Soybean oil, often labeled as 'vegetable oil' in stores, is the most widely consumed edible oil in North America, known for its versatility and favorable fat profile.
How Soybean Oil
May Benefit Your Health
Leading health authorities, including the Dietary Guidelines for Americans, the World Health Organization, and the European Food Safety Authority, recommend limiting saturated fat to 10% of daily energy intake. They advise replacing excess saturated fat with polyunsaturated fats, such as those found in seed oils.
Soybean oil is a source of cardioprotective polyunsaturated fatty acids (PUFAs), including both omega-3 alpha-linolenic acid and omega-6 linoleic acid, as well as some monounsaturated fats. It has been linked to a reduced risk of cardiovascular disease in multiple meta-analyses of population studies.
A growing body of research demonstrates that nutrients in soybean oil do not contribute to inflammation and may promote skin health. Soybean oil also carries a Food and Drug Administration (FDA) approved health claim.
Soybean oil, like other cooking oils, is gluten-free and is compliant on specialized diets like the low FODMAP diet.
Read on to learn more about soybean oil’s health benefits for you and your clients.
How Does Soybean Oil
Support Cardiovascular
Health?
How Does Soybean Oil Support Cardiovascular Health?
Soybean oil carries a FDA qualified health claim
Supportive but not conclusive scientific evidence suggests that eating about 1½ tablespoons (20.5 grams) daily of soybean oil, which contains unsaturated fat, may reduce the risk of coronary heart disease.
Consumption of omega-3 alpha-linolenic acid and omega-6 linolenic acid has been associated with a reduced risk of heart disease. One tablespoon of soybean oil contains both omega-3s (1 gram) and omega-6s (7 grams).
The British Nutrition Journal review actually shows the dietary omega-6 (like linoleic acid) to omega-3 (like alpha-linolenic acid) fatty acid ratio is not a useful measure of diet quality. Since both types of fatty acids are beneficial, the goal should be to consume enough of each type.
In addition, the American Heart Association reports that an omega-6 intake of 5%-10% of total calories, in the context of other lifestyle and dietary behaviors that support heart health, may reduce the risk of coronary heart disease.
Health Benefits of Linoleic Acid in
Soybean Oil
Linoleic acid, the primary polyunsaturated fatty acid in soybean oil (and most seed oils), is linked to a variety of health benefits and may even lower risk of cardiovascular disease.
A recent, thorough scientific review, published in Nutrition Today, and supported by the United Soybean Board, looked closely at linoleic acid's effects. The review found:
No Link to Oxidative Stress: Studies show that eating linoleic acid doesn't increase markers of oxidative stress in your body.
No Link to Inflammation: Some people worry that seed oils might cause inflammation. However, this review found no evidence to support that concern.
Evidence indicates that in addition to lowering risk of cardiovascular disease, linoleic acid may also lower the risk of developing several chronic diseases like type 2 diabetes, liver disease, and dementia.
“Linoleic acid is incorrectly claimed to cause inflammation because of its potential conversion to arachidonic acid, metabolites of which are thought to be pro-inflammatory. However, it is now well established that linoleic acid intake has a negligible impact on blood or tissue levels of arachidonic acid,” says Kristina Petersen Ph.D. lead author of the manuscript and associate professor, Department of Nutritional Sciences, Pennsylvania State University.
Additional Health Benefits of Soybean Oil
Consumption of soybean oil is also associated with additional health benefits:
Positive Impact on LDL Cholesterol Levels
Around 25 million adults in the U.S. have high cholesterol, or cholesterol levels above 240 mg/dL. Soybean oil contains approximately 40 milligrams (mg) of phytosterols per 1 tablespoon. Daily consumption of 2 grams of phytosterols has been associated with a reduction in LDL cholesterol. In addition, omega-6 fatty acids may lower LDL cholesterol levels when used in place of foods containing saturated fats, per the American Heart Association.
Soybean Oil Contains Vitamin E
Soybean oil is the principal source of vitamin E in the average American’s diet. In fact, the scientific review published in Nutrition Today found that after processing, seed oils remain sources of vitamin E, an antioxidant crucial for immune function, vision, brain health, and skin protection. Just one tablespoon of soybean oil contains 6% of the daily recommended intake of vitamin E.
Vitamin E has been linked to prevention of coronary heart disease, certain cancers, and eye disorders. It is also associated with cognitive health, with some studies linking vitamin E consumption to delayed progression of symptoms in people diagnosed with mild to moderate Alzheimer’s disease. However, more research is needed to understand this association.
Blood Pressure Management
Consumption of foods containing omega-3 ALA and omega-6 LA, both present in soybean oil, has been associated with a reduction in blood pressure.
Is Soybean Oil Inflammatory?
Is Soybean Oil Inflammatory?
Chronic inflammation is associated with the development of cardiovascular disease, autoimmune diseases, type 2 diabetes, and other conditions. Risk factors for chronic inflammation range from exposure to environmental toxins, chronic stress, age, and infection. However, one significant and modifiable risk factor is diet.
While experts used to believe that the omega-6s caused inflammation, this is no longer the consensus. Currently, health organizations around the world recommend eating a balance of omega-3 and 6 fatty acids, which are both present in soybean oil.
One in-depth study analyzed data from numerous participants over several years, observing
the effects of dietary fats on inflammatory markers and cardiovascular health. Researchers found that diets rich in soybean oil, which naturally contains both omega-3 and omega-6 fatty acids, were associated with lower levels of inflammation and a
reduced risk of heart disease. This study, among others, highlights soybean oil’s beneficial role in a healthy diet.
This study, among others published in the American Heart Association Journal, highlights soybean oil’s beneficial role in a healthy diet. Learn more about the relationship between soybean oil and inflammation.
Why Recommend
Soybean Oil?
Why Recommend Soybean Oil?
Over two-thirds (66%) of health care professionals agree some seed oils, like soybean oil, reduce the risk of cardiovascular disease when used as a replacement for saturated fatty acid sources. And six in ten healthcare professionals recommend seed oils high in unsaturated fats, like soybean oil, for a healthy diet according to a 2024 national survey of health professionals, sponsored by the United Soybean Board.
In addition to carrying a FDA qualified health claim that suggests that soybean oil may reduce the risk of coronary heart disease, soybean oil is also a source of unsaturated fats and vitamin E, and is easy to incorporate into a variety of your client’s dietary plans.
With a smoke point of 450 degrees Fahrenheit, soybean oil is ideal for a wide range of food preparation methods, including searing, sautéing, deep frying and stir frying. Soybean oil’s versatility and neutral flavor profile make it easy to incorporate into recipes from an array of cultures.
Get inspiration on how to incorporate soybean oil into your and your patients diets with a wealth of dietitian-endorsed recipe ideas that include soybean oil and soy ingredients.
