Soybean oil is a vegetable oil extracted from the seeds of the soybean plant. It is one of the most commonly used cooking oils globally, known for its neutral flavor and high smoke point of around 450°F (232°C), making it suitable for various cooking methods, including frying and baking (Dr. Axe, 2023; Mindbodygreen, 2023).

Soybean oil is primarily composed of unsaturated fats, with approximately 81% of its fat content being polyunsaturated and monounsaturated fatty acids. A tablespoon of soybean oil contains about 120 calories, 14 grams of fat, and is a good source of vitamin K, which is important for bone health (Dr. Axe, 2023; Mindbodygreen, 2023).

Heart Health: The polyunsaturated fats in soybean oil can help lower LDL (bad) cholesterol levels, potentially reducing the risk of heart disease (Mindbodygreen, 2023).
Rich in Nutrients: Soybean oil contains essential vitamins like K and E, and some omega-3 fatty acids, which are beneficial for overall health (Healthline, 2023).
High Smoke Point: Its high smoke point makes soybean oil ideal for high-heat cooking without breaking down (Dr. Axe, 2023).
Skin and Hair Benefits: Soybean oil is also used in skincare and haircare products due to its moisturizing properties (Dr. Axe, 2023).

Despite its benefits, there are several concerns regarding soybean oil:

Soybean oil is high in omega-6 fatty acids, which can promote inflammation when consumed in excess. The typical Western diet is already disproportionately high in omega-6s compared to omega-3s, leading to an unhealthy ratio that may contribute to chronic diseases (Mindbodygreen, 2023; Cleveland Clinic, 2023).

Most soybean oil on the market is highly processed, which can strip it of beneficial nutrients and introduce harmful compounds. This includes the use of solvents in extraction processes that may leave residues (Mindbodygreen, 2023; Cleveland Clinic, 2023).

There are concerns about the presence of aflatoxins, toxic compounds produced by molds that can contaminate soybean oil. Chronic exposure to aflatoxins is linked to serious health issues, including cancer (Mindbodygreen, 2023).

Excessive intake of soybean oil can lead to inflammation and may negatively impact health, particularly if it is a primary fat source in the diet (Cleveland Clinic, 2023).

While organic soybean oil can fit into a balanced diet when used sparingly, it’s important to consider the following:

Moderation: Use soybean oil occasionally rather than as a staple in your cooking. Balance it with other healthy fats, such as olive or avocado oil, which have more favorable health profiles (Mindbodygreen, 2023).
Choose Wisely: Opt for cold-pressed or unrefined soybean oil to minimize processing-related risks and retain more nutrients (Dr. Axe, 2023).
Focus on Whole Foods: Prioritize whole, unprocessed foods in your diet to reduce overall reliance on oils, including soybean oil (Cleveland Clinic, 2023).

Organic soybean oil is not inherently bad for you, but its health impacts depend on how it’s used and consumed. While it offers some nutritional benefits, its high omega-6 content and processing concerns warrant caution. Moderation, alongside a balanced intake of various healthy fats, is essential for maintaining overall health.

Dr. Axe. (2023). Is Soybean Oil Bad for You? Benefits vs. Side Effects. Retrieved from Dr. Axe
Mindbodygreen. (2023). Is Soybean Oil Bad For You? What The Research Says. Retrieved from Mindbodygreen
Healthline. (2023). 6 Benefits and Uses of Soybean Oil. Retrieved from Healthline
Cleveland Clinic. (2023). Are Seed Oils Bad for You? Retrieved from Cleveland Clinic