Cooking has developed into an art over the last century and it is so much more than just feeding yourself. Today, more and more people are interested in both the art of cooking but also in health and so this naturally has a great impact on the way we cook but also the ingredients we use.
An ingredient that plays a central role in almost every dish is cooking oil. There are a large number of different cooking oils to choose from on the market, each with its own flavors and characteristics. One oil that is becoming increasingly popular due to its versatility and health benefits is soybean oil.
Soybean oil has been used for quite some time in cooking but it has gotten an upswing in popularity in the last decades and years due to a growing interest in better, more qualitative, and healthy alternatives.
This oil is appreciated for its neutral flavor and high smoke point which makes it very versatile for cooking. However, it is particularly in the last couple of years that soybean oil has gotten renewed attention due to its health benefits over other cooking oils, in particular in related to its role in promoting heart health. As awareness of healthy eating grows, more people are turning to soybean oil as a cholesterol-free alternative to traditional cooking oils.
In this article, we will take a closer look at the soybean oil, using it in cooking, and its many health benefits.
Health Benefits of Soybean Oil
Whilst there are plenty of cooking oils to choose from, we all know that many of them are not good for us. Still, cooking oil plays an important role in cooking which is why you want to choose the best option.
Soybean oil has an impressive nutritional profile that makes it a particularly attractive choice for those looking for a healthier option. Soybean oil is rich in essential fatty acids and contains significant amounts of omega-3, omega-6, and omega-9 fatty acids. These fatty acids are important for a number of different body functions such as supporting cardiovascular health, brain function, and inflammation regulation.
Another great benefit is that soybean oil is cholesterol-free and low in saturated fats which makes it a healthy option for the heart, especially for those looking to maintain optimal cholesterol levels and reduce the risk of heart disease. In addition, its zero trans fat content further highlights its status as a healthy cooking oil choice.
Last but not least, soybean oil has lots of Vitamin E which is a health antioxidant that helps protect cells from damage caused by free radicals. This antioxidant supports overall health but also contributes to healthy skin, hair, and nails. Worth noting is that there are many different kinds of soybean oils on the market so you want to do your research and choose the best soybean oil with the best health benefits and characteristics.
Cardiovascular Health Benefits
Many studies have been carried out that highlight the cardiovascular health benefits associated with consuming soybean oil. The omega-3 and omega-6 fatty acids found in soybean oil play important roles in reducing inflammation and improving blood lipid profiles. Lowering levels of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol, soybean oil can help maintain healthy blood cholesterol levels which thereby reduces the risk of heart disease.
Furthermore, soybean oil has polyunsaturated fats which contributes to its cardioprotective effects which also help heart health and overall well-being.
With all of this said, making soybean oil a part of a balanced diet has actually been linked to a reduced risk of coronary artery disease and other cardiovascular conditions. But as with everything, this assumes you don’t increase your overall intake of oils and fat, and consume it in moderation.
Using Soybean Oil in Cooking
When it comes to cooking, one of the key benefits of soybean oil is its versatility.
Soybean oil has a high smoke point and neutral flavor which makes it suitable for a wide range of cooking purposes, dishes, and methods. Whether you’re frying, sautéing, or baking, soybean oil can handle the heat without adding any unwanted flavors to your dishes.
Soybean oil is also suitable for frying thanks to its high smoke point. This means it can withstand the intense heat required to achieve crispy and golden-brown results without burning or smoking excessively.
Moreover, soybean oil is also suitable for sautéing thanks to its neutral flavor which puts all the focus on the flavors of the ingredients. It can be used for everything from stir-frying vegetables, searing meats, or sautéing aromatics for a sauce or soup.
Soybean oil is also great for baking. Thanks to its light texture and mild flavor, it is suitable for most baking purposes such as cakes and cookies as well as bread and pastries.
Something worth noting is that you want to preheat the oil before you add your ingredients. This is to ensure even cooking and optimal flavor absorption. Another thing to be mindful of is using the appropriate amount of oil for your recipe. Regardless of the oil you use, you want to avoid excess grease for the best results.
Recipe Inspiration
Now that we have a better understanding of soybean oil, its characteristics, and its versatility, it’s time to look at ways you can incorporate it into your cooking. The good news is that there are countless ways to incorporate soybean oil into your favorite recipes.
This is our best cooking recipe with soybean oil: One idea for a simple yet satisfying meal is to use soybean oil to sauté a medley of fresh vegetables and protein for a flavorful stir-fry. Make the dish with soybean oil and pair it with either noodles or rice for a complete and nutritious meal that can be completed in minutes.
If you want something more indulgent, why not fry some crispy chicken tenders or fish fillets? As discussed earlier, soybean oil is great for frying thanks to its high smoke point. Start by coating them in seasoned breadcrumbs or batter before frying them in soybean oil until they are golden and crunchy on the outside and tender and juicy on the inside.
Lastly, if you’re looking for something more sweet, soybean oil can be used to make delicious recipes such as chocolate cake, flaky pie crusts, or chewy cookies. Thanks to its light and delicate flavor, it allows the flavor of the other ingredients to shine.
