Oil, soybean, salad or cooking
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 and monounsaturated fats which can help lower LDL (bad) cholesterol levels and reduce risk of heart disease when used in place of saturated 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 in the gut and help lower cholesterol levels
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The polyunsaturated fats in soybean oil support brain health and may reduce risk of cognitive decline as people age
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Using soybean oil in moderation as part of a healthy diet can help maintain a healthy weight since it is low in saturated fat
Risks
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Soybean oil is high in polyunsaturated fat which can be unhealthy if consumed in excess. It contains omega-6 fatty acids which most people already consume adequate or high amounts of
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Some soybean oils are processed using hexane solvent which is a neurotoxin and may remain in trace amounts in the final oil. Consuming it regularly over long periods could pose health risks
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Soybean oil has a high smoke point which makes it suitable for frying foods. However, overheated oils can produce toxic compounds that are unhealthy for consumption
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People with soy or legume allergies need to avoid soybean oil as it may trigger an allergic reaction in sensitive individuals
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Genetically modified soybeans are commonly used for oil extraction. There is ongoing research about potential health effects of GM foods but no scientific consensus yet on risks
Additional Information
Oil, soybean, salad or cooking, is a versatile and commonly used cooking oil that offers several nutritional benefits. Derived from soybeans, this oil is primarily composed of healthy fats, including polyunsaturated and monounsaturated fats. These fats are essential for the body's overall health and provide numerous benefits when consumed in moderation.
One of the key nutritional benefits of soybean oil is its high content of omega-6 fatty acids. Omega-6 fatty acids are a type of polyunsaturated fat that play a crucial role in maintaining heart health. They help reduce bad cholesterol levels (LDL) while increasing good cholesterol levels (HDL), thus promoting cardiovascular well-being and reducing the risk of heart disease.
Furthermore, soybean oil is a good source of vitamin E, an antioxidant that helps protect cells from damage caused by free radicals. Vitamin E also supports the immune system and contributes to healthy skin and hair. Incorporating soybean oil into your diet can help ensure an adequate intake of this essential vitamin.
Additionally, soybean oil contains phytosterols, plant compounds that have been found to have cholesterol-lowering properties. Phytosterols compete with cholesterol for absorption in the gut, leading to a reduction in LDL cholesterol levels. By including soybean oil in your meals, you can support heart health and maintain healthy cholesterol levels.
However, it is important to note some potential risks associated with soybean oil consumption. While the omega-6 fatty acids present in soybean oil are beneficial in moderation, excessive intake can disrupt the balance between omega-6 and omega-3 fatty acids in the body. This imbalance has been linked to increased inflammation and may contribute to certain chronic diseases. Therefore, it is crucial to maintain a balanced ratio of omega-6 to omega-3 fatty acids by incorporating other sources of omega-3s, such as fatty fish, flaxseeds, and walnuts, into your diet.
Another consideration is that soybean oil is often highly refined and processed. During the refining process, some of the beneficial nutrients present in the natural soybean oil may be lost. Additionally, the high heat used in the refining process can lead to the formation of harmful trans fats. Trans fats have been shown to increase the risk of heart disease and should be avoided as much as possible. Therefore, it is important to choose unrefined or minimally processed soybean oil options to maximize its nutritional benefits.
In conclusion, soybean oil, whether used for salad or cooking, offers several nutritional benefits. Its high content of omega-6 fatty acids, vitamin E, and phytosterols contribute to heart health, antioxidant protection, and cholesterol management. However, it is crucial to consume soybean oil in moderation and choose unrefined options to avoid potential risks associated with excessive omega-6 intake and harmful trans fats. As with any food product, it is always advisable to consult with a healthcare professional or registered dietitian to determine the best approach for incorporating soybean oil into your diet based on your individual health needs and goals.