Soybean Oil: Friend Or Foe On Keto?

Soybean oil is a highly controversial topic in the keto community. While some people argue that it is keto-friendly due to its zero-carb content, others claim that it is unhealthy and should be avoided. So, what's the verdict?

Soybean oil is derived from pressing soybeans and has a nutritional profile comprising polyunsaturated fats, monounsaturated fats, and saturated fats. It is also rich in Vitamin E and offers a high smoke point, making it ideal for cooking methods that require high temperatures. From a keto perspective, soybean oil seems like a perfect fit because it contains no carbohydrates, aligning with the low-carb nature of the ketogenic diet.

However, the controversy surrounding soybean oil stems from its high content of omega-6 fatty acids, particularly linoleic acid, which can be detrimental when consumed in excess. Studies have linked soybean oil consumption to an increased risk of obesity, inflammation, and heart disease. Additionally, soybean oil is often highly processed and hydrogenated, which can lead to the release of harmful chemicals during heating.

In conclusion, while soybean oil may technically fit within the carb limits of a ketogenic diet, there are valid concerns about its potential negative impact on health. As with any dietary choice, it is essential to consider individual responses to different foods and consult with a healthcare professional before making significant dietary changes.

Soybean oil is keto-friendly, with 0g net carbs per 100g

Soybean oil has a high smoke point, making it ideal for cooking, grilling, or sautéing. Its mild flavour makes it suitable for homemade salad dressings and marinades, and it can even be used as a replacement for other oils in low-carb, keto-friendly baking recipes.

In terms of nutrition, soybean oil is a potent source of energy, providing 884 kcal per 100g serving. It is high in polyunsaturated fats (58g) and monounsaturated fats (23g), with a smaller amount of saturated fats (16g). Soybean oil also contains Vitamin E (8.18mg), contributing to its antioxidant properties, and Vitamin K (183.9µg), which is important for blood clotting and bone health.

While soybean oil is keto-friendly in terms of its carb content, it has a high proportion of omega-6 fatty acids relative to omega-3. Therefore, it is recommended to balance soybean oil with other sources of omega-3 to maintain a healthy ratio. Additionally, soybean oil is highly unstable and easily oxidised, and it is one of the most hydrogenated oils available. Chronic consumption of soybean oil has been linked to obesity, type 2 diabetes, and non-alcoholic fatty liver disease.

In summary, soybean oil is keto-friendly due to its 0g net carb content, but it should be consumed in moderation as part of a balanced keto diet. It is a versatile oil suitable for various cooking methods and provides essential nutrients that complement the health benefits of a ketogenic diet. However, its high omega-6 content and instability should be considered when incorporating it into your diet.

Soybean oil is rich in vitamin E and essential polyunsaturated fats

Soybean oil is a vegetable oil extracted from soybean seeds. It is one of the most common cooking oils available, with around 62 million tons produced globally between 2018 and 2019. Soybean oil is rich in vitamin E, an anti-inflammatory nutrient that promotes skin health. It is also a source of essential polyunsaturated fats, which are associated with several health benefits, particularly for the heart.

Vitamin E is an important nutrient for human health, and soybean oil is the principal source of vitamin E in the US diet. Vitamin E has anti-inflammatory properties and can help protect against skin damage, as well as treat skin conditions such as acne and atopic dermatitis. It may also have benefits for brain health, as some research suggests that low serum vitamin E levels may be associated with Alzheimer's disease.

Soybean oil is also a good source of polyunsaturated fatty acids (PUFAs), which are considered healthy fats that may reduce the risk of heart disease. PUFAs are associated with lower cholesterol levels and a reduced risk of heart disease. Soybean oil consists of about 55-58% PUFA, including omega-3 and omega-6 fatty acids. Omega-3 fatty acids play an integral role in heart health, fetal development, brain function, and immunity. They also have anti-inflammatory properties and can help reduce the risk of chronic conditions such as heart disease, cancer, and diabetes.

However, it is important to note that soybean oil has a high ratio of omega-6 to omega-3 fatty acids, which can contribute to inflammation if not balanced with sufficient omega-3 fats. The ideal ratio of omega-6 to omega-3 fats is 2:1, but the average American diet contains these fats in a ratio of 10:1 to 20:1. Additionally, soybean oil is highly processed and prone to oxidation, which can produce toxic by-products and potentially harmful compounds.

In conclusion, while soybean oil is rich in vitamin E and essential polyunsaturated fats, it is important to consume it in moderation as part of a balanced diet that includes sufficient omega-3 fatty acids.

Soybean oil has a high smoke point, making it ideal for cooking, grilling, or sautéing

Smoke point is an important factor when choosing a cooking oil, as using an oil that has reached its smoke point can not only impair the flavour of your food but also have negative health effects. When oil reaches its smoke point, it breaks down and releases free radicals that can be harmful if consumed. Additionally, the beneficial nutrients in the oil are destroyed, and highly flammable conditions are created.

While soybean oil has a high smoke point, it is important to consider other factors when choosing a cooking oil. Soybean oil is a seed oil, and seed oils tend to be highly processed and high in polyunsaturated fats, which can be unstable and break down into harmful compounds when heated. These compounds can be inflammatory and may be linked to chronic illnesses. Therefore, while soybean oil can be used for high-heat cooking due to its high smoke point, there are healthier alternatives with higher smoke points and better thermal stability, such as avocado oil, olive oil, and coconut oil.

When choosing a cooking oil, it is essential to consider the type of cooking you will be doing, the fatty acid content and health effects of the oil, and the flavour and other culinary characteristics. Oils with high smoke points and good thermal stability are best for high-heat cooking, while those with lower smoke points are better for low-heat cooking or finishing dishes. Additionally, some oils have more neutral flavours, while others have more distinct flavours that can enhance certain dishes.

Soybean oil is highly unstable and easily oxidised

The instability of soybean oil is primarily due to its high levels of linoleic acid, an omega-6 fatty acid that is easily damaged by heat. When soybean oil is heated, it quickly breaks down, forming oxidized lipids that can increase inflammation in the body. These oxidized lipids are linked to an increased risk of atherosclerosis (hardening of the arteries) and heart disease. Additionally, the high omega-6 content of soybean oil can disrupt the optimal omega-6 to omega-3 ratio in the body, contributing to obesity, inflammation, and deteriorated brain health.

The processing methods used to produce soybean oil further contribute to its instability. Soybean oil is derived from soybeans, which are not naturally high in fat, requiring extensive industrial refining processes to extract the oil. This high-heat processing makes soybean oil even more unstable and prone to oxidation.

In summary, soybean oil is highly unstable and easily oxidised due to its high polyunsaturated fat content, particularly omega-6 fatty acids, and the refining processes it undergoes. This oxidation process has negative health implications, including increased inflammation and an elevated risk of heart disease. Therefore, it is advisable to choose more stable cooking oils with higher smoke points, such as olive oil, avocado oil, or coconut oil.

Soybean oil is inflammatory

In a study from the University of California, Riverside, and UC Davis, mice fed a diet high in soybean oil were more at risk of developing colitis. The soybean oil diet upset the ratio of omega-3 to omega-6 fatty acids in the gut, leading to a decrease in endocannabinoids, lipid-based molecules that help block inflammation.

The endocannabinoid system has been linked to "visceral pain" in the gut. However, the relationship between the endocannabinoid system and inflammation has yet to be fully explored. The study also found that soybean oil led to a leaky gut, with more porous intestinal barriers, raising the risk for inflammation and colitis.

In addition, soybean oil is highly processed, and foods that go through more processing may be more harmful to health, promoting weight gain and chronic illnesses like type 2 diabetes, heart disease, and even some cancers.

For these reasons, soybean oil should be limited, not only on the keto diet but on any eating pattern.

Frequently asked questions