Soybean oil is bad for you
Before we dive into how soybean oil is bad for you, let’s get a brief history of how it all started.
Records show that it all started by the Chinese, as records show dating back to 2000 B.C.
Mentioning the use of cultivated soybeans to produce edible soy oil.
Ancient Chinese text reveals that soybeans were extensively cultivated throughout the country and highly valued,
as the method for the soybean oil production process before written records were kept
The modern term “soy oil” was first coined by the Jordanians in 1918, but it was not widely used until the 1940s.
From the early 1920s until the present the term “soybean oil” (first introduced by Piper and Morse in 1923) was the one most widely used
Production of soyabean oil
In the production of soybean oil, the process all starts with the soybeans are cracked,
adjusted for moisture content, heated to between 60 and 88 °C (140–190 °F)
The screw oil press machine which is also called the screw oil expeller is an advanced oil extracting machinery,
characterized by its high oil yield with the best of quality, simple design, and easy to use operating processes
The screw oil press machine as a production capacity of 80-400 kg/h
this machine can also be used to produce peanuts, grapeseeds, cotton seeds, sunflower seeds, and soybeans just to name a few.
A screw oil press machine is also known as a screw oil expeller, which is advanced oil extracting machinery,
well known for its high oil yield with good quality oils, simple design, and convenient operation.
The screw oil press machine has two types: a semiautomatic oil press machine and an automatic oil press machine.
Characteristic of soyabean oil
- High smoke point
- Rich in heart-healthy fats
- May support bone health
- Contains omega-3 fatty acids
- Promotes skin health
- The versatility of soyabean oil
The following table from the United States Department of Agriculture compares the
nutritional value of 1 tablespoon (tbsp) or 15 milliliters (ml) of olive oil vs. coconut oil vs. canola oil vs. vegetable oil in grams (g).
On a whole oils do not contain protein or carbohydrates and are not a significant source of vitamins and minerals.
None of these oils contain trans fat, a type that is harmful to human health.
Oils are very high in calories and a good source of energy.
Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon. source
What is the high smoke point of soyabean oil?
The smoke point of any oil is the temperature at which fats start to break down and oxidize.
This results in the formation of harmful, disease-causing compounds called free radicals, which can cause oxidative stress in the body
Soybean oil has a reasonably high smoking point of about 450°F (230°C).
This makes soybean oil an ideal option for high-temperature cooking methods for roasting, baking, frying, and sautéing,
as the oil can withstand high temperatures without breaking down.
Soybean rich in heart-healthy fats
Soybean oil consists mainly of polyunsaturated fatty acids, which are said to be a heart-healthy type of fat that’s associated with several health benefits.
Studies have shown that switching from saturated fats to polyunsaturated fats in your diet could lower the risk of heart disease.
Studies have shown that when participants have replaced 5% of their total daily calories from saturated fat with polyunsaturated fat,
have said to have a 10% lower risk for heart disease
Trading saturated fats for polyunsaturated fats may also reduce levels of LDL (bad) cholesterol, which is said to be a major risk factor for heart disease
Soybean support bone health
It is said that just 1 tablespoon (15 mL) of soybean oil contains 25 mcg of vitamin K, giving you around 20% of the recommended Daily Value (DV) in a single serving.
While vitamin K is perhaps best known for its effect on blood clotting, it also plays a vital role in regulating bone metabolism.
Researchers have shown that vitamin K is necessary for the synthesis of specific proteins that are crucial for maintaining bone mass, such as osteocalcin
(Osteocalcin, also known as bone gamma-carboxy glutamic acid-containing protein (BGLAP),
is a small (49-amino-acid) noncollagenous protein hormone found in bone and dentin,
first identified as a calcium-binding protein in chick bone. Because osteocalcin has gla domains, its synthesis is vitamin K dependent) SOURCE
Some research suggests that diets rich in polyunsaturated fats may help protect against age-related bone loss.
However, research is limited, and more studies are needed to confirm this potential effect on the body.
Another 2-year study in 440 female participants found that taking 5 mg of vitamin K daily was linked to a lower risk of bone fractures,
one animal study has shown that giving soybean oil to rats for a 2 months period reduced markers of inflammation,
and helped in balancing mineral levels in the blood and bones, suggesting that it may help prevent bone loss
However, additional large, high-quality studies are needed to evaluate the effects of soybean oil on bone health in humans in the near future.
Contains omega-3 fatty acids
( omega-3 fatty acid called DHA is a major structural component of your eye’s retinas. It may help prevent macular degeneration)
Soybean oil contains a good amount of omega-3 fatty acids in each serving.
Omega-3 fatty acids have been linked to a number of health benefits and play an integral role
in heart health, fetal development, brain function, and immunity
increasing your intake of omega-3 fatty acids can also help reduce inflammation,
which is thought to be involved in the development of chronic conditions
like heart disease, cancer, and diabetes
Although soybean oil does contain a reasonable amount of the omega-3 fatty acid alpha-linolenic acid (ALA),
the conversion of ALA to the essential fatty acids DHA and EPA is extremely inefficient.
In fact, researchers have shown that only <0.1–7.9 % of ALA is converted to EPA and <0.1–3.8 % of ALA converted to DHA.
For this reason, soybean oil is not a reliable source of DHA and EPA, which are essential fats that are needed for the cellular function of the body
Although soybean oil contains some omega-3 fats, it’s as a much higher concentration of omega-6 fatty acids
While you do need both types of omega fatty acids, most people get too much omega-6 fatty acids in their diet and not enough omega-3s.
This can contribute to inflammation and chronic disease
For best result, it’s best to pair soybean oil with a variety of other foods that also contain omega-3 fatty acids, such as:
- flax seeds
Soybean oil promotes healthy skin
Soybean oil can often be spotted on the ingredient lists of skincare serums, gels, and lotions — which is for good reason.
Some researchers have proven that soybean oil may benefit skin health.
For example, one study involving six people showed that applying soyabean 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 sunburn
Soybean oil is also rich in vitamin E, an anti-inflammatory nutrient that supports skin health
Studies have shown that vitamin E may protect against skin damage and help treat certain skin conditions, such as acne and atopic dermatitis
The versatility of soyabean oil
Soybean oil has a mild, neutral taste that can seamlessly fit into nearly any recipe that calls for cooking oil.
It works especially well when coupled with vinegar and a dash of salt and pepper to make an easy salad dressing.
because of its high smoke point, it can be used in place of other cooking oils for high-heat cooking methods like:
Simply use it in place of other oils, such as canola oil or vegetable oil, in your favorite recipes.
Apart from cooking with soybean oil, you can apply it to your hair or skin to act as a natural moisturizer.
More often than not, some people use it as a carrier oil to dilute essential oils before applying them to the skin
Is soy oil good for hair?
Soybean oil’s main asset to hair is moisture retention.
This carrier oil is full of good fatty acids, manganese, and vitamins.
As if that is not good enough, the lipids in the oil help hair treatments to absorb better into your hair. …
Simply warm up 1/3 cup of soybean oil and apply to hair and scalp evenly
Soybean oil downsides
Pregnancy and breastfeeding: Consuming soy protein in amounts that are normally found in food is widely safe when pregnant or breastfeeding.
Higher doses during pregnancy might de harmful to the development of the baby.
There isn’t enough reliable information(more research needed) to know if soy is safe to use in the larger amounts found in medicine when breastfeeding.
Stay on the safe side and stick to food amounts and eat natural foods.
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 foods
Mainly because many processed foods are high in omega-6 fats
This variant can lead to chronic inflammation,
which has been associated with a number of conditions from obesity to cognitive decline
Therefore, making changes in your eating habits in order to reduce your intake of omega-6 rich foods including fast food and refined oils
increase the consumption of omega-3 rich foods like fatty fish is best for overall health.
Some studies over the years have specifically linked soybean oil to a negative health condition
However, most researchers exploring soybean oil’s potentially negative effects on health have been conducted in animals.
For example, a study in mice shows that a diet high in soybean oil led to adverse metabolic changes in them,
results show increased body fat, high blood sugar, and fatty liver compared to diets high in coconut oil or fructose, a type of sugar
Additionally, studies in animals have also shown that interesterified(Interesterification is the process of swapping or rearranging fatty acids within a tag)soyabean oil,
which is used in products like margarine, impairs blood sugar management, and leads to abdominal fat accumulation
Other studies have suggested that ingestion of heated soybean oil increases markers of inflammation and oxidative stress in rodents
Although more high-quality human research is needed to study the long-term health effects of soybean-rich diets,
it’s best to limit intake of omega-6 rich oils like soybean oil and not to rely on soybean oil as your only fat source in your diet
Soybean oil is high in omega-6 fats, which can have negative effects on your health when consumed in excess.
For this reason, it’s best to limit your soybean oil intake and instead consume a variety of healthy fats on a daily basis,
which can be added from plant-based fats like avocado
The bottom line
Soybean oil is a common type of cooking oil that’s been associated with several health benefits. In particular, it may help:
- promote skin health and hair
- reduce cholesterol levels
- prevent bone loss
- provide important omega-3 fatty acids
What’s more, it has a high smoke point and neutral flavor, making it easy to incorporate into a variety of recipes as part of your daily healthy diet.
However, remember to keep in mind that soybean oil is high in omega-6 fats and may have negative effects on your health when consumed in large quantities.
For this very reason, it’s best not to rely solely on soybean oil as your only source of fat. Instead, include a variety of healthy fats in your diet,
including fatty fish, nuts, seeds, avocado, and coconut, for the right balance in your diet.