It is well-known that cooking oils are integral to diet and cooking. Our Indian dishes are prepared using various ways of cooking, such as deep frying, shallow frying, seasoning, tadka, and others to improve flavour. During this, the oil is also subjected to a range of temperatures.
There’s always this question: which oil will work best for your cooking? The selection of oils has a growing number of choices. Therefore, people continue to be confused about their uses and advantages. However, when it comes to health, using the best quality soybean oil is the ideal option.
Want to know how to choose the best quality soybean oil? Keep scrolling!
Table Of Contents
- Production Of Soybean Cooking Oil
- Nutritional Facts About Soybean Cooking Oil
- Benefits Of Using Best Quality Soybean Oil
- Steps To Choose The Best Quality Soybean Oil For Your Kitchen
Production Of Soybean Cooking Oil
Soybean oil is a vegetable oil made using the soybean plant’s seeds. The soybeans are cracked, the moisture content is adjusted, heated to between 60 and 88 °C, rolled into flakes, and solvent-extracted with hexanes to create soybean oil.
Following refinement, the oil is used for various purposes and is occasionally hydrogenated. Both liquid and partially hydrogenated soybean oils are marketed as “vegetable oils” and are used as ingredients in a broad range of processed foods.
Around 62 million tonnes (56 million metric tonnes) of soybean oil was produced globally between 2018 and 2019, making it one of the most widely used cooking oils.
Related Blog: How India can become “ATMANIRBHAR” in the edible oil production?
Nutritional Facts About Soybean Cooking Oil
Soybean oil contains a minimal amount of fatty carboxylic acids. Esters are present instead. The terms “fatty acids” and “acid” here apply to esters rather than carboxylic acids.
Soybean Cooking Oil Composition (per 100g)
- Polyunsaturated fat- 58 g
- Monounsaturated fat- 23 g
- Saturated fat- 16 g
The polyunsaturates alpha-linolenic acid (C-18:3), 7–10%, linoleic acid (C-18:2), 51%; and the monounsaturated oleic acid (C-18:1), 23%, are the primary unsaturated fatty acids in soybean oil lipids. It also includes the saturated fatty acids 4% and 10% of stearic acid (C-18:0) and palmitic acid (C-16:0).
Benefits Of Using Best Quality Soybean Oil
Soybean oil is highly recommended as a source of calories and essential fatty acids. Here are some potential benefits of using the best quality soybean oil for your kitchen.
- High Smoke Point
The oil’s smoke point is the temperature at which fats oxidise and degrade. Consequently, dangerous, disease-causing substances known as free radicals are created at lower levels leading to oxidative stress (an imbalance between the creation and accumulation of reactive oxygen species in cells and tissues) in the body.
The smoke point of soybean oil is around 450°F (230°C). For comparison, canola oil has a smoke point of 428–450°F (220–230°C). In contrast, unprocessed extra-virgin olive oil has a smoke point of approximately 375°F (191°C).
This enables soybean oil to endure high temperatures without degrading, making it a good choice for high-heat cooking techniques like roasting, baking, frying, and sautéing.
- Rich In Heart-Healthy Fat
Polyunsaturated fatty acids, a heart-healthy fat (oil) with several advantages, comprise most of the fat in soybean oil.
Studies suggest substituting polyunsaturated fats for saturated fats reduces your risk of developing heart disease.
One extensive analysis of eight studies found that participants had a 10% lower chance of heart disease when they switched 5% of their daily calories from saturated to polyunsaturated fat.
- Supports Bone Health
Approximately 20% of the Daily Value (DV) for vitamin K is provided by just one spoonful (15 mL) of soybean oil or 25 mcg.
Although vitamin K is most famous for its impact on blood clotting, it also functions critically in controlling bone metabolism.
According to research, vitamin K is required to synthesise several proteins, including osteocalcin, essential for preserving bone mass.
- Contains Omega-3 Fatty Acids
Each serving of soybean oil includes a significant amount of omega-3 fatty acids. They are important for heart health, foetal growth, brain function, and immunity. In addition, they have been associated with many positive health outcomes.
Increasing your consumption of omega-3 fatty acids can also aid in reducing inflammation, which is believed to cause chronic diseases such as diabetes, cancer, and heart disease.
- Improves Skin Health
There’s a solid reason soybean oil frequently appears on skin care serums, gels, and lotions ingredient lists.
Vitamin E, an anti-inflammatory food supporting skin health, is also abundant in soybean oil. According to studies, vitamin E may help prevent skin damage and cure conditions like acne and atopic dermatitis.
Related Blog: Soybean Oil Benefits For Skin And Hair
Steps To Choose The Best Quality Soybean Oil For Your Kitchen
Soybean is affordable, versatile, and has a neutral flavour, making them an excellent choice for various dishes. However, not all soybean oils are produced with equal quality. Let’s explore how to choose the best quality soybean oil for your kitchen.
- Look For Non-GMO And Organic Certification
When selecting soybean oil, it is essential to check if it is Non-GMO and organic certified. Non-GMO certification ensures that the oil is made from soybeans that have not been genetically altered.
Organic certification indicates that the soybeans used to make the oil were grown without synthetic pesticides, fertilisers, or other harmful chemicals. Non-GMO and organic certification guarantee that the soybean oil you choose is free from harmful substances, making it healthier.
- Choose Refined Soybean Oil
Refined soybean oil is the most commonly used in cooking. It is processed to remove impurities, which improves its quality and shelf life. In addition, refined soybean oil has a high smoke point, making it suitable for high-temperature cooking methods such as frying and sautéing.
It is also neutral in flavour, making it an ideal choice for dishes without the oil overpowering the other ingredients.
- Check For Trans-Fat Content
Trans fats are unhealthy fats that increase the risk of heart disease and other health problems. When selecting soybean oil, look for a label that states that it contains zero trans fats. Avoid soybean oils with partially hydrogenated oils listed as an ingredient, as they contain trans fats.
- Consider The Packaging
Soybean oil should be packaged in a dark glass bottle or a metal container to protect it from light and air. Exposure to light and air can cause the oil to become rancid, reducing its quality and nutritional value.
Choose soybean oil packaged in a dark glass bottle or a well-sealed metal container to keep it fresh for longer.
- Check The Expiration Date
Soybean oil, like other cooking oils, has a limited shelf life. Before purchasing soybean oil, check the expiration date to ensure it is fresh. Using expired soybean oil can harm your health and cause food to have an unpleasant taste and odour.
The Final Say
Choosing the best quality soybean oil is crucial for your health and the taste of dishes. Soybean oil provides multiple health benefits. You can follow the above-mentioned steps to ensure you select the best quality soybean oil for your kitchen.