Unlocking Soya Oil Benefits and Side Effects: A Guide for Smart Consumers

Soybean oil offers numerous health benefits when included in the diet regularly. The fatty acids in it regulate blood cholesterol levels, while the omega-3 fatty acids present in good quantities reduce the risk of high levels of harmful cholesterol. So, in the following lines, we discuss soy oil benefits and side effects.

What is soybean oil?

• Soybean oil is a vegetable oil extracted from the seeds of the soybean plant (Glycine max). It is one of the most widely consumed vegetable oils and is used in a variety of food and industrial applications.
• Culinary: It is widely used in frying, baking, preparing salads, sauces, marinades, and processed foods. Its neutral flavor and high smoke point make it suitable for many cooking methods.
• Food Industry: It is used in the formulation of many food products such as margarine and shortening.
• Medical Uses: It is used as a source of calories and essential fatty acids in intravenous nutrition. It is also used as a stabilizer in some insect repellents.

What is soya oil used for?

Soybean oil has many uses, which can be summarized as follows:

• Primary cooking oil: Soybean oil is one of the most widely consumed vegetable oils and is often sold under the label “vegetable oil.”
• Suitable for frying and sautéing: It has a relatively high smoke point (around 230°C for refined oil), making it a good choice for frying, sautéing, and sautéing.
• Versatile oil: Its mild flavor makes it suitable for a variety of cooking applications, from salads and sauces to baked goods and main dishes.
• Substitute for other oils: It can be used as a substitute for other vegetable oils such as canola and corn oil in most recipes.

Soya oil benefits and side effects

In the following lines, we highlight the benefits and side effects of soybean oil:

Benefits of Soybean Oil

• It contains a high percentage of unsaturated fatty acids, such as omega-3 and omega-6, which help lower harmful LDL cholesterol and raise good HDL cholesterol, reducing the risk of heart disease and atherosclerosis.
• It contains phytosterols that reduce cholesterol absorption in the intestine.
• The omega-3 fatty acids found in soybean oil support a healthy immune system.
• The abundant vitamin E acts as a powerful antioxidant that protects the body from disease-causing free radicals.
• Vitamin E protects the skin from damage caused by free radicals and improves its appearance. It reduces the effects of scars and acne, protects against sunburn, and stimulates skin cell regeneration.
• It helps maintain skin moisture and reduces signs of aging.
• Vitamin K is essential for regulating bone metabolism and the formation of proteins that contribute to maintaining bone mass.
• It contains phytoestrogen isoflavones, which have estrogen-like properties and are essential for bone health and strength, making it beneficial for postmenopausal women. It can withstand high temperatures of up to 230°C, making it suitable for cooking, frying, and baking.

Side Effects of Soybean Oil

• It contains a high percentage of omega-6 fatty acids, and consuming large amounts of it may contribute to inflammation and chronic health problems if it is not balanced with omega-3.
• People with a soy allergy may experience allergic reactions such as skin rashes, itching, and digestive problems.
• Some studies suggest that consuming large amounts of soy may lead to increased estrogen levels in men, which may cause problems such as gynecomastia, mood changes, and weight gain.
• Excessive consumption of soy products may suppress thyroid function in some people.
• Soybean oil is high in calories and fat, and excessive consumption can contribute to weight gain.

Health benefits of consuming soybean oil

Soybean oil has numerous health benefits when consumed in moderation as part of a balanced diet. Here are some of the key benefits:

• Soybean oil is high in polyunsaturated fatty acids, such as omega-6 and omega-3. These healthy fats can help lower levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL), reducing the risk of heart disease and atherosclerosis.
• The U.S. Food and Drug Administration (FDA) has approved a qualified health claim indicating that consuming about 1.5 tablespoons (20.5 grams) of soybean oil daily may reduce the risk of coronary heart disease.
• Soybean oil contains plant sterols (such as beta-sitosterol) that can reduce the absorption of cholesterol in the intestine.
• Soybean oil contains vitamin K, a vitamin necessary for the formation of proteins that play a vital role in maintaining bone mass and reducing the risk of fractures.
• Soybean oil also contains isoflavones (phytoestrogens) that have estrogen-like properties, an important hormone for bone health, especially for postmenopausal women. Soybean oil contains vitamin E, a powerful antioxidant that protects the skin from damage caused by free radicals.
• Vitamin E may help improve the appearance of blemishes, reduce acne scars, protect against sun damage, and stimulate skin cell renewal.
• Soybean oil is used in many skincare products for its moisturizing and anti-inflammatory properties.
• The omega-3 fatty acids found in soybean oil can support a healthy immune system.
• Antioxidants like vitamin E contribute to boosting immunity by combating free radicals.
• The vitamin E and omega-3 fatty acids in soybean oil may help improve hair health.
• Soybean oil has a relatively high smoke point (around 230°C), making it suitable for many high-heat cooking methods such as roasting, frying, baking, and stir-frying.

Potential downsides to soybean oil

• Digestive Disorders: Some people may experience gas, bloating, nausea, and constipation when consuming soybeans or soybean products, including oil.
• Allergic Reactions: Soybeans are a common allergen. Allergic symptoms may include skin rash, itching, difficulty breathing, and swelling of the face, mouth, or throat. In rare cases, anaphylaxis, a medical emergency, may occur.
• Hormonal Effects: Soybeans contain compounds called isoflavones, a type of plant estrogen. These compounds may have estrogen-like effects in the body, which may be a concern for some people, especially those with hormone-sensitive conditions such as certain breast cancers. However, most research indicates that eating soybeans in moderation is safe for most women and may have some health benefits.
• Drug Interactions: Soybeans may interact with certain medications, such as tamoxifen, a drug used to treat breast cancer, thyroid medications, and some antibiotics. It is important to consult a doctor if you take any medications regularly. Effects on the liver: Some animal studies suggest that excessive consumption of soybean oil may be associated with fat accumulation in the liver and an increased risk of non-alcoholic fatty liver disease. However, further research in humans is needed to confirm these findings.
• Increased inflammation: Soybean oil is high in omega-6 fatty acids. Excessive consumption of omega-6 fatty acids, especially if not balanced with omega-3 fatty acids, may increase inflammation in the body in some people.
• Genetic engineering concerns: The majority of soybeans grown in some countries, such as the United States, are genetically modified. Some people prefer to avoid genetically modified foods due to concerns about potential long-term health effects.
• Formation of harmful compounds upon heating: When soybean oil is heated to high temperatures, especially during deep frying, it may produce oxidizing and harmful compounds.

What are the nutritional values of soybean oil?

• Calories: 884 calories.
• Carbohydrates: 0g.
• Protein: 0g.
• Fiber: 0g.
• Sugars: 0g.
• Cholesterol: 0mg.
• Sodium: 0mg.
• Vitamin E: About 8-17mg (depending on source).
• Vitamin K: About 25-184mcg (depending on source).
• Soybean oil is rich in healthy fats, especially polyunsaturated fats such as omega-6 and omega-3.
• It contains a good percentage of vitamin E and vitamin K.
• It contains no cholesterol.
• Nutritional value may vary slightly depending on the brand and processing process.

Soybean oil for frying

Soybean oil is a popular choice for frying, and there are several aspects to consider:

• High smoke point: Soybean oil has a relatively high smoke point of 232–238°C, making it suitable for deep-frying and stir-frying at high temperatures. This reduces the risk of burning and the formation of harmful compounds.
• Neutral flavor: Soybean oil has a mild, neutral flavor, meaning it won’t overpower the flavor of fried food.
• Versatile: In addition to frying, soybean oil can be used in cooking, baking, and salad dressings.
• Nutrient-rich: It contains heart-healthy unsaturated fats, omega-3 and omega-6 fatty acids, vitamin E, and antioxidants. It may help lower harmful cholesterol levels when used in place of saturated fats.
• Economical: Soybean oil is often considered an economical choice compared to some other oils.

Disadvantages of soybean oil for frying

• High omega-6 content: Soybean oil is high in omega-6 fatty acids. Excessive intake of omega-6 and an imbalance in omega-3 intake may lead to increased inflammation in the body in some people.
• Highly Processed: Soybean oil is often highly refined during the extraction process, which can reduce some nutrients and increase its susceptibility to oxidation when heated at high temperatures for long periods.
• Partially Hydrogenated Oils: Partially hydrogenated soybean oils should be avoided completely, as they contain trans fats that increase the risk of heart disease. Make sure to use non-hydrogenated soybean oil.
• Allergy: Some people may be allergic to soybeans and soybean oil.

FAQ

Is soybean oil safe for humans?

Soybean oil is considered safe to consume in moderate amounts as part of a balanced diet for most adults. Benefits of soybean oil:

• Heart health: It contains unsaturated fatty acids, such as omega-3 and omega-6, which may help lower bad cholesterol (LDL) and raise good cholesterol (HDL). The U.S. Food and Drug Administration (FDA) has authorized the “heart healthy” label on products containing soybean oil.
• Source of vitamins: It contains vitamin K, which plays an important role in blood clotting and bone health, and the antioxidant vitamin E.
• High smoke point: This makes it suitable for high-temperature cooking, such as frying and roasting.
• Neutral flavor: It doesn’t add a strong flavor to food, making it versatile in cooking.

Finally, we’ve discussed soy oil benefits and side effects. Soybean oil can be used for frying in moderation as part of a balanced diet. 

If you’re concerned about your omega-6 content or have a soy allergy, you may prefer other oils with a higher smoke point, such as high-oleic sunflower oil, canola oil, or avocado oil.

Also read:

• Bad Oils to Cook With: What to Avoid in Your Kitchen.

• Healthiest Oil for Frying Chicken: Top Choices for Crisp & Wellness.