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The Hidden Dangers of Soybean Oil

If you read the ingredients labels, you’ll have noticed soybean oil is hiding everywhere. Sometimes, you might even see it in a “partially hydrogenated” form, or listed as “may contain canola oil and/ or soybean oil” – as if it’s of no importance what you’re actually consuming. I’ve written before about the problem with soy, but soybean oil is another level.

Soybean oil is high in linoleic acid, as the fatty acid break-down of soybean oil is highly skewed towards PUFA’s (poly-unsaturated fatty acids) – not a healthy ratio and unstable at high heats. On top of this it is commonly genetically modified and highly processed. In other words to be avoided.

soybean oil hiding ingredients vegetable PUFA fat paleo diet canola

The problem is soybean oil is everywhere – and for some reason I’ve noticed it in far more foods in Australia that I did living in the UK. For example, the exact same product, Heinz Salad Cream contains Soybean oil in Australia – and not in the UK version:

Australian Heinz Salad Cream Ingredients:

Soya Bean Oil [Protected with Antioxidant (319)], White Vinegar, Sugar, Egg Yolk, Salt, Mustard, Food Acid (270), Stabiliser (412), Colours (171, 101), Herb Extract.

UK Heinz Salad Cream Ingredients:

Spirit Vinegar, Rapeseed Oil (25%), Water, Sugar, Mustard, Pasteurised Egg Yolks (3%), Modified Cornflour, Salt, Stabilisers – Guar Gum and Xanthan Gum, Colour – Riboflavin.

OK so neither have good ingredients, but it’s interesting how they are so different between the two countries. So different that they’re a completely different product. My salad cream tip? Avoid Heinz and make your own easy paleo mayonnaise.

Where else is Soybean oil hiding?

I’ve also seen it in:

  • Vinaigrettes/ salad dressings
  • Mayonnaise
  • Sauces
  • Hummus
  • Crackers

Some brands such as Paul Newman’s seem to use Soybean oil across almost all of their products.
If you’re committed to a Paleo lifestyle, learning how to spot harmful ingredients is an essential part of protecting your health. Soybean oil in particular is an ingredient to keep an eye out for, as it can be surprisingly sneaky in its appearances.

The rise of soybean oil in Australian products

Soybean oil has become the oil of choice for many manufacturers in Australia, thanks to its low cost and long shelf life. However, unlike natural fats from animals or fruits, soybean oil undergoes extensive processing. It’s often extracted using chemical solvents such as hexane, then refined, bleached, and deodorised — none of which are steps you’d consider remotely natural.

Even worse, much of the soybean oil used in food products is derived from genetically modified soybeans. In Australia, GM labelling is not required if the altered genetic material is no longer detectable in the final product — which means oils are often unlabelled despite their GM origin.

Health impacts of excess linoleic acid

The high concentration of linoleic acid (an omega-6 fatty acid) in soybean oil may cause imbalances in the body. While omega-6 is essential in small amounts, modern diets tend to be disproportionately rich in it, especially when consuming processed foods. This imbalance can contribute to inflammation, oxidative stress, and even chronic conditions like obesity and metabolic syndrome.

In traditional Paleo eating, we aim to mimic the ancestral ratio of omega-3 to omega-6, which is estimated to be close to 1:1. Modern Western diets, however, often have ratios of 20:1 or more — largely due to industrial seed oils like soybean oil.

Misleading labelling and deceptive marketing

One of the most frustrating aspects of avoiding soybean oil is how often it is disguised on labels. You’ll see terms like “vegetable oil,” “blended oils,” or even “natural oil blend,” all of which could mean soybean oil. Sometimes it’s listed as “may contain canola and/or soybean oil,” offering no clarity on what’s actually in the product.

Manufacturers are allowed to get away with these vague descriptions because the law permits grouped labelling for similar ingredients. This might make life easier for the manufacturer, but it leaves consumers completely in the dark.

Homemade alternatives for Paleo peace of mind

One of the best things you can do is take control of your ingredients and make your own staples. Not only do you avoid hidden seed oils, but you also cut out other nasties like preservatives, gums, and thickeners.

Here are a few easy swaps:

  • Mayonnaise: Use free-range eggs, olive oil or macadamia oil, lemon juice, and mustard powder. You can make a fresh batch in under 5 minutes with a stick blender.
  • Salad dressing: Combine extra virgin olive oil with apple cider vinegar, a touch of mustard, herbs, and garlic for a zesty dressing that’s free from seed oils.
  • Hummus-style dip: Try using zucchini or cauliflower in place of chickpeas, and blend with tahini, garlic, olive oil, and lemon juice.

Fast food and takeaway traps

Eating out or grabbing takeaway is often a minefield when it comes to hidden seed oils. From salad dressings to grilled meats and even scrambled eggs, soybean oil is frequently used behind the scenes.

When dining out, don’t be afraid to ask questions:

  • What oil is used for cooking or dressings?
  • Can you have your food prepared in butter, olive oil, or without added fats?

The more people ask, the more awareness spreads — and restaurants are more likely to offer alternatives when they realise customers care.

Is organic any safer?

Many people assume that organic automatically means better. While this is true in many respects, organic soybean oil is still soybean oil. It’s still rich in omega-6, and it’s still processed. The only difference is that the soybeans were not sprayed with synthetic pesticides or grown from GM seeds.

For optimal health, even organic seed oils should be avoided on a Paleo diet.

Other names soybean oil may appear under

It’s worth noting that soybean oil may appear under different aliases depending on the product and manufacturer. Keep your eyes peeled for these alternatives:

  • Vegetable oil (unless otherwise specified)
  • Lecithin (typically used as an emulsifier)
  • Hydrogenated or partially hydrogenated soybean oil
  • Glycine max oil (the Latin name for soybean)

Reading labels carefully and understanding ingredient aliases is one of the most powerful tools you have when shopping.

The bottom line: empower your food choices

Avoiding soybean oil isn’t about perfection — it’s about awareness and making informed choices. When you take the time to read ingredient labels, understand the implications of different oils, and make your own staples at home, you reclaim control over your health and wellbeing.

Every time you choose a better alternative, you cast a vote for a different kind of food industry — one that values real ingredients, transparency, and nourishment.

Have you spotted soybean oil in any surprising places? What changes have you made to eliminate it from your pantry? I’d love to hear your thoughts and discoveries in the comments below.

So the moral of the story is – check the ingredients carefully – and if you can’t find a good version – make your own!

More Health Advice/ Conventional Wisdom

Another gem from my afternoon of reading “health” magazines in all of their Conventional Wisdom glory.  This one was in the October issue of “The Australian Healthy Food Guide”, in an article all about fat.

Conventional wisdom bad advice paleo diet primal

  • Choose a canola, sunflower or olive oil reduced fat table spread instead of butter

This sounds very similar to the advice in yesterdays post, based on an irrational fear of saturated fat.

  • When cooking, use spray oil wherever possible

I’ve not seen spray coconut oil, so can only assume they must mean spray “vegetable” oils.  The whole reason for spraying is to use less fat.  In that respect I guess it’s better to use less vegetable oil – but none would be a much bigger health improvement.

  • For salad dressings, choose a vegetable or seed oil such as canola, sunflower, olive, soybean, sesame or peanut

+1 point for the olive oil.  But I’d personally rather have my salad undressed – with a serving of meat & an avocado to make sure I got some good fat with my lunch.  As for putting soybean oil on my salad – what a horrible thought – don’t do it!

  • Choose low-fat varieties of foods whenever possible

Instead of natural, whole foods, with no added or altered ingredients, go for Franken foods instead!?

  • Choose reduced-fat or skim dairy foods

Fat soluble vitamins in the dairy can’t be absorbed, without the fat.  Also without the fat, the sugar content is proportionally higher – increasing the insulin effect.   Not to mention the fact fat is not the villain?

Fat is essential for so many functions.  It is a great energy source, without the crash and burn of relying on carbohydrates for energy.  I wonder how many more years it will take before health magazines catch up?  Will they actually tell us to increase our intake of good fats and give up the grains?  One day?

Why the War on Fat Is Misguided

It’s fascinating — and frustrating — to see how deeply the fear of fat is embedded in mainstream dietary advice. Decades of messaging from conventional health authorities have conditioned many of us to associate fat with disease, weight gain, and poor health outcomes. But the tide is turning. More research is surfacing to validate what the Paleo community has known all along: quality fats are essential, and vilifying them has done more harm than good.

Rather than reducing fat across the board, we should be scrutinising the type and source of fat we consume. Wholefood-based fats, as found in avocados, grass-fed meats, pastured eggs, and cold-pressed oils, nourish the body and support everything from brain health to hormone production.

Decoding the “Healthy” Spreads Myth

Let’s talk about margarine and “reduced fat spreads.” Despite the health halo they’ve worn since the 1980s, these products are typically the result of intensive processing involving chemical solvents, high heat, and artificial additives. Compare this to a slab of butter from pastured cows, which is minimally processed and naturally rich in fat-soluble vitamins A, D, E and K.

Modern spreads may contain less saturated fat, but they’re often packed with omega-6-laden seed oils like sunflower and canola, which can contribute to inflammation when consumed in excess. If heart health is the goal, cutting these inflammatory oils is a better start than switching from butter to a plastic tub of yellow goop.

The Spray Oil Illusion

The advice to “use spray oil wherever possible” sounds logical from a calorie-counting perspective. Less oil, fewer kilojoules, right? But this tip misses the point entirely for those eating a Paleo or ancestral diet. Fat isn’t the enemy. In fact, including quality fats is what stabilises energy, supports metabolism and encourages satiety — all essential for a sustainable and healthy lifestyle.

Spray oils, often based on canola or blended vegetable oils, also carry propellants and preservatives. You’re far better off investing in a good-quality oil dispenser and using extra virgin olive oil or melted ghee to cook with intention — not fear.

Let’s Rethink Salad Dressings

The recommendation to pour industrial seed oils over your salad is perhaps one of the worst offenders in the guide. Soybean oil, for instance, is highly refined and often genetically modified. It’s also rich in omega-6 fatty acids, which are already overrepresented in the modern diet and contribute to systemic inflammation when unbalanced with omega-3s.

A simple Paleo-friendly dressing of olive oil and lemon juice not only enhances flavour but also provides bioavailable nutrients. Even better — top your salad with oily fish like sardines or salmon, a sliced avocado, or a handful of crushed walnuts for nutrient-rich fats that support overall wellness.

Low-Fat and Skim Dairy: A Nutritional Miss

Low-fat dairy continues to be promoted in mainstream nutrition — yet stripping dairy of its fat alters the entire nutritional profile. Fat helps slow down the absorption of lactose (milk sugar), which means it has a gentler impact on blood sugar. Removing it leads to a product with a higher glycaemic index and reduced satiety.

Furthermore, the fat in full-fat dairy plays a crucial role in the absorption of its naturally occurring fat-soluble vitamins. Calcium, often cited as the key benefit of dairy, is better absorbed in the presence of these vitamins — particularly vitamin D. It’s ironic that the very nutrients people are trying to get from dairy become harder to access when the fat is removed.

Why Fat Matters on a Paleo Diet

The Paleo lifestyle encourages an abundance of healthy fats from ancestral sources. Not only does this help stabilise energy, but it also supports vital functions such as:

  • Hormone production: Many hormones, including oestrogen and testosterone, are synthesised from cholesterol and fat.
  • Brain health: The brain is over 60% fat and relies on dietary fat — especially omega-3s — for optimal function.
  • Cell membrane integrity: Every cell in the body has a membrane made largely of fat.
  • Vitamin absorption: Vitamins A, D, E and K are fat-soluble and require dietary fat to be absorbed efficiently.

Instead of fearing fat, the conversation should shift to educating people about how to incorporate high-quality sources like grass-fed tallow, duck fat, coconut oil, and wild fish into their meals.

Breaking Up With Conventional Wisdom

When you look critically at mainstream advice, it becomes clear how much of it is rooted in outdated science, industry influence, and a fear-driven culture around food. The blanket push for low-fat everything has coincided with rising rates of obesity, diabetes and chronic illness — suggesting it may not be the solution we once thought it was.

Instead, by embracing whole, unprocessed foods and including quality fats in our diet, we can reclaim our health and break the cycle of dietary confusion. This doesn’t mean eating fat blindly — it means choosing fats that come from nature, not a factory.

How to Introduce More Good Fat Into Your Day

If you’re still getting comfortable with the idea of eating more fat, try starting with a few simple swaps:

  • Use full-fat coconut milk in your morning smoothie instead of skim milk or almond milk.
  • Top your meals with sliced avocado or a spoonful of tahini.
  • Add a pat of grass-fed butter or ghee to your steamed veggies.
  • Snack on olives or a boiled egg instead of low-fat yoghurt.

These are small changes that can significantly impact your energy, hunger levels, and satisfaction after meals.

Final Thought: It’s Time to Trust Real Food

It may take years before mainstream publications fully correct the messaging around fat. But as more people experience the benefits of a higher-fat, real-food-based approach, the momentum will grow. Until then, continue to question the advice handed down by conventional outlets and instead look to what your body tells you — fullness, clarity, strength, and stable energy are often the best indicators of a diet that’s working for you.

Ditch the sprays, the skim and the spreads. Real fat, in its natural form, has always been part of a healthy human diet.

Conventional wisdom bad advice paleo diet primal-min