As the popularity of the ketogenic diet continues to rise, many individuals are exploring various cooking oils to incorporate into their meal plans. One oil that often raises questions is soybean oil. This article will explore whether soybean oil is keto-friendly, its nutritional profile, health implications, and alternatives to consider.

Yes, soybean oil is considered keto-friendly. It contains 0g net carbs per 100g, making it an excellent option for those adhering to a ketogenic diet, which typically limits daily carbohydrate intake to around 20g net carbs. The primary focus of a keto diet is to maintain a high-fat, low-carb ratio, and soybean oil aligns with this requirement.

In a 100g serving of soybean oil, you will find:

Calories: Approximately 884 kcal
Total Fat: 100g
Polyunsaturated Fat: 58g (primarily omega-6 fatty acids)
Monounsaturated Fat: 23g
Saturated Fat: 16g
Vitamins: Rich in Vitamin E (8.18mg) and Vitamin K (183.9µg)

While soybean oil is high in energy and fats, it is also important to note that it lacks significant amounts of protein and carbohydrates, making it a pure fat source.

Despite its keto-friendly status, soybean oil has several health implications that should be considered:

Soybean oil is high in omega-6 fatty acids, particularly linoleic acid. While omega-6 fats are essential for health, excessive consumption can lead to inflammation and other health issues, including obesity and heart disease. The modern Western diet often sees a skewed omega-6 to omega-3 ratio, which is linked to various chronic diseases.

Chronic consumption of soybean oil may contribute to:

Obesity: High omega-6 diets are associated with increased body fat and insulin resistance.
Heart Disease: Oxidized lipids from heating soybean oil can contribute to atherosclerosis and other cardiovascular issues.
Liver Disease: Some studies suggest that soybean oil may promote non-alcoholic fatty liver disease (NAFLD).

If you choose to include soybean oil in your diet, consider the following tips:

Cooking: Its high smoke point makes it suitable for frying and sautéing.
Dressings: Use soybean oil in homemade salad dressings or marinades for added flavor.
Baking: Substitute soybean oil for other oils in keto-friendly baking recipes.

While soybean oil can fit into a keto diet, it's beneficial to explore other healthier oil options:

Olive Oil: Rich in monounsaturated fats and antioxidants, great for dressings and low-heat cooking.
Coconut Oil: Contains medium-chain triglycerides (MCTs) for quick energy, ideal for baking and sautéing.
Avocado Oil: High in monounsaturated fats with a high smoke point, perfect for grilling and frying.

In summary, soybean oil is technically keto-friendly due to its lack of carbohydrates. However, its high omega-6 content and potential health risks warrant caution. If you choose to use soybean oil, balance it with other healthier fats to ensure a well-rounded nutrient intake. Always listen to your body and adjust your diet according to your personal health goals and needs.

Healthline. (n.d.). 6 Best Keto-Friendly Cooking Oils. Retrieved from Healthline
Perfect Keto. (n.d.). Is Soybean Oil Unhealthy? What the Science Says. Retrieved from Perfect Keto
Cast Iron Keto. (n.d.). Is Soybean Oil Keto-Friendly?. Retrieved from Cast Iron Keto