Soybean oil is a type of seed oil, commonly found on supermarket shelves labeled as 'vegetable oil'. It's a versatile and healthy option as it is a good source of unsaturated fat.
How Soybean Oil
May Benefit Your Health
Soybean oil contains primarily polyunsaturated fats, including both omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic acid (LA), as well as some monounsaturated fats. It also carries a Food and Drug Administration (FDA) approved heart health claim, and a growing body of research demonstrates that nutrients in soybean oil may promote skin health and does not contribute to inflammation.
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 the FDA heart 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.
In a recent study, the introduction of high-oleic soybean oils as a dietary ingredient was analyzed for its beneficial effects on cholesterol levels and other risk factors associated with coronary heart disease. The research looked at high-oleic soybean oil’s lipid profile compared to traditional palm oil blends and concluded that high-oleic soybean oil was a healthier alternative. This finding presents a valuable insight for dietitians seeking heart-healthy oil alternatives for patients.
Soybean oil may reduce your risk of coronary heart disease.
Additional Health Benefits of Soybean Oil
Consumption of soybean oil is associated with the following health benefits:
Lower Risk of Heart Disease
Consumption of omega-3 ALA and omega-6 LA has been associated with a reduced risk of heart disease. One tablespoon of soybean oil contains 1 gram of omega-3 ALA and 7 grams of omega-6 LA. It is recommended that men consume 1.6 grams of ALA per day and that women consume 1.1 grams per day. 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 CHD.
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. 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 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.
Learn more about the relationship between soybean oil and inflammation.
Why Recommend
Soybean Oil?
Why Recommend Soybean Oil?
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 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.
