Soy oil is a versatile ingredient with a variety of uses, from cooking to skincare.

It has a light flavor and can be used in a range of recipes, from salads to stir–fries.

It also has numerous health benefits, including reducing inflammation and providing essential fatty acids.

In this blog post, we’ll explore the numerous benefits of soy oil, why it’s so popular, how to buy the best soy oil and how to use it in your cooking.

Soy oil is the most popular vegetable oil in the United States thanks to its rich nutritional composition.

Soybeans: historical overview

The first cultivation of soybeans dates back more than 9000 years ago even though no archaeological proof has been found.

People believe that the first soybean crops originated in Manchuria, nowadays Northeast China.

They are one of the five sacred grains essential for the survival of the Chinese civilization alongside barley, wheat, milo (sorghum), and rice.

In 1500 B.C., soybeans cultivation spread across Asia and many food preparations originated including (soy sauce, tempeh, miso, tofu, and soy oil).

Several centuries after, in 1690, the German botanist Engelvert Kempferl brought back soybeans to Europe.

At the end of the 18^th century, North Americans (Georgia) started cultivating soybeans for the first time.

Since then soybeans have been a big part of American agriculture surpassing cotton thanks to their high oil content.

Nonetheless, it was not until the 1950s that soybean cultivation become a huge industry for the production of animal feed and oil.

The United States has become the largest producer of soybeans and even exports soybeans to China.

In recent years, the world is experiencing a high demand for soybeans because of its use in the production of biofuels.

Soy oil definition and types:

What is soybean oil?

Soy oil is one of the most popular vegetable oils worldwide and the number one vegetable oil in the American cuisine.

As the name suggests, this oil comes from soybeans which are among the most cultivated legumes.

Originally from East Asia, soybeans oil is used in many Asian dishes including Curry, Masala, and Tofu.

With modern-day production, we can find this oil in many different concentrations, and it can be mixed, refined, and hydrogenated.

The good thing about this oil is the fact that it is much healthier than other vegetable oils thanks to its rich fatty acids content.

This is because, soybean oil contains many phytosterols, minerals, and vitamins which are responsible for many health benefits.

Types of soy oil:

Just like most other vegetable oils, there are 4 types of soy oil deodorized, hydrogenated and refined.

The first type of soy oil is the organic virgin type which is the one with the most nutrients and health benefits.

However, virgin soybean oil does not support high cooking temperatures and is better used coldly.

The refined type is common for cooking since it can resist high temperatures which makes it perfect for frying and deep frying.

Deodorized soy oil is a second process made after the refining process in order to further remove any remaining odor.

As for the hydrogenated type, it is a virgin soybean oil with added hydrogen atoms and trans fats.

These atoms transform most of the unsaturated fatty acids of soy oil into saturated fats which prevents rancidity and increases shelf life.

Regardless of which type of soy oil you’re buying, you can learn about the quality of the oil by the type and amount of fatty acids in it.

A good soy oil should contain at least 50% omega-6 fatty acids with little to no saturated fats.

Soy oil nutritional values and health benefits:

Nutritional values:

Organic soy oil contains vitamins, phytosterols as well as many essential fatty acids:

• Vitamin K.
• Vitamin E.
• Polyunsaturated fatty acids: 51% Omega 6 (linoleic acid) and 8% Omega 3 (alpha-linoleic acid).
• Monounsaturated fatty acids: 23% Omega 9 (oleic acid).
• Phytosterols and antioxidants.

Here are the health benefits linked to non-GMO organic soy oil:

Health benefits:

Rich in fatty acids:

A serving of soy oil is about 1.5 tbsps (21g) and it offers more than 16% and 55% of daily needs in omega-3 and omega 6 respectively.

These fatty acids are essential for many body functions including fetal development, heart function, brain function…

Taking enough omega-3 and omega-6 fatty acids regularly will reduce inflammation and oxidative stress.

These factors are known to be the source of many diseases including diabetes, cancer, and heart disease.

Even though studies show that soy oil is not a good source of EPA and DHA, it is a very good source of omega-6 fatty acids.

Now the thing is, to get the benefits of these fatty acids we need to consume them in a specific ratio.

Either we consume the same amount of omega 6 and omega 3, or we consume a maximum 2 times the amount of omega 6 compared to omega 3.

With the fatty acids composition of soy oil, it offers more than 3 times more omega 6 than omega 3 fatty acids.

For this reason, the best way to consume this oil is to combine it with omega-3-rich foods like Flaxseeds, Walnuts, and Salmons …

By doing that, you ensure that our bodies get enough omega 3 and omega 6 in a healthy ratio to promote health and prevent chronic diseases.

Maintains bone health:

Soy oil offers more than 30% of the daily need in vitamin K per just one serving of 1.5 tbsp. (21g).

This vitamin can regulate bone metabolism, prevent blood clotting and reduce the risk of fractures.

In fact, many studies on vitamin K show how important it is for the synthesis of osteocalcin, an amino acid essential to maintain bone mass.

Furthermore, other studies prove that a diet rich in polyunsaturated fatty acids like the ones in soy oil can prevent bone density loss.

Good for the heart:

Soy oil, like any other vegetable oil, contains mainly fats with the majority of those fats being polyunsaturated fatty acids.

These fatty acids are known to be healthy for the heart thanks to their potential to reduce bad cholesterol and LDL.

Studies confirm that with a lower amount of bad cholesterol, there are lower risks of strokes and coronary death.

By consuming a combination of soy oil and other omega-3-rich vegetable oils like peanut oil or sesame oil, we can reduce the risk of heart disease.

Promotes healthier skin:

This isn’t new to most people, since soy oil appears on many cosmetic products including gels, lotions, skin care serums…

There are many reasons for that, as many studies show that soybeans oil can helps the skin retain moisture and protect it from UV radiation.

In fact, applying virgin and organic soy oil on the skin helps prevent inflammation and calms down rashes.

With more than 10% of the daily need in vitamin E per 1 tbsp of soy oil, consuming it or applying it on the skin can be very beneficial.

In fact, studies have shown that vitamin E can even treat skin conditions such as acne and skin irritation.

Using soy oil:

There is no extra science behind the use of soy oil, you can simply use it as an alternative to sunflower or canola oils.

However, thanks to its many beneficial nutrients you can also use soybeans oil as a natural moisturizer for your skin.

Also, you can combine soybean oil with other essential oils and use it as a mask for your hair.

You can use soy oil in many different ways:

In cosmetics:

Thanks to its hydrating effect, virgin soy oil can soften the skin and treat uneven skin and stretch marks.

Also, thanks to its content of vitamin E and phytosterols, applying it on the skin can calm down rash and inflammations like eczema, acne…

The moisturizing effect of soy oil can also be beneficial for the hair to make it softer, shinier, and less vulnerable to breakage.

Some people even use soybeans oil to massage the penis as they believe it will enlarge it.

Even though no science can back such assumptions, using soy oil on such sensitive tissues confirms its safety to use on any part of the body.

In the kitchen:

Soybeans oil has a neutral mild flavor that blends perfectly into any recipe.

For instance, it can be part of a simple and delicious salad dressing alongside vinegar and a pinch of ground pepper and salt.

When it comes to refined soy oil, has a high smoke point which makes it suitable for high-temperature cooking like frying and roasting.

Generally, you can use soybeans oil in all kinds of preparation including, sauces, stir-fries, cakes, bread.

Soy oil for fuel production:

With the recent climate issues the world has been facing for the last few years, we need sustainable alternatives.

Since fossil fuels are responsible for more than 75% of the greenhouse effect worldwide, the future lies with alternative fuels.

For this reason, many countries count on soy oil for the production of sustainable biodiesel.

In fact, soybean oil accounts for more than 50% of the feedstock used in the production of biofuels in the USA.

Also, many transport sectors today are using a mix of biofuel with diesel/gasoline or pure biofuel in adapted engines.

According to studies, soy oil can produce a carbon-free biofuel which helps reduce air pollution.

This may seem new to some people, but the usage of soybean oil to produce biofuels is in fact a reality all over the world.

In 2020, the soy oil for biofuels industry had a 20% growth globally and expects further growth in the future.

Precautions before you consume soybeans oil:

Since soy oil is the result of an extraction process, it is not only beneficial but also generally safe to use.

Nonetheless, some soy oils go through harmful production processes which devaluate the oil and even make it harmful in some cases.

Also, a certain group of people should also avoid consuming organic virgin soy oil because it can:

• Interact with certain medicines including drugs for osteoporosis, cancer treatment, and blood pressure.
• Can cause harmful complications during pregnancy.
• Stimulate an allergic reaction since it contains allergens such as vicilin and legumin, proteins found in lentils, peas …

Because of these factors, you should consult a doctor in case of previous allergies, during pregnancy, or taking medications.

In addition, you should also be aware of:

Inappropriate storage:

Soy oil can easily oxidize especially if you expose it to the air therefore you should store it in an airtight container and seal it well.

If it makes long contact with the air, the oil will develop a darker color and will have an unpleasant smell and flavor.

Also, if any foreign substance (fur, small insects, dust…) is found within the oil, you should get rid of it.

Overcooking:

We should not cook with the same soybean oil many times nor bring the oil to a high temperature for a long time.

This is the same for most vegetable oil, when we heat it repeatedly the fatty acids could become trans fatty acids.

Under extensive and repeated heat, soy oil can produce aldehydes, ketones, and PAHs (Polycyclic Aromatic Hydrocarbons).

These compounds can lead to poisoning, and kidney damage and can cause difficulties in the breathing process

Buying soybeans oil:

The most common type of soybeans oil in the market is the refined type even though it doesn’t have many benefits.

What makes refined soy oil very popular is the fact that it has a high smoking point which makes it perfect for cooking.

You can also find hydrogenated soy oil, which has been manipulated chemically to extend the life shelf.

However, these oils are rich in trans fats which increase cholesterol levels and lead to heart disease and other health issues.

In addition, check the labels to check if the product is pure because it can be a mix of different vegetable oils.

These are all words used to describe a good quality soybeans oil:

• Organic.
• Non-GMO.
• Non-hydrogenated.
• Cold-pressed.

Even though the price may seem substantially higher than other types of soy oil, the quality is not even comparable.

Finally, the most health benefits you can get from soy oil are found in the virgin type which contains no additives.

Storing soybeans oil:

In order to store vegetable oils in general, you need to remember four rules: good sealing, no light, no temperature, and no moisture.

Also, make sure the oil is away from oxygen, water, and metals (no metal lid preferably) because these are oxidation factors.

When you open up a bottle of soy oil, keep it in the fridge, limit air exposure and make sure you use it within 3 months.

The best container to store virgin soybeans oil is dark glass, it will provide more protection from light and moisture.

In addition, you should never mix old and new soy oils as that can speed up the oxidation process.