Soybean oil is rich in protein and healthy fats with a high smoke point

Soybean oil is easily found in every store and presents in almost every kitchen. Its mild flavor enhances the flavor of dishes without overpowering their natural taste. The advantage of soybeans is not only its health benefits but also its high smoke point.

Refined soybean oil has a smoke point of around 230°C, making it the best choice for high-temperature cooking methods like frying or sautéing. Due to its high smoke point, soybean oil remains stable under high heat, maintains its nutritional value, and won’t compromise the flavor of food.

Health benefits

1. Rich in heart-healthy fats

Soybean oil mostly consists of polyunsaturated fats, which are linked to lower cholesterol levels and a reduced risk of heart disease.

In fact, studies show that swapping saturated fats for polyunsaturated fats in your diet could be linked to a lower risk for heart disease. One large review of 8 studies showed that when participants replaced 5% of their total daily calories from saturated fat with polyunsaturated fat, they had a 10% lower risk for heart disease. Trading saturated fats for polyunsaturated fats may also reduce levels of LDL (bad) cholesterol, which is a major risk factor of heart disease.

2. Omega-3 Fatty Acids

Soybean oil is rich in omega-3 fatty acids and can be enhanced with stearidonic acid, a plant-based omega-3 that’s an alternative to fish-based omega-3s. A three-month study involving 252 people found that consuming a soybean oil capsule with 1 tablespoon of this enhanced oil daily raised omega-3 levels in the blood. Omega-3s are crucial for heart health, brain function, fetal development, and immunity. In addition, they can reduce inflammation, potentially lowering the risk of diseases like heart disease, cancer, and diabetes.

However, soybean oil has a higher content of omega-6 fatty acids compared to omega-3s. While both are necessary, the typical diet is often too rich in omega-6s and lacking in omega-3s, which may lead to inflammation and chronic diseases. Therefore, pair your soybean oil intake with other omega-3 sources, including salmon, flax seeds, and walnuts, to maintain a balanced diet.

3. Bone Health Support

Soybean oil is rich in vitamin K, which may help maintain bone strength and reduce the risk of fractures. One animal study also found that the oil may help prevent bone loss.

A single tablespoon about 15 ml of soybean oil provides 25 mcg of vitamin K or 20% of recommended Daily Value (DV). Vitamin K is important for preventing blood clots and promoting bone health. It helps your body synthesize the proteins that play a vital role in maintaining your bone mass.

While more research is needed, studies show that lower vitamin K intake is associated with reduced bone mineral density in women. In addition, a study involving 440 women over two years found that taking 5 mg of vitamin K daily significantly lowered the participant’s risk of bone fractures.

4. Skin Health

Soybean oil is rich in vitamin E, a nutrient that can help promote skin health. Applying it topically may protect against inflammation and help the skin retain moisture. Soybean oil can often be spotted on the ingredient lists of skin care serums, gels, and lotions.

One study involving six people showed that applying this oil to their skin enhanced its natural barrier to help retain moisture. Another study found that topically applying soybean oil helped protect against skin inflammation caused by ultraviolet radiation.

Studies show that vitamin E may protect against skin damage and help treat certain skin conditions, such as acne and atopic dermatitis.

Soybean oil is likely safe when applied to the skin as an insect repellent in recommended amounts.

Potential downsides

1. Peanut or soybean allergy:

People who are allergic to peanuts, and other plants that are members of the Fabaceae/Leguminosea family might also be allergic to soybean oil.

2. Soybean oil contains a high ratio of omega-6 fats.

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 many processed foods are high in omega-6 fats. This imbalance can lead to chronic inflammation, which has been associated with a number of conditions from obesity to cognitive decline. Therefore, making dietary changes in order to reduce your intake of omega-6 rich foods including fast food and refined oils and increase consumption of omega-3 rich foods like fatty fish is best for overall health.

Did you know?The smoke point of any oil is the temperature at which it begins to smoke, break down, and potentially release harmful chemicals. If you’re a chef or simply a home cook, you probably consider smoke point when choosing a cooking oil. When an oil reaches its smoke point, it starts to oxidize and release free radicals - harmful compounds that cause oxidative stress in your body, which can lead to accelerated aging and various diseases.

Compiled and written by Crocus Media