Healthy eating is a tricky task; healthy cooking is even trickier. Even when we think we are already making smart choices, there’s always a new diet trend or a new health claim to explore. Staying informed can seem exhausting, but it is still the key to living a full, healthy life. Thanks to our friends from Hispanic Kitchen, we can learn more about cooking oil—or more specifically, soybean oil.
Soybean oil is a type of vegetable oil extracted from whole soybeans, which are grown in 29 states by more than 550,000 U.S. soybean farmers. Soybean oil is one of the most versatile ingredients in your pantry—in fact, it accounts for approximately 57 percent of all vegetable oil used in homes! Due to this versatility, you can find soybean oil in everything from margarine to mayonnaise.
Like every other food we consume, it’s all about building good habits and consuming in moderation. Here’s the bottom line: soybean oil is a health-smart ingredient that can easily be incorporated into your daily diet.
Here are four reasons soybean oil can give your diet an extra dose of nutrient-goodness.
Keeps flavor in your food
What’s the point of healthy eating if it tastes gross? Soybean oil has a very mild, neutral flavor, and can be used in a variety of dishes and recipes without competing with the other flavors in the dish. Soybean oil can be used in everything from salad dressings to marinades to baked goods, and is often used commercially in shortening, bread products, non-dairy creamers and more. Next time you’re looking to make a stir-fry, piecrust or spinach dip, reach for the soybean oil.
Not sure where to find soybean oil? Check the ingredients label on the vegetable oil in your pantry—chances are, it’s actually 100 percent soybean oil!
Relatively Low in Saturated Fat
Soybean oil is relatively low in the bad fats like trans fat and saturated fat. Soybean oil contains 0 grams of trans fat and just 2 grams of saturated fat per serving.2 Soybean oil is also high in the good fats like unsaturated fats, which, when used to replace saturated fats, may lower cholesterol.3 A serving of soybean oil contains 3 grams of monounsaturated fat and 8 grams of polyunsaturated fat.
Reduces Blood Pressure and Prevents Heart Disease
Soybean oil contains omega-3 fatty acids, which can help reduce blood pressure and may prevent heart disease.4
Contains Vitamins and Nutrients
Soybean oil is the principal commercial source of vitamin E, which prevents cell damage that may lead to diseases like cancer and heart disease.
With all of these attributes in mind, it’s clear why U.S.-grown soybean oil is a smart pick—and why you can feel confident using it as a health-smart cooking option!
To learn more, visit SoyConnection.com/i-am-for-soy.
- U.S. Department of Agriculture, Economic Research Service: 2015 ERS Oilseed Yearbook
- USDA National Nutrient Database for Standard Reference
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th edition, Washington, DC: U.S. Government Printing Office, December 2010, Dietary Guidelines
- PM Kris-Etherton, Denise Shaffer Taylor, et al. “Polyunsaturated fatty acids in the food chain in the United States.” Am J Clin Nutr. 2000 Jan; 71(1) 1: 179S-188S