Is Soybean Oil Healthy?

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As a dietitian, I often get asked, “ Is soybean oil healthy ? ” or “ Is soybean oil bad for you ? ”
I thought I would take the clock to break down the facts of soybean oil for you today and dispel any myths that may be floating about.

Soybean oil is the most widely used edible oil in the U.S. You credibly use it most for salad preen, homemade sauces or in your broil goods .
In fact, most of the bottled vegetable oil you are buying at the grocery store is actually 100% U.S.-Grown heart healthy soybean oil !

Soybean oil is versatile

soy petroleum ’ south neutral flavor makes it adaptable to closely every fat or oil application in the food industry – which is pretty perplex !
It blends well with other fats and oils, making it a common ingredient in margarine, shortenings, dressing, broil goods and more .
glass containers filled with soybean oilPhoto Credit: United Soybean Board

The Benefits of Soybean Oil

  • Soybean oil is an excellent source of ALA Omega-3s.
  • Omega-3s affect cardiovascular health and may reduce blood pressure. The omega-6 fatty acids found naturally in soybean oil may reduce risk of heart disease and lower bad cholesterol when replacing saturated fats, according to the American Heart Association.
  • The ALA found in soybean oil is the principal source of omega-3s in the U.S. diet, and omega-3 fats are recognized as the #1 most healthy fat.
  • Plus, soybean oil is one of the few non-fish sources of omega-3 fatty acids.
  • Soybean oil also contains a number of phytosterols, which have demonstrated the ability to reduce LDL cholesterol.
  • Speaking of heart health, in 2017, the FDA authorized a qualified heart health claim confirming soybean oil’s ability to reduce the risk of coronary heart disease.
  • The health claim states: “Supportive but not conclusive scientific evidence suggests that eating about 1 and 1/2 tablespoons (20.5 grams) daily of soybean oil, which contains unsaturated fat, may reduce the risk of coronary heart disease. To achieve this possible benefit, soybean oil is to replace saturated fat and not increase the total number of calories you eat in a day.”
  • In addition, clinical studies have found that highly refined soybean oil does not cause allergic reactions in soy-allergic individuals.
  • Soybean oil is also a source of Vitamin E.

eggs being poured into a glass bowlPhoto Credit: United Soybean Board

Oleic Soybean Oil

high oleic soy vegetable oil is sourced from a new variety of soybean that has higher levels of oleic acid. This oil has an improved fat profile compared to conventional oil and offers functional benefits for the food diligence .
high oleic soy anoint is presently being used in restaurant meals and packaged products, but it is not available as a bottle cook oil at the grocery shop .
In 2018, the FDA authorized a qualify heart health claim for oils high in oleic acid, including high oleic soy vegetable oil, confirming their relationship to a reduced risk of coronary thrombosis heart disease when replacing oils higher in impregnate fats .
The call states : “ Supportive but not conclusive scientific testify suggests that daily consumption of about 1 and 1⁄2 tablespoons ( 20 grams ) of oils containing high gear levels of oleic acid, when replaced for fats and oils higher in saturated fat, may reduce the risk of coronary thrombosis heart disease. To achieve this possible benefit, oleic acid-containing oils should not increase the total numeral of calories you eat in a day. ”
soybean oil being poured out of a glassPhoto Credit: United Soybean Board

Sustainably Grown & U.S. Grown

Soybeans are U.S. grown and certified
sustainable, thereby contributing to a cleaner label and lower carbon

95 % of U.S. soy producers partner with the USDA to implement conservation practices on their farms .
U.S. soy farmers employ sustainable practices, including snip rotation, reduced cultivated land and water system management. These practices lead to a reduction in dirt corrosion, greenhouse natural gas emissions and energy use, angstrom well as improved water habit efficiency .
about half of the domain in the U.S. is devoted to farming, and soybeans are the second largest crop, with 80 million acres planted .
There are more than 515,000 soy farmers in the U.S .
100 % of high oleic soy oil is grown in the U.S .
73 % of consumers believe in supporting domestic agribusiness by buying foods produced with crops grown by U.S. farmers .
cupcakes in a cupcake tinPhoto Credit: United Soybean Board

Myths about soy

Myth #1: Soy causes cancer. No. Soy does not cause cancer. It is a very beneficial and alimentary food. Soy actually may reduce the hazard of some forms of cancer vitamin a well as affection disease gamble. It ’ s a fantastic accession to everyone ’ second diet .
In human clinical trials there is no tell to support that soy is damaging in any way and, in fact, may be beneficial in some cases .
research found that post-diagnosis soy intake was associated with reduce breast cancer recurrence and deathrate in front cancer patients. Data suggests soy intake reduces prostate cancer gamble for men by deoxyadenosine monophosphate much as one-half .
The american Cancer Society and American Institute for Cancer Research say women with breast cancer can safely consume soy .
Myth #2: Soy and GMOs. The concern around GMOs that I hear is that they are abnormal and harmful. GMOs have been proven to be safe by many studies. There is no nutritional deviation between foods grown with a GMO seed and non-GMO source. The GMO technology is authoritative to the industry and the farmers, and GMOs reduce chemical consumption.

People think GMO means adding something or putting something into the food. not true .
Farmers use GMO seeds so they can have stronger, healthier plants. Farmers who use GMOs have plants that are more sustainable because they are using less pesticides, growing more crops per acre, and have a better environmental footprint .
Myth #3: Soy and menopause. Do you think you need to avoid soy during menopause ?
No. Please love soy in your diet. research shows soy offers particular benefits to postmenopausal women .
Soy foods are a rich source of isoflavones, which is one type of phytoestrogen. Soy may alleviate hot flashes, nox sweats, protect against osteoporosis and reduce risk of coronary thrombosis heart disease. Soy may offer protection against future exploitation of breast cancer if eaten before puberty .
A person holding a wine a measuring cup filled with soybean oilPhoto Credit: United Soybean Board

How to cook with soybean oil

Soybean oil is versatile and can be used in a variety show of recipes as substitutions for traditional ingredients .

Here are some ways to utilize it in your kitchen:

Soups and Salads: Sauté soy oil with onions and garlic to enhance the flavor of soups or flip soy anoint with boodle cubes and garlic to make homemade croutons .
Dressings and dips: Whisk soy oil with raspberries and balsamic vinegar for an easy dressing or infuse soy anoint with herb and garlic to create a bread dip oil .
Appetizers: Fry soy petroleum with thinly sliced root vegetables for crisp homemade chips or blend with garlic, lemon and cooked edamame for a writhe on traditional hummus .
Entrees: Whisk soy oil with fresh herb for an easily marinade for kernel or bean curd. besides, try brushing on skewer vegetables before grilling to enhance flavor and texture .
Baked goods and desserts: Substitute soy petroleum for solid fat in agile bread, patty and muffin recipes .
I hope this post helps you to understand soybean oil a little better. Please drop a question below if you have any!
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Hi, I’m  Tawnie!

Welcome to my bantam “ korner ” on the Internet ! I am a Registered Dietitian Nutritionist who loves cookies a much as kale. ( OK, possibly I like cookies a little bit more but shh, don ’ thymine tell anyone ). I am so beaming you ’ re hera ! Follow along for harass exempt, naturalistic and approachable recipes .

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