Soybean Oil: A Keto Diet's Worst Enemy?

Soybean oil is a highly controversial topic in the keto community. While soybean oil has a net carb content of 0g per 100g, making it keto-friendly in terms of macronutrient composition, there are other factors to consider. Soybean oil is a highly processed oil that is extracted from seeds that are not naturally high in fat. This industrial refining process involves high heat, which can lead to the oxidation of the oil, resulting in the release of harmful chemicals when heated again for cooking. Additionally, soybean oil is high in polyunsaturated omega-6 fatty acids, which can cause inflammation if not balanced with enough omega-3 fats. It also has a high proportion of omega-6 fatty acids relative to omega-3, and a balanced ratio is considered healthier. Soybean oil is also linked to various health issues such as obesity, type 2 diabetes, non-alcoholic fatty liver disease, and heart disease. Therefore, while soybean oil might not impact ketosis directly due to its low carb content, it may have negative health consequences that contradict the health-focused approach of a ketogenic diet.

Soybean oil is highly inflammatory

Soybean oil is particularly high in an omega-6 fatty acid called linoleic acid, a type of polyunsaturated fat that is easily damaged by heat. When soybean oil is heated, it generates oxidized lipids, which increase inflammation in the bloodstream and can lead to atherosclerosis and heart disease.

In addition to its high omega-6 content, soybean oil also has a high proportion of omega-6 fatty acids relative to omega-3. While both are essential fats, a balanced ratio of these fats is considered healthier. A healthy ratio is typically considered to be at least 4:1, but some health experts recommend a ratio of 1:1 or more in favor of omega-3s.

The high omega-6 content of soybean oil can also contribute to obesity. In a rodent study, mice fed soybean oil had higher levels of insulin resistance, obesity, and blood sugar than those fed coconut oil, all of which are risk factors for Type 2 diabetes.

Soybean oil is also linked to non-alcoholic fatty liver disease (NAFLD), which is caused by the accumulation of visceral liver fat. The same rodent study mentioned above suggested that a high soybean oil diet was a contributing factor to NAFLD.

Furthermore, soybean oil can also negatively impact heart health. It can lead to lipid peroxidation, which contributes to atherosclerosis and heart disease. The high omega-6 consumption associated with soybean oil increases inflammation, which is a key risk factor for cardiovascular disease. Additionally, soybean oil can lower HDL cholesterol, which may indicate decreased cholesterol transport.

Partially hydrogenated soybean oil (PHSO) is even more detrimental to health. PHSO is a trans fat that is strongly linked to metabolic disorders and heart disease. In mice studies, PHSO diets raised levels of Lp(a), a particle that has been shown to cause cardiovascular disease in humans.

In summary, soybean oil is highly inflammatory due to its high omega-6 content, particularly linoleic acid, which is easily oxidized and can lead to increased inflammation and various health issues such as obesity, NAFLD, and heart disease.

It has a high omega 6 to omega 3 ratio

Soybean oil is high in omega-6 fatty acids, particularly linoleic acid, which is easily damaged by heat. This type of polyunsaturated fat is highly unstable and can break down into toxic compounds when exposed to too much heat, light, or air.

The typical Western diet is already high in omega-6 fatty acids, and low in omega-3s, with a ratio of around 15:1 or even 20:1. This imbalance can lead to inflammation and oxidation in the body, increasing the risk of various diseases and mental disorders.

A healthy omega-6 to omega-3 ratio is considered to be between 1:1 and 4:1, with some health experts arguing that a ratio of 1:1 or more in favour of omega-3s is ideal.

Soybean oil has a very high ratio of omega-6s to omega-3s, and is therefore not recommended for a keto diet. Instead, it is recommended to choose cooking oils with a higher ratio of stable fats, such as palm oil, butter, or avocado oil.

It's highly processed

Soybean oil is highly processed. It is extracted from soybeans, which are not naturally high in fat. This means that soybean oil must undergo an industrial refining process to have its fat extracted.

The process of making soybean oil involves several steps, including cleaning, drying, and cracking soybean seeds, followed by oil extraction. There are two main extraction methods: mechanical extraction, where soybean seeds are crushed until oil oozes out, and solvent extraction, where the crushed seeds are rinsed with a chemical called hexane to extract the oil. The oil then undergoes additional steps, including cleaning, neutralising, and bleaching, to become clear and safe for use.

The high level of processing required to produce soybean oil means that it may be more harmful to health. Highly processed foods have been linked to negative health outcomes, including weight gain and chronic illnesses such as type 2 diabetes, heart disease, and certain types of cancer.

In addition, soybean oil is highly refined and rich in omega-6 fats, which can cause inflammation if not balanced with sufficient omega-3 fats. The modern Western diet tends to be too low in omega-3s and too high in omega-6s, leading to an imbalance that can contribute to inflammation and chronic disease.

Furthermore, soybean oil is unstable and easily oxidized, especially when heated. This oxidation can lead to the release of harmful, potentially cancer-causing compounds.

It's unstable and easily oxidised

Soybean oil is highly unstable and easily oxidised. Soybean oil is made by pressing the oil from soybeans, much like the process for making oils from any seed. Soybean oil is high in polyunsaturated fatty acids (PUFAs), which are unstable and easily damaged by heat.

Soybean oil is particularly high in an omega-6 fatty acid called linoleic acid, which is easily damaged by heat. Linoleic acid is a bad fat that is highly unstable, easily oxidised, and pro-inflammatory. When soybean oil is exposed to high temperatures, it generates oxidised lipids, which increase inflammation in the bloodstream and can lead to atherosclerosis and heart disease.

Soybean oil has a high proportion of omega-6 fatty acids relative to omega-3. While both are essential fats, a balanced ratio is considered healthier. A healthy ratio is considered to be at least 4:1, but some health experts argue that a 1:1 ratio or more in favour of omega-3s is ideal.

Soybean oil is also highly processed, which can make it harmful to health. It is often used in packaged, processed foods, and most of these products contain GMO soy.

It's linked to obesity and other health issues

Soybean oil is linked to obesity and other health issues. Soybean oil is the most consumed vegetable oil in the United States. It is popular because it is cheap and mass-produced, and it is used in packaged, processed foods. It is also used to produce biodiesel. Soybean oil is high in polyunsaturated fatty acids (PUFAs), which are unstable and easily damaged by heat. When soybean oil is exposed to high temperatures, it generates oxidized lipids, which increase inflammation in the bloodstream and the risk of atherosclerosis and heart disease.

Soybean oil has a high omega-6 fatty acid content, which can cause inflammation if not balanced with enough omega-3 fats. Most Americans consume very high levels of omega-6s, which increases the risk of obesity, inflammation, and deteriorated brain health. Soybean oil is also linked to obesity due to its effect on boosting arachidonic acid, another omega-6 fat that contributes to obesity.

In addition to obesity, soybean oil consumption is associated with other health issues. In a rodent study, mice fed soybean oil showed more insulin resistance, obesity, and higher blood sugar than mice fed coconut oil, which are risk factors for type 2 diabetes. Soybean oil is also linked to non-alcoholic fatty liver disease (NAFLD), which is caused by the accumulation of visceral liver fat and affects 30-40% of Americans. Soybean oil consumption is also associated with metabolic disease, including fatty liver, and increased risk of cardiovascular disease.

Soybean oil is highly unstable, easily oxidized, and pro-inflammatory. It is also one of the most hydrogenated oils, and GMO soy should be avoided at all costs. The high levels of linoleic acid make soybean oil one of the worst edible oils for health. Soybean oil is also toxic to critical immune cells, and its consumption is linked to obesity, fatty liver, heart disease, and metabolic syndrome.

Frequently asked questions