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Soybean oil has a high smoke point and good fats, but can carry pesticides

Edited and resized image by Cassiano Barletta, is available on Unsplash

Soybean oil is a vegetable oil extracted from soybean seeds. It is associated with several health benefits, especially when it comes to heart, skin and bones. However, its transgenic version, which is resistant to pesticides, receives a considerable load of this type of product, which can reach the end consumer's body. For this reason, some people find it ideal to give preference to non-transgenic and organic soy derivative versions.

• What are transgenic foods?
• What are organic foods?

Between 2018 and 2019, about 62 million tons (56 million metric tons) of soybean oil were produced worldwide, making it one of the most used cooking oils (see study about it here: 1). In addition, it is a versatile oil and can be used in a variety of cooking methods, including frying, roasting and boiling.

Benefits of soy oil

1. High smoke point

The smoke point of an oil is the temperature at which fats begin to decompose and oxidize. This results in the formation of harmful and disease-causing compounds, called free radicals, which can cause oxidative stress in the body (2).

• What are free radicals?

Soybean oil has a relatively high smoke point of about 230 °C. For reference, unrefined extra virgin olive oil has a smoke point of about 191 °C, while canola oil has a smoke point 220–230 °C (3, 4).

• Olive oil: benefits of different types

This makes soybean oil a good choice for high-temperature cooking methods such as roasting, frying and sauteing, as it can withstand high temperatures without breaking down.

• What is the best frying oil?

2. Rich in heart-healthy fats

Soybean oil mainly consists of polyunsaturated fatty acids, which are a type of heart-healthy fat and are associated with several benefits (5, 6).

In fact, studies show that switching from saturated fat to polyunsaturated fat in the diet may be linked to a lower risk of heart disease.

A large review of eight studies showed that when participants replaced 5% of their total daily calories from saturated fat with polyunsaturated fat, they ran a 10% lower risk of heart disease.

Trading saturated fats for polyunsaturated fats can also lower LDL (bad) cholesterol levels, which is a major risk factor for heart disease (8).

In addition, soybean oil contains omega-3 fatty acids, which can help reduce inflammation and protect against heart disease (9).

• Saturated, unsaturated and trans fat: what's the difference?

3. Can support bone health

Just one tablespoon (15 ml) of soybean oil contains 25 mcg of vitamin K, eliminating about 20% of the recommended daily value in a single serving (5). Although vitamin K is perhaps best known for its effect on blood clotting, it also plays a vital role in regulating bone metabolism.

Research shows that vitamin K is necessary for the synthesis of specific proteins that are crucial for maintaining bone mass, such as osteocalcin.

According to a study of 2,591 people, lower vitamin K intake was associated with decreased bone mineral density in women.

Another two-year study of 440 women found that taking 5 mg of vitamin K daily was associated with a lower risk of bone fractures.

In addition, an animal study showed that giving rats soy oil for 2 months reduced markers of inflammation and helped balance mineral levels in the blood and bones, suggesting it may help prevent bone loss.

However, additional large, high-quality studies are needed to assess the effects of soy oil on bone health in humans.

4. Contains omega-3 fatty acids

Soybean oil contains a good amount of omega-3 fatty acids in each serving (5).

Some types of soybean oil are also fortified with stearidonic acid. This plant source of omega-3 fatty acids is believed to be more sustainable and practical than other sources such as fish (14).

According to a 12-week study of 252 people, consuming one capsule of soy oil and one tablespoon (15 ml) of soy oil fortified with stearidonic acid per day increased blood levels of omega-3 fatty acids.

Omega-3 fatty acids have been associated with several health benefits and play an essential role in heart health, fetal development, brain function and immunity (16).

Increasing your intake of omega-3 fatty acids can also help reduce inflammation, which is believed to be involved in the development of chronic conditions such as heart disease, cancer, and diabetes (17, 18).

However, keep in mind that this oil contains a higher proportion of omega-6 fatty acids than omega-3 fatty acids (5).

Although you need both types, most people have too much omega-6 fatty acids in their diet and not enough omega-3s. This can contribute to inflammation and chronic disease (19).

For this reason, it is best to ingest soybean oil with a variety of other foods that also contain omega-3 fatty acids, such as nuts.

5. Good for the skin

Soybean oil can often be seen on ingredient lists for skin care serums, gels and lotions - and for good reason.

Some research shows that soy oil can benefit your skin's health.

For example, a study of six people showed that applying this oil to the skin improved its natural barrier to help retain moisture (20).

Another study found that topical application of soybean oil helped protect against skin inflammation caused by ultraviolet radiation (21).

Soybean oil is also rich in vitamin E, an anti-inflammatory nutrient that can support skin health (5, 22).

Studies show that vitamin E can protect against skin damage and help treat certain skin conditions such as acne and atopic dermatitis (22, 23).

6. Versatile and easy to use

Soybean oil has a mild, neutral flavor that can fit perfectly into almost any recipe that requires cooking oil.

It works especially well combined with vinegar and a dash of salt and pepper to make an easy salad dressing.

Thanks to its high smoke point, it can be used in place of other cooking oils for high-temperature cooking methods such as frying, roasting or sautéing.

Just use it in place of other ingredients, such as olive oil, canola oil or vegetable oil, in your favorite recipes.

In addition to cooking with soy oil, you can apply it to your hair or skin to act as a natural moisturizer.

Also, some people use it as a carrier oil to dilute essential oils before applying them to the skin.

Dispose of correctly or make homemade soap

It is common to over fry soybean oil. However, if it is discarded in the sink, even in small amounts, it can contaminate the water, making it difficult to decontaminate it. Therefore, make the correct disposal. Find out which disposal stations are closest to your home on the free search engine on eCycle portal. Or rather, make homemade soap! Learn how in the following video: