Oil, industrial, soy, refined, for woks and light frying
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
120
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 122 (100%) |
| Total | 120 (100%) |
Serving: 1 tbsp [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 14 (100%) |
| Total | 14 (100%) |
Serving: 1 tbsp [14g]
Benefits
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Soybean oil is high in polyunsaturated fats like omega-6 fatty acids which can help lower LDL (bad) cholesterol levels when replaced trans and saturated fats
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The polyunsaturated fats in soybean oil may also help reduce inflammation throughout the body
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As a vegetable oil, soybean oil does not contain cholesterol which is important for heart health
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Refined soybean oil has a high smoke point making it suitable for stir frying and sautéing without burning or breaking down nutritionally at higher temperatures
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Being light in texture and flavor, refined soybean oil is a versatile oil that does not strongly influence the taste of foods cooked with it
Risks
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Highly processed soy oil may contain toxic chemical residues from industrial refining and deodorizing processes like hexane solvent extraction. Hexane is a neurotoxin
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Industrial processing can damage and oxidize unsaturated fatty acids in soy oil, producing toxic lipid oxidation products
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Refined soy oil is low in nutrients and polyphenols compared to unrefined soy oil
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High heat cooking like wok frying promotes further oxidation and production of toxic compounds in refined soy oil
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Light frying may not produce as many toxic oxidation products as deep frying but refined soy oil still has limited nutritional value and potential chemical risks from industrial processing
Additional Information
Oil, industrial, soy, refined, for woks and light frying is a commonly used cooking oil that offers both nutritional benefits and risks. This type of oil is primarily made from soybeans and is specifically designed for high-heat cooking methods such as stir-frying and light frying. Let's delve into the nutritional aspects of this oil.
Nutritional Benefits:
1. Good Source of Healthy Fats: Soybean oil is predominantly composed of unsaturated fats, particularly polyunsaturated fats like omega-6 fatty acids. These fats are essential for the body as they help in maintaining healthy cell membranes, supporting brain function, and reducing inflammation.
2. Vitamin E Content: Soybean oil is a natural source of vitamin E, a powerful antioxidant that protects the body's cells from damage caused by free radicals. Vitamin E also plays a role in maintaining a healthy immune system and promoting skin health.
3. Energy Source: Like any other oil, soybean oil is calorie-dense, providing 120 calories per tablespoon. This makes it a concentrated source of energy, which is essential for meeting the body's daily energy requirements.
4. Versatility in Cooking: The high smoke point of soybean oil (around 450°F or 232°C) makes it suitable for various cooking methods, including stir-frying and light frying. Its mild flavor allows it to blend well with different ingredients without overpowering the taste of the dish.
Nutritional Risks:
1. Imbalance of Omega-6 to Omega-3 Ratio: While omega-6 fatty acids are important, excessive consumption of these fats, especially when the intake of omega-3 fatty acids is low, can lead to an imbalance in the omega-6 to omega-3 ratio. This imbalance has been associated with chronic inflammation and an increased risk of certain diseases. It is crucial to maintain a balanced intake of both omega-6 and omega-3 fatty acids for optimal health.
2. Potential for Oxidation: Soybean oil is susceptible to oxidation due to its high polyunsaturated fat content. When exposed to heat, light, or air, the oil can undergo oxidative damage, leading to the formation of harmful compounds. To minimize this risk, it is recommended to store soybean oil in a cool, dark place and avoid reusing it for frying multiple times.
3. Limited Nutrient Profile: While soybean oil provides essential fatty acids and vitamin E, it lacks other vital nutrients such as vitamins A, D, and K, as well as minerals like calcium and magnesium. Relying solely on soybean oil as the primary source of fat may result in inadequate intake of these nutrients, which are crucial for overall health.
4. Potential Allergenicity: Soybean oil is derived from soybeans, which are among the top eight allergenic foods. Individuals with soy allergies should exercise caution when using this oil and consider alternatives to avoid allergic reactions.
In conclusion, oil, industrial, soy, refined, for woks and light frying offers some nutritional benefits, including being a good source of healthy fats and vitamin E. However, it also carries certain risks, such as an imbalance in the omega-6 to omega-3 ratio and the potential for oxidation. It is important to use this oil in moderation, maintain a balanced diet, and consider incorporating other nutrient-rich oils and foods to ensure a well-rounded nutritional intake.