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Is Soybean Oil Gluten Free? The Truth About Gluten & Soybean Oil In 2024
Updated on
- Written by Mitchelle Morgan, Health Writer
Medically reviewed by
Chelsea Rae Bourgeois, MS, RDN, LD
Soybeans[1] are an important source of fiber, protein, omega-3 fatty acids, potassium, and antioxidants. They are versatile legumes that match numerous meal plates in many cultures, including Asian and European cultures.
Soybeans are the primary ingredient of many soup, stew, and treat recipes, but that’s not all. They are also sourced for soy milk, soy flour, and soybean oil, which you can use for daily cooking.
You can use soybean oil for cooking and frying to create a truly vegan meal experience, but can celiac patients use it? Is soybean oil gluten-free?
This in-depth article will discuss the gluten content of soybean oil and how it may affect anyone following a gluten-free diet plan. Understanding the subtleties of soybean oil is essential if you have gluten sensitivity or are trying to live a gluten-free lifestyle.
Is Soybean Oil Gluten Free?
Yes, soybean oil is gluten-free. The oil is sourced from soybeans, and the refining process typically eliminates any gluten protein. Similarly, soy milk and soy flour are also typically gluten-free.
However, if you have celiac disease or severe gluten sensitivity, choose oils and other soy products that are labeled gluten-free. This helps you avoid any potential cross-contamination during processing. Always read labels and consult with your healthcare provider if you have concerns.
Does Soybean Oil Contain Gluten?
No, soybean oil does not contain[2] gluten.
Soy and its organic by-products are naturally gluten-free. Soybean oil is, therefore, gluten-free. The extraction process[3] also helps keep the oil gluten-free.
The soybeans are cleaned, cracked, heated, rolled into flakes, and solvent-extracted using hexanes to get the oil. After extraction, purification, and packaging follow.
Can Gluten Cross Contact Happen With Soybean Oil?
Yes, gluten cross-contact can happen with soybean oil through cross-contamination. These concerns typically arise during the packaging part of the process.
Cross-contamination can occur if the oil is processed in the same facilities that handle gluten grains and other gluten products. The oil can also get contaminated if handled or transported in vessels with gluten residue.
What Is Soybean Oil?
Soybean oil is sourced from soybeans harvested from the soy plant. This plant-based oil is a widely used vegetable oil with multiple culinary possibilities.
Nutritionally, soybean oil is rich in polyunsaturated fats, including omega-3[4] fatty acids, making it a heart-healthy cooking fat. Soybean oil also contains polyphenolic and antioxidant compounds.[5] These compounds aid in reducing oxidative stress to minimize the development of cancer, inflammation, and other health conditions.
Soybean oil also has zero cholesterol and is low in saturated fats. This qualifies it as a viable oil for weight loss cooking. If weight management is your goal, you can have your meal delivery services make your meals with it.
With its mild flavor and neutral aroma, you can use soybean oil in cooking, baking, and salad dressings. This oil also has quite a high smoke point making it suitable for frying and high-temperature cooking.
A balanced diet with soybean oil can add essential nutrients and enhance overall health.
Soybean Oil Usage
Soybean oil is one of the most beloved vegetable oils. It provides amazing culinary diversity as well as competitive dietary nutrition. Thanks to its neutral flavor and high smoke point, it can be a healthier option for various culinary techniques, from sautéing to frying food.
The varied uses of soybean oil are as follows:
Frying And Cooking
Since soybean oil can maintain its consistency even at high temperatures, it is perfect for pan- and deep-frying. Because of its heat resistance, the oil’s structure doesn’t break down, maintaining the food’s high quality.
Baking And Food Preparation
Soybean oil’s mild taste and texture enhance the consistency of baked goods like muffins, cakes, and cookies. Its emulsifying properties[6] make it an excellent baking agent.
Emulsifying agents allow the proper mixing of water-based and oil-based ingredients. This improves texture, moisture distribution, and overall consistency in baked goods. Soybean oil helps stabilizes mixtures, preventing ingredient separation, resulting in softer, more uniform products with a desirable mouthfeel. For this reason, you may find it in many pre-packaged baked goods.
Salad Dressings And Marinades
Many chefs and cooks use soybean oil as a base for tasty salad dressings and marinades because of its bland flavor. This mild flavor palate lets other ingredients stand out, and its liquid viscosity makes mixing easy.
Processed Foods Products
If you look at the packaging of some processed foods, you may find soybean oil as an ingredient. This is because soybean oil is highly stable and offers better shelf-life extension properties. You can find it in items like snacks, mayonnaise, and margarine.
Note:
While soybean oil is gluten-free, you must remain vigilant about gluten cross-contamination if you have gluten sensitivities. Choose oils, flours, and milk labeled gluten-free to ensure safety. Remember, moderation is vital, as oils are calorie-dense.
Consulting a registered dietitian can help you incorporate soybean oil safely into a balanced diet.
Other Vegetable Oils That Are Good For Gluten Intolerance
If you have any type of gluten intolerance, a range of alternative gluten-free vegetable oils may provide excellent nutrition and taste. Here are some alternatives you can cook, bake, and fry with:
- Olive Oil: Praised for its heart-healthy, antioxidant, and anti-inflammatory[7] properties, extra virgin olive oil is a staple in Mediterranean cuisine. Millions drizzle it over salads or use it for low-heat cooking.
- Avocado Oil: Similar to soybean oil, extra virgin avocado oil has a high smoke point and a mild taste. You may use it for high-temperature frying, and it is rich in monounsaturated fats that also support heart health.[8]
- Coconut Oil: Despite its 92% saturated fat content,[9] virgin coconut oil can be an excellent option for baking and cooking at lower temperatures. This may be a great oil to use for your weight gain meals.
- Flaxseed Oil: This seed oil is a rich source of cardiovascular-protective omega-3 fatty acids[10] and adds a naturally nutty flavor to dishes. Use it in dressings and dips, but avoid heating it too high to preserve its nutritional value.
- Walnut Oil: Walnut oil is known for its delicate flavor and is ideal for salad dressings and as a finishing touch on dishes. Walnut[11] oil possesses anti-inflammatory, antioxidant, anti-tumor, and neuroprotective properties.
- Canola Oil: Canola oil has a mild taste and many uses. It works well for cooking, baking, and frying and may even help improve insulin sensitivity.[12]
When purchasing any of the above vegetable oils, the same rule applies. The rule is to prioritize certified gluten-free products to reduce the possibility of cross-contamination. Do the same when seeking gluten-free protein powders, multivitamins, or other supplements.
Conclusion
Extensive research indicates that pure soybean oil is, indeed, gluten-free. Its production process involves refinement and purification that does not introduce gluten protein in trace amounts. This makes it a safe oil if you’re trying to avoid gluten. Therefore, you can cook, bake, and fry with soybean oil guilt-free if you have celiac disease or gluten allergies.
Exercise caution if you have severe allergies because cross-contamination may occur during handling or packaging. You can avert such risks by reading labels, choosing trusted brands, and looking for certified gluten-free soy products. Do this for every product you buy, even a fat burner.
Being fully aware of the specifics of gluten and its exclusion from soybean oil allows you to make wise dietary decisions.
Frequently Asked Questions
Yes, soybeans inherently lack gluten. If you have celiac disease or gluten allergies, you can safely use it to cook or fry food.
Traditional soy sauce often contains wheat and is not gluten-free. However, gluten-free soy sauce made with tamari or other ingredients is available.
Like pure soybean oil, hydrogenated soybean oil is gluten-free. Because gluten is not added during the hydrogenation process, it is typically safe for people with gluten sensitivities.
Generally, soybean oil is healthy if consumed in moderation. While it’s a good source of unsaturated fats, excessive intake might contribute to health issues like inflammation. Balance is critical to optimal health.
+ 12 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171426/nutrients
- Henrique Gasparetto, Fernanda de Castilhos and Paula, N. (2022). Recent advances in green soybean oil extraction: A review. Journal of Molecular Liquids, [online] 361, pp.119684–119684. doi:https://doi.org/10.1016/j.molliq.2022.119684.
- Rodriguez, D., Lavie, C.J., Elagizi, A. and Milani, R.V. (2022). Update on Omega-3 Polyunsaturated Fatty Acids on Cardiovascular Health. Nutrients, [online] 14(23), pp.5146–5146. doi:https://doi.org/10.3390/nu14235146.
- Rizzo, G. (2020). The Antioxidant Role of Soy and Soy Foods in Human Health. Antioxidants, [online] 9(7), pp.635–635. doi:https://doi.org/10.3390/antiox9070635.
- Deng, L. (2021). Current Progress in the Utilization of Soy-Based Emulsifiers in Food Applications—A Review. Foods, [online] 10(6), pp.1354–1354. doi:https://doi.org/10.3390/foods10061354.
- Meng, X., Zhong, Y., Peng, Y. and Qian, C. (2022). Olive oil consumption and risk of cardiovascular disease and all-cause mortality: A meta-analysis of prospective cohort studies. Frontiers in Nutrition, [online] 9. doi:https://doi.org/10.3389/fnut.2022.1041203.
- Flores, M., Saravia, C., Vergara, C.E., Ávila, F., Valdés, H. and Ortiz-Viedma, J. (2019). Avocado Oil: Characteristics, Properties, and Applications. Molecules, [online] 24(11), pp.2172–2172. doi:https://doi.org/10.3390/molecules24112172.
- Hewlings, S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. Journal of Cardiovascular Development and Disease, [online] 7(4), pp.59–59. doi:https://doi.org/10.3390/jcdd7040059.
- Jiang, W., Liang, J., Xiong, M. and Dong, Y. (2022). Efficacy of flaxseed oil compared with fish oil supplementation in the treatment of coronary heart disease: a retrospective study. Journal of Thoracic Disease, [online] 14(2), pp.396–404. doi:https://doi.org/10.21037/jtd-22-26.
- Song, H., Cong, Z., Wang, C., He, M., Liu, C. and Gao, P. (2022). Research progress on Walnut oil: Bioactive compounds, health benefits, extraction methods, and medicinal uses. Journal of Food Biochemistry, [online] 46(12). doi:https://doi.org/10.1111/jfbc.14504.
- Lin, L., Hanja Allemekinders, Dansby, A., Campbell, L., Durance-Tod, S., Berger, A. and Peter J.H. Jones (2013). Evidence of health benefits of canola oil. Nutrition Reviews, [online] 71(6), pp.370–385. doi:https://doi.org/10.1111/nure.12033.
Written by:
Mitchelle Morgan, Health Writer
Medically reviewed by:
Medically reviewed by:
