immunity. Increasing your consumption of omega-3 fatty acids can also play a crucial role in diminishing inflammation, which is often associated with the onset of chronic conditions such as heart disease, cancer, and diabetes.

Although soybean oil contains the omega-3 fatty acid alpha-linolenic acid (ALA), the process of converting ALA into the vital fatty acids DHA and EPA is notably inefficient. Research indicates that merely <0.1–7.9% of ALA is transformed into EPA and <0.1–3.8% into DHA.

Consequently, soybean oil cannot be deemed a dependable source of DHA and EPA, which are essential for proper cellular function. Moreover, while soybean oil does provide some omega-3 fats, it has a significantly higher concentration of omega-6 fatty acids. Although both omega-3 and omega-6 fatty acids are necessary for health, many individuals tend to consume an excess of omega-6s while lacking adequate omega-3s. This imbalance may contribute to increased inflammation and a heightened risk of chronic diseases.

Thus, it is advisable to complement soybean oil with a diverse range of other foods rich in omega-3 fatty acids, such as:

• salmon
• flax seeds
• walnuts

5. Enhances Skin Health

Soybean oil frequently appears on the ingredient lists of various skin care products, including serums, gels, and lotions, and this is not without justification. Numerous studies indicate that soybean oil can significantly contribute to skin wellness. For example, a study involving a small group of six individuals demonstrated that the topical application of this oil improved the skin's natural barrier, which is essential for moisture retention. Additionally, another study revealed that using soybean oil on the skin could provide protective effects against inflammation resulting from ultraviolet radiation exposure.

This oil is also abundant in vitamin E, a powerful anti-inflammatory nutrient known for its skin health benefits. Research suggests that vitamin E can shield the skin from damage and assist in treating various skin ailments, such as acne and atopic dermatitis. Therefore, incorporating soybean oil into your skincare routine may not only protect against inflammation but also help maintain moisture levels in the skin.

6. A Multitalented and Convenient Option

Soybean oil boasts a subtle, neutral flavor that integrates effortlessly into a wide array of recipes calling for cooking oil. This versatility allows it to shine in numerous culinary applications. For instance, it pairs exceptionally well with vinegar and a sprinkle of salt and pepper, creating a simple yet delicious salad dressing that elevates any greens.

Due to its impressive high smoke point, soybean oil is an excellent substitute for other cooking oils when engaging in high-heat cooking techniques such as:

• frying
• baking
• roasting
• sautéing

Feel free to substitute it for canola oil or vegetable oil in your cherished recipes, enhancing flavor without compromising the dish's integrity.

Beyond its culinary uses, soybean oil serves as a natural moisturizer, making it a popular choice for hair and skin care. Additionally, many individuals utilize it as a carrier oil, allowing them to safely dilute essential oils before applying them to the skin.

Potential Downsides of Soybean Oil

While soybean oil may offer certain health benefits, frequent consumption can adversely impact overall well-being. One significant concern is its high content of omega-6 fatty acids. Both omega-6 and omega-3 fats are essential for health, yet many individuals tend to consume an excessive amount of omega-6-rich foods while ingesting very little omega-3. This imbalance is often a result of the prevalence of processed foods, which are typically high in omega-6 fats.

This disproportion can foster chronic inflammation, which has been linked to a range of health issues, from obesity to cognitive decline. To improve overall health, it is advisable to adjust dietary habits by reducing the intake of omega-6-laden foods such as fast food and refined oils, while simultaneously increasing the consumption of omega-3-rich options, like fatty fish.

Several studies have pointed to potential negative health effects associated with soybean oil. However, much of the research surrounding these adverse impacts has primarily been conducted on animal subjects. For instance, a study involving mice revealed that a diet rich in soybean oil resulted in harmful metabolic changes, such as increased body fat, elevated blood sugar levels, and fatty liver disease when compared to diets high in coconut oil or fructose, a type of sugar.

Moreover, animal research has indicated that interesterified soybean oil, commonly found in products like margarine, can adversely affect blood sugar regulation and contribute to the buildup of abdominal fat. Additional studies suggest that the consumption of heated soybean oil can elevate markers of inflammation and oxidative stress in rodents.

Although comprehensive human studies are necessary to fully understand the long-term health implications of diets high in soybean oil, it is prudent to limit the intake of omega-6-rich oils like soybean oil and avoid relying on it as the sole source of dietary fats. Given its high omega-6 content, excessive consumption of soybean oil may lead to health complications. Therefore, it is wise to moderate soybean oil consumption and incorporate a diverse range of healthy fats into your daily diet.

The Conclusion

Soybean oil, a widely used cooking oil, is linked to numerous health advantages that can enhance your overall well-being.

Specifically, it may assist in:

• supporting skin vitality
• lowering cholesterol levels
• preventing the loss of bone density
• delivering essential omega-3 fatty acids

Additionally, its high smoke point and mild flavor make it an excellent addition to various dishes, promoting a nutritious diet. Nevertheless, it is important to remember that soybean oil contains a significant amount of omega-6 fatty acids, which can be detrimental to health if ingested excessively. Therefore, it is advisable not to depend solely on soybean oil as your primary fat source. Rather, aim to incorporate a diverse range of healthy fats into your meals, such as fatty fish, nuts, seeds, avocados (butter fruit), and coconut, to achieve the optimal balance.