Soyabean Oil: Uses, Side Effects, and More
What makes food truly appetising for you? Is it the rich aroma, the visual appeal of a beautifully plated dish, or the flavourful cooking ingredients? Perhaps you would insist that the delicious smell of a meal is a rare find, often because food is prepared using local adultered oils. However, you can revive those nostalgic flavours by simply switching your cooking oil with soyabean oil.
Soyabean oil has been a kitchen staple in India for generations. It is known for its taste and impressive health benefits. Interestingly, it is the 2nd most consumed edible oil in India, accounting for 22% of the country's total edible oil consumption. This figure is expected to grow with the increasing awareness of soya's potential.
But if you are unaware of this signature ingredient in your grandma's mouthwatering recipes, let us help you. In this blog, we will discuss soyabean oil, its production process, uses, side effects and more.
What is Soyabean Oil?
Soyabean oil is a vegetable oil extracted from the seeds of the soybean plant (Glycine Max).
How is Soyabean Oil Produced?
The production process of soyabean oil involves the following steps:
Cleaning: Once the soyabeans are harvested from the field, they are cleaned to remove dirt, stones, and other impurities.
Crushing: The cleaned soyabean oils are crushed to break them into smaller pieces by removing the hulls (outer skin).
Extraction: One of the following methods is used:
Solvent Extraction: In this method, the crushed seeds are mixed with a solvent called hexane. The mixture is heated where the solvent evaporates, leaving behind crude soyabean oil.
Mechanical Extraction: The crushed soyabean seeds are pressed to extract oil organically.
Refining: The crude soya oil contains impurities and other substances. It is cleaned, neutralised, and bleached to produce 100% pure soyabean oil.
Packaging: The refined soyabean oil is then filtered, packed and distributed for consumption.
The Nutritional Profile of Soyabean Oil
Soyabean is composed of the following:
Fatty Acids: Soyabean oil is relatively high in fatty acids, which benefits heart health. It includes:
Polyunsaturated Fats (PUFA): These include Linoleic acid (Omega-6) and Alpha-linoleic acid (Omega-3), which are both essential for heart and skin health and reducing inflammation.
Monosaturated Fats (MUFA): It includes Oleic acid (Omega-9), a non-essential fatty acid that helps reduce bad cholesterol and maintain good cholesterol.
Saturated Fats: A small portion of soyabean oil comprises saturated fats (Palmitic and Stearic acid), which help with energy but can increase bad cholesterol levels.
Vitamins: Soyabean oil contains Vitamin E and Vitamin K, which are potent antioxidants. These vitamins help prevent chronic diseases and support immune function.
Omega-3 Fatty Acids: Soyabean oil helps supply an optimal ratio of omega-3 and omega-6 in our bodies. These fatty acids help in controlling inflammation and maintain a healthy heart-brain nexus.
Phytosterols: Phytosterols are plant-derived compounds that help lower LDL (bad) cholesterol levels in the blood. Eventually, they reduce the chances of heart disease.
Phospholipids: Phospholipids aid in digestion and help with the absorption of dietary fats.
Health Benefits of Soyabean Oil
The following are the health benefits of soyabean oil:
High Smoke Point: Soybean oil has a high smoke point, around 450°F (232°C). The high temperature ensures the food cooks properly whilst retaining its nutritional value.
Heart Health: Soyabean oil's fatty acid composition helps keep cholesterol levels in check and promotes cardiac wellness.
Bone Health: The presence of omega-3 and essential vitamins reduces inflammation, maintains a healthy bone mass and lowers the chances of osteoporosis.
Skin Health: Soyabean oil's vitamins and minerals contribute to healthier skin by maintaining moisture and reducing the signs of ageing.
Brain Health: It reduces the risk of cognitive decline as you age.
Weight Management: Soyabean oil helps in weight management by keeping you satiated for longer when consumed in a balanced diet.
Uses of Soyabean Oil
Soyabean oil is a versatile cooking oil used in various culinary applications. It's ideal for frying, sautéing, marination and baking.
Side Effects of Soyabean Oil
If not consumed in moderation, the potential drawbacks of soyabean oil would be:
Omega-6 Imbalance: Soyabean oil is high in omega-6 fatty acids, which can cause chronic conditions like heart disease or arthritis.
Allergic Reactions: Individuals with soy allergy may experience allergic reactions such as skin rashes, itching or gut issues.
Thyroid: Soy products may affect the health of those with pre-existing thyroid conditions.
Digestive Issues: Some may experience mild digestive issues such as bloating, gas or diarrhoea.
