Soybean oil, extracted from the seeds of soybeans, is a widely used cooking oil known for its versatility and potential health benefits. From cholesterol management, immune system support, skin health improvement, bone strength, hair growth promotion, and antioxidant protection, the positive side of consuming soyabean oil are many.
Here are its nutritional profile, health benefits, and potential downsides of this oil.
Nutritional profile: One tablespoon (13.6 grams) of soybean oil provides:
- Calories: 120
- Total lipid: 13.6 grams
- Iron: 0.007 mg
- Zinc: 0.001 mg
- Vitamin E: 1.11 mg
- Vitamin K: 25 mcg
Health benefits
Maintains cholesterol levels: Soybean oil's good fatty acid balance, particularly omega-3 fatty acids, can manage cholesterol levels by lowering harmful cholesterol and neutralising unfavourable kinds, says Mumbai-based dietician Priyal Rana. Its fatty acid structure and plant sterols aid in reducing cholesterol absorption from the gut, thereby reducing the risk of cardiovascular issues.
Strengthens immune system: The omega-3 fats present in soybean oil can support a healthy immune system, helping the body fight off illnesses and immunological-related disorders, says Rana.
Improves skin health: The high concentration of vitamin E in soybean oil acts as a potent antioxidant, protecting the skin from free radical damage and promoting healing. Topical application of soybean oil may reduce acne scarring, protect against sunburn, and stimulate skin cell renewal, says Rana.
Healthy for bones: Soybean oil contains vitamin K, essential for bone metabolism and the synthesis of proteins crucial for bone maintenance. Its phytoestrogen content, beneficial for postmenopausal women, helps replenish estrogen levels, vital for bone health and strength.
Promotes hair growth: Vitamin E and omega-3 fats in soybean oil can improve hair health, combating issues like hair loss caused by stress, hormone imbalance, or pollution.
Antioxidant activity: Soybean oil's antioxidant properties protect against free radical damage, reducing the risk of various health issues including premature aging, cancer, and heart disease.
Potential downsides
Increases risk of diabetes: Rana says that high intake of refined soybean oil may lead to risk factors for type II diabetes, such as insulin resistance, obesity, and high blood sugar levels.
Liver diseases: Consumption of soybean oil may be linked to non-alcoholic fatty liver disease (NAFLD) due to its association with metabolic diseases and fatty liver in animal studies.
Heart diseases: While soybean oil is considered heart-healthy, excessive consumption may increase the risk of cardiovascular issues due to factors like lipid peroxidation, high omega-6 fatty acid intake, and reduced HDL cholesterol levels.
Immune toxicity: Soyabean oil may have immune-toxic effects, potentially increasing the risk of infections in individuals consuming it.
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