Soybean oil is one of the most widely used vegetable oils in the world, praised for its versatility in cooking and its nutritional benefits. Extracted from the seeds of the soybean plant, this oil has become a kitchen essential and is often found in products like mayonnaise, salad dressings, frozen meals, margarine, and more.
While soybean oil is known for promoting heart, bone, skin, and hair health, it’s also important to be aware of its potential downsides, especially when consumed in excess.
Let’s take a closer look at the top 7 health benefits and 4 potential risks of soybean oil.
✅ 7 Health Benefits of Soybean Oil
1. Maintains Cholesterol Levels
Soybean oil contains a healthy balance of fatty acids, including omega-3 and omega-6 fats, which help lower bad cholesterol (LDL) levels and reduce the risk of heart disease. It also contains beta-sitosterol, a plant sterol that reduces cholesterol absorption in the intestines.
2. Strengthens the Immune System
Rich in omega-3 fatty acids, soybean oil supports the immune system and helps your body defend itself against infections and inflammation-related disorders.
3. Improves Skin Health
This oil is high in vitamin E, a powerful antioxidant that:
Reduces acne scars
Minimizes sunburn damage
Enhances skin cell regeneration
Protects the skin against premature aging and environmental damage
4. Supports Bone Health
With vitamin K and isoflavonoids (phytoestrogens), this oil promotes bone density and strength. It is especially beneficial for postmenopausal women, helping to reduce the risk of fractures and bone loss due to its estrogen-like effects.
5. Promotes Hair Growth
Thanks to its vitamin E and omega-3 content, soybean oil helps nourish hair, reduce hair fall, and support healthy scalp function. It also improves blood circulation to the scalp, promoting natural hair growth.
6. Offers Antioxidant Protection
This oil helps fight oxidative stress by neutralizing free radicals, which are linked to:
Aging
Cancer
Heart diseases
Cognitive issues
7. Reduces Signs of Premature Aging
The omega-3 and omega-6 fatty acids in soybean oil aid in collagen rebuilding, improve skin elasticity, and reduce fine lines and wrinkles. Studies also suggest that soybean isoflavones reduce early aging signs in postmenopausal women.
🥄 Nutritional Values of Soybean Oil (Per 1 Tbsp / 13.6g)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Total fat | 13.6 g |
| Saturated fat | 2.12 g |
| Monounsaturated fat | 3.1 g |
| Polyunsaturated fat | 7.85 g |
| Vitamin E | 1.11 mg |
| Vitamin K | 25 mcg |
| Iron | 0.007 mg |
| Zinc | 0.001 mg |
🍳 How to Use Soybean Oil
Cooking: Ideal for frying, baking, sautéing, and roasting due to its high smoke point (~450°F / 230°C).
Salad dressing: Combines well with vinegar and herbs due to its neutral flavor.
Skincare: Used as a natural moisturizer and carrier oil in cosmetics.
Haircare: Can be applied topically to improve hair texture and growth.
⚠️ 4 Potential Downsides of Soybean Oil
Despite its benefits, excessive consumption of this oil can pose risks:
1. May Increase Risk of Diabetes
Animal studies show that a diet high in soybean oil may cause:
Insulin resistance
Obesity
Elevated blood sugar levels These are key risk factors for Type 2 diabetes.
2. Linked to Liver Disease
High intake of this oil may contribute to non-alcoholic fatty liver disease (NAFLD). Studies on mice showed that diets rich in this oil caused fatty liver and metabolic disturbances.
3. Contributes to Heart Disease
Although heart-healthy in moderation, excessive soybean oil intake can:
Promote lipid peroxidation during high-heat cooking
Raise inflammation due to high omega-6 content
Lower HDL (good) cholesterol
Contain trans fats when partially hydrogenated, increasing heart disease risk
4. May Weaken Immunity
Some studies suggest soybean oil may impair immune cell function and raise the risk of infection when consumed in large quantities.
🧠 Final Thoughts
This oil is a nutrient-rich cooking oil with several health advantages — from improving skin and heart health to supporting bones and immunity. However, like most processed oils, moderation is key.
To stay healthy:
Rotate oils (mustard, coconut, olive, etc.)
Balance your omega-6 to omega-3 intake
Avoid deep-frying with polyunsaturated oils too often