Oil, soybean
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
777
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 | 777 (100.0%) |
| Total | 777 (100%) |
Serving: 100.0 milliliter [91g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 86 (94.6%) |
| Total | 91 (100%) |
Serving: 100.0 milliliter [91g]
Benefits
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Soybean oil is high in polyunsaturated and monounsaturated fats which can help lower LDL (bad) cholesterol levels and reduce risk of heart disease when replaced saturated and trans fats
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It is a good source of vitamin E which is an antioxidant that can protect cells from damage and help prevent chronic diseases
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Soybean oil contains phytosterols which are plant compounds that can block cholesterol absorption and help manage cholesterol levels
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The polyunsaturated fats in soybean oil support brain, nerve and eye health
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It is versatile and can be used for cooking, baking or as a salad dressing which makes it easy to incorporate into a balanced diet
Risks
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Soybean oil is high in polyunsaturated fats which can increase oxidative stress in the body if consumed in excess
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May contain residues of pesticides and herbicides used during cultivation
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Processing of soybean oil involves high heat which can promote formation of toxic oxidation products
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Contains phytoestrogens which may disrupt hormone balance in some individuals
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People with soy or legume allergies need to avoid soybean oil
Additional Information
Oil, soybean, also known as soybean oil, is a widely consumed cooking oil derived from soybeans. It is a versatile and commonly used ingredient in various culinary applications. Soybean oil offers several nutritional benefits due to its composition, but it also presents certain risks when consumed in excessive amounts or in certain populations.
One of the primary attributes of soybean oil is its high content of unsaturated fats, particularly polyunsaturated fats. These fats are considered heart-healthy and can help reduce the risk of cardiovascular diseases when consumed in moderation. Soybean oil contains a good balance of omega-3 and omega-6 fatty acids, which are essential for the body and play a crucial role in brain function, cell growth, and inflammation regulation.
Additionally, soybean oil is a rich source of vitamin E, an antioxidant that helps protect the body's cells from damage caused by free radicals. Vitamin E also contributes to maintaining healthy skin and supports the immune system. Incorporating soybean oil into the diet can help individuals meet their daily vitamin E requirements.
Furthermore, soybean oil is cholesterol-free, making it a suitable option for individuals with high cholesterol levels or those aiming to maintain healthy blood cholesterol levels. By substituting saturated fats with soybean oil, individuals can promote heart health and reduce the risk of developing heart-related conditions.
On the other hand, there are certain risks associated with the consumption of soybean oil. While it is a healthier option compared to oils high in saturated fats, excessive intake of soybean oil can still contribute to weight gain and obesity due to its high caloric content. It is important to consume all types of oils in moderation to maintain a balanced diet and prevent excessive caloric intake.
Moreover, soybean oil contains a high amount of omega-6 fatty acids. While these fatty acids are essential, an excessive intake of omega-6 compared to omega-3 fatty acids can lead to an imbalance in the body. This imbalance has been associated with increased inflammation and the development of chronic diseases such as cardiovascular disease, arthritis, and certain types of cancer. Therefore, it is crucial to maintain a balanced ratio of omega-6 to omega-3 fatty acids in the diet.
Lastly, individuals with soy allergies or sensitivities should exercise caution when consuming soybean oil. While the refining process of soybean oil removes most of the allergenic proteins, trace amounts may still remain, which can trigger allergic reactions in susceptible individuals. It is advisable for those with soy allergies to consult with a healthcare professional before incorporating soybean oil into their diet.
In conclusion, soybean oil offers several nutritional benefits, including its high content of heart-healthy unsaturated fats, vitamin E, and its cholesterol-free nature. However, it is important to consume soybean oil in moderation to avoid excessive caloric intake and maintain a balanced omega-6 to omega-3 fatty acid ratio. Individuals with soy allergies should exercise caution when consuming soybean oil. As with any food product, it is always recommended to consult with a healthcare professional or registered dietitian for personalized advice on incorporating soybean oil into a healthy and balanced diet.