As the ketogenic diet gains popularity for its potential weight loss and health benefits, many individuals are exploring various cooking oils to incorporate into their meal plans. One common question arises: Is soybean oil keto-friendly? This article delves into the nutritional profile of soybean oil, its compatibility with a ketogenic lifestyle, and important health considerations.

Soybean oil is derived from the seeds of the soybean plant (Glycine max). It is one of the most widely consumed vegetable oils in the United States, primarily due to its cost-effectiveness and versatility in cooking and food production. The oil is rich in polyunsaturated fats, particularly omega-6 fatty acids, which have been linked to various health issues when consumed in excess.

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

Calories: 884 kcal
Total Fat: 100g
Polyunsaturated Fats: 58g
Monounsaturated Fats: 23g
Saturated Fats: 16g
Carbohydrates: 0g
Protein: <1g

The absence of carbohydrates makes soybean oil a potential fit for a ketogenic diet, which typically emphasizes low-carb, high-fat foods.

Soybean oil contains 0g net carbs per 100g, which aligns perfectly with the macronutrient requirements of a ketogenic diet. This makes it suitable for those looking to maintain ketosis, where the goal is to keep carbohydrate intake low.

While soybean oil is keto-compatible based on its carb content, several health concerns warrant consideration:

High Omega-6 Fatty Acids: Soybean oil is high in linoleic acid, an omega-6 fatty acid that, when consumed in excess, can lead to inflammation and health issues, including obesity and heart disease.
Oxidative Stability: The polyunsaturated fats in soybean oil are unstable and can oxidize when heated, potentially producing harmful compounds that contribute to inflammation and other health risks.
Potential Health Risks: Chronic consumption of soybean oil has been linked to obesity, insulin resistance, and fatty liver disease. The oil's high omega-6 content can disrupt the balance between omega-3 and omega-6 fatty acids in the diet, which is crucial for maintaining overall health.

If you choose to use soybean oil in your ketogenic diet, here are some ways to incorporate it:

Cooking Oil: Its high smoke point makes soybean oil suitable for frying, sautéing, and grilling.
Dressings and Marinades: Its mild flavor can enhance homemade salad dressings and marinades.
Baking: Use soybean oil as a substitute for other oils in low-carb baking recipes.

While soybean oil can be included in a keto diet, consider using healthier alternatives such as:

Olive Oil: Rich in monounsaturated fats and antioxidants, it’s great for dressings and low-heat cooking.
Coconut Oil: Contains medium-chain triglycerides (MCTs) that are rapidly used for energy.
Avocado Oil: High in monounsaturated fats and ideal for high-heat cooking.

In summary, soybean oil is technically keto-friendly due to its zero-carb content, making it a viable option for those adhering to a ketogenic diet. However, its high levels of omega-6 fatty acids and potential health risks suggest that it should be used with caution. For optimal health, it’s advisable to balance soybean oil with other healthier fat sources and monitor individual responses to its consumption.

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