America's Favorite Cooking Oil Shows Strong Link to Obesity
For decades, one swap was treated like a smart move. Now researchers are finding a different story - one tied to oxidative stress, energy production, and a type of metabolic byproduct.
STORY AT-A-GLANCE
Soybean oil dominates the U.S. food supply. Americans’ intake has increased from about 2% to nearly 10% of calories over a century, alongside sharp rises in obesity and diabetes
A recent study published in the Journal of Lipid Research found soybean oil drives obesity independent of calories by generating liver oxylipins that track with weight gain, revealing LA metabolism, not food intake, as the key driver of fat accumulation
Soybean oil promotes oxidative stress, mitochondrial damage, gut permeability, and long-lasting inflammatory byproducts that continue to affect your metabolism for years due to LA’s extended half-life in body fat
Soy contains additional disruptive compounds, including phytoestrogens, phytic acid, enzyme inhibitors, lectins, saponins, and goitrogens, along with frequent glyphosate residues
Reducing LA intake means eliminating sources of soybean and other vegetable oils from your diet, and replacing them with stable fats like ghee, tallow, butter, or coconut oil
From restaurant meals to packaged staples, soybean oil is almost everywhere in the modern diet. In the United States, it’s the most widely consumed oil, with intake climbing from roughly 2% of total calories to nearly 10% over the last century.1 During this period, adult obesity has surged to more than 42%, while Type 2 diabetes and other metabolic disorders have increased in parallel.2 3
Despite these trends, soybean oil and other vegetable oils rich in polyunsaturated fats (PUFs), particularly omega-6 linoleic acid (LA), have long been framed as “healthy” replacements for animal fats like butter and lard. Public health messaging has reinforced this idea for decades, and even as evidence has piled up against it, the myth has been hard to dismantle.
To get a clearer picture of what soybean oil is really doing inside the body, a team of researchers at the University of California, Riverside (UCR), recently set out to look beyond calorie content alone and examine the biological effects linked to consuming it. Their findings, published in the Journal of Lipid Research,4 provide more insights into why soybean oil has been consistently linked to the obesity epidemic.
New Insights on the Link Between Soybean Oil and Obesity
The UC Riverside team used two groups of male mice — normal mice and genetically modified mice with an altered version of a liver protein called HNF4α. This protein acts as a master regulator of metabolism in the liver, controlling which genes get turned on or off. The modified mice produce a different form of HNF4α than normal mice, and as a result, their livers produce much lower levels of certain enzymes that break down LA into other compounds.5
Both groups were fed high-fat diets for up to 35 weeks — Some mice received a diet where 10% of calories came from LA using a mixture of soybean oil and coconut oil, while others received a diet based primarily on coconut oil, where only 2% of calories came from LA. A third group ate standard low-fat laboratory chow as a control. The total fat content and total calories were identical between the two high-fat diets.
Normal mice gained far more weight despite identical food intake — Wild-type mice on the soybean oil diet gained back 411% of their starting weight compared to 370% on coconut oil. The modified mice, however, gained much less weight on the soybean oil diet than normal mice did, and their weight gain on soybean oil was essentially the same as on coconut oil. All the mice ate the same amount of food regardless of which diet they received, ruling out overeating as an explanation.
Soybean oil drives obesity-linked oxylipins through LA metabolism — A key finding was the sharp contrast in oxylipin production. Oxylipins are oxidized metabolites derived from LA as well as alpha-linolenic acid, another fatty acid in soybean oil. Wild-type mice produced more oxylipins, which have been associated with weight gain, fatty liver disease, and metabolic dysfunction.
The study suggests the issue is not just LA intake but what the body converts it into, since wild-type mice generated proinflammatory oxylipins, while the genetically altered mice produced fewer of these compounds due to reduced expression of key enzyme families responsible for converting LA into oxylipins.
Only liver oxylipins, not blood oxylipins, matched body weight — The researchers also found that oxylipins in liver tissue, not those in the bloodstream, tracked with body weight. That suggests standard blood tests miss early diet-driven metabolic shifts.
Even the lean modified mice showed elevated oxylipins on a low-fat diet, but without obesity. So oxylipins looked necessary for weight gain but not sufficient on their own, meaning other liver proteins decide whether oxylipins translate into visible metabolic harm.
Blocking oxylipin production failed unless the key oxylipins were reduced — To test causality, researchers treated wild-type mice on soybean oil with a chemical that blocks a final step in oxylipin production. The treatment shifted some oxylipins, but not the four most tied to obesity.
Those levels stayed high, and treated mice gained as much weight as untreated soybean-oil mice. This supported the idea that these specific oxylipins are necessary for soybean oil’s fattening effect.
The findings explain why seed oils hit some bodies harder than others — The study points to a mechanism where weight gain depends not on how much fat or how many calories you eat, but on what specific compounds your liver produces after you’ve eaten that fat.
Researchers are digging deeper to understand how oxylipins promote weight gain and to see if similar effects occur with other LA-rich oils like corn, sunflower, and safflower oils. According to Frances Sladek, a UCR professor of Cell Biology:
“It took 100 years from the first observed link between chewing tobacco and cancer to get warning labels on cigarettes. We hope it won’t take that long for society to recognize the link between excessive soybean oil consumption and negative health effects.”6
While LA is technically essential, modern consumption levels far exceed biological needs, and that overload creates biochemical damage that continues for years. It doesn’t simply act as a benign source of energy; it becomes raw material for metabolic byproducts that actively shape your weight and health outcomes over time.
How Does Soybean Oil Influence Weight?
Understanding how soybean oil might promote weight gain requires looking at what happens to LA once it enters your body. LA has multiple double bonds in its chemical structure, which make it highly reactive and vulnerable to damage from oxygen, heat, and normal metabolic processes. When LA is oxidized, it breaks down into compounds that can push your metabolism toward dysfunction. Aside from oxylipin, other LA byproducts include:7 8 9
Oxidized linoleic acid metabolites (OXLAMs) create lasting cellular damage — OXLAMs are created when LA is exposed to oxidative stress. These include aldehydes, such as 4-hydroxynonenal (4-HNE), malondialdehyde (MDA), and acrolein, which bind to proteins, DNA, and membranes, altering their structure and function.
LA overload destabilizes cardiolipin and weakens energy production — Cardiolipin is a key fat in the inner mitochondrial membrane that stabilizes energy generation. When LA intake is high, LA replaces more stable fats in cardiolipin, making the membrane fragile and vulnerable to oxidative damage. This disrupts energy production, leaving cells to either shut down or destroy damaged mitochondria altogether.
LA disrupts your gut microbiome and weakens the intestinal barrier — High‑LA diets have been shown to kill off beneficial gut bacteria while allowing harmful strains to expand, making your gut more prone to inflammation. Researchers also found that LA causes the intestinal epithelial barrier to become porous, increasing gut permeability so toxins can move into circulation and raise susceptibility to inflammatory conditions such as colitis.
Stored LA keeps producing inflammatory signals for years — Once incorporated into your body fat, LA has a long half-life of around two years. This means that even if you stop consuming soybean oil today, your tissues will continue producing inflammatory metabolites for months or even years afterward. This chronic exposure is what turns LA into a persistent metabolic disruptor.
Taken together, these pathways show how chronic high LA intake gradually shifts your metabolic terrain. For a deeper look at how industrial seed oils affect your health, read “Linoleic Acid and Its Links to Chronic Disease.”
Other Compounds in Soy That Threaten Your Health
The concerns around soybean oil go beyond its LA content and downstream metabolic effects. Soybeans contain a range of biologically active compounds — many of which remain present even after processing — that can interfere with nutrient absorption, hormone balance, digestion, and thyroid function, including:
Phytoestrogens — These compounds mimic estrogen by binding to estrogen receptors in your body. Chronic intake may suppress testosterone, interfere with reproductive hormones, and contribute to hormone-sensitive cancers such as breast cancer.10
Phytic acid — A compound that binds to minerals such as calcium, magnesium, iron, and zinc, reducing your ability to absorb them, which can affect your metabolic function, mitochondrial activity, and enzyme systems.11 Soybeans are among the highest sources of phytic acid, and standard cooking methods don’t reduce it significantly.
Enzyme inhibitors — These compounds interfere with protein digestion by blocking key enzymes in your gut, limiting your ability to access essential amino acids needed for muscle repair, detoxification, neurotransmitter production, and immune health.
Saponins, soyatoxin, lectins, and oxalates — All of these are antinutrients that irritate the gut lining, increase intestinal permeability, and may trigger immune responses. While small amounts may not pose a threat, the widespread inclusion of soy in processed foods means these compounds are consumed far more often than people realize.
Goitrogens — Substances that interfere with iodine uptake and block the synthesis of thyroid hormones. This disrupts thyroid function over time, particularly in individuals with borderline iodine status or underlying thyroid issues. Goitrogens are present in all unfermented soy, whether organic or not.12
GMO and glyphosate exposure — Around 95% of soybeans grown in the U.S. are genetically engineered to tolerate glyphosate, the active ingredient in Roundup. These GMO crops are heavily sprayed, increasing the likelihood of glyphosate residues in finished products, including soybean oil.13 Chronic glyphosate exposure is linked to microbiome disruption, impaired liver detoxification, and possible endocrine effects.14
If soybean oil shows up regularly in your dressings, baked goods, fried foods, or packaged snacks, then you’re likely being exposed to these disruptive bioactive compounds. Learn more about soybean oil’s side effects in “Soybean Oil Linked to Genetic and Neurological Damage.”
Smarter Dietary Choices and Simple Swaps to Lower Your LA Load
While you can’t undo years of accumulated LA overnight, you can stop adding more today. The goal is straightforward — reduce your intake of LA from all sources, with soybean oil being the most pervasive but far from the only culprit. I recommend keeping your total LA intake below 5 grams per day, and ideally under 2 grams. Here’s where to start:
Eliminate soybean oil from your diet — Cutting down on soybean oil begins with knowing where it shows up. It’s not just the bottle in your pantry — refined soybean oil is baked, fried, blended, and sprayed into a wide range of everyday foods. Manufacturers rely on it because it’s cheap, shelf-stable, and neutral in flavor.
Labels don’t always say “soybean oil” outright. Instead, you’ll see vague terms like “vegetable oil” or “soy lecithin,” often tucked into products marketed as organic, natural, or “heart-healthy.” Unless you check every ingredient list, it’s easy to miss. Here’s where soybean oil frequently hides in your diet:
If you’re busy or overwhelmed, use a barcode-scanning grocery app or an AI ingredient checker to flag hidden seed oils fast. To track your intake, I recommend you download my Mercola Health Coach app when it’s available this year. It has a feature called the Seed Oil Sleuth, which monitors your LA intake to a tenth of a gram so you can stay in charge of your metabolism.
Replace your cooking fats with stable, low-LA options — Use fats like ghee, grass fed butter, beef tallow, or coconut oil for daily cooking. These options are low in linoleic acid and far more resistant to heat damage than vegetable oils. Coconut oil is well-suited for medium-heat cooking and baking, while ghee and tallow offer better stability at high temperatures and add rich flavor to roasted vegetables, stir-fries, and seared meats.
Here’s a quick guide to common cooking fats and oils, their typical smoke points, and how they hold up under heat:15 16 17
Choose low-LA animal proteins and skip high-PUF meats — When buying meat, prioritize grass fed beef, lamb, and bison over chicken or pork. Ruminant animals like cows and sheep metabolize LA differently, converting it into more stable saturated fats rather than storing it.
In contrast, poultry and pigs deposit dietary LA directly into their fat and muscle tissue, meaning their meat reflects whatever corn- or soy-based feed they consumed. If you eat eggs, look for pasture-raised options from hens not fed corn or soy. These eggs are significantly lower in PUFs and a better match for a metabolically supportive diet.
Cut back on olive oil, nuts, and seeds — Many popular whole foods are surprisingly high in linoleic acid. Almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, and most nut butters are all concentrated sources. If you’re regularly snacking on trail mix, blending nut butters into smoothies, or using seed oils in homemade recipes, it’s easy to push your LA intake far beyond safe limits.
Even macadamia nuts, though lower in LA, are still rich in oleic acid, a monounsaturated fat (MUF) that oxidizes easily during storage or cooking. Large amounts of MUFs have been shown to disrupt mitochondrial function and increase oxidative stress.
Olive oil, another common MUF source, comes with similar risks, especially when heated. The soybean oil vs. olive oil comparison is often used to frame olive oil as the better choice, but that doesn’t mean it’s ideal. Most commercially available olive oils are also diluted or adulterated with cheap, oxidized seed oils, making them far from clean.
Get your omega-3s and carbohydrates from cleaner sources — Flaxseed is often promoted as a plant-based omega-3 source, but in a high-LA environment, it’s largely ineffective. Excess LA blocks the enzymes your body needs to convert plant omega-3s into the usable forms EPA and DHA. Flax is also high in fragile PUFs and contains lignans, which are plant estrogens that can disrupt hormone balance when consumed in large amounts.
Instead, focus on small oily fish like sardines, mackerel and anchovies, as well as wild-caught salmon. These deliver preformed long-chain omega-3s without the need for conversion. When it comes to carbs, prioritize fruit, root vegetables, and white rice over packaged or fried products. If your digestion is strong, build in fiber-rich plant foods like legumes, cooked vegetables, and well-tolerated whole grains to support gut health and stable energy.
Take control when eating out — Most restaurant kitchens default to soybean or canola oil for frying, grilling, baking, and dressings. Ask what oils are used and request butter or no added fat when possible. Grilled foods may seem safe, but they’re often marinated or brushed with seed oil blends before hitting the heat.
For salads, bring your own dressing or stick to lemon juice, vinegar, and salt. Planning ahead is the only reliable way to stay clear of high-LA cooking oils when you’re not in charge of the kitchen.
Get more tips on how to lower your LA exposure in “Historical Rise of Cancer and Dietary Linoleic Acid — Mechanisms and Therapeutic Strategies.”
Frequently Asked Questions (FAQs) About Soybean Oil
Q: Does soybean oil cause weight gain?
A: Yes, animal studies show that soybean oil promotes weight gain independent of calorie intake. In the UC Riverside study, mice fed identical calorie amounts gained significantly more weight on a soybean oil-rich diet than those on a coconut oil-based diet. The difference wasn’t caused by eating more but by how their bodies metabolized LA, the dominant fat in soybean oil.
Q: Is soybean oil inflammatory?
A: Yes. Soybean oil is the largest dietary source of LA in the U.S., and high LA intake is strongly associated with chronic inflammation. When LA is oxidized — either during cooking or inside the body — it forms toxic byproducts like oxylipins and aldehydes (e.g., 4-HNE, MDA, and acrolein).
These byproducts damage mitochondria, activate inflammatory signaling, and continue circulating for years due to LA’s long half-life in fat tissue. LA also disrupts the gut microbiome and weakens the intestinal barrier, both of which contribute to systemic inflammation.
Q: Is high-oleic soybean oil different?
A: High-oleic soybean oil has been engineered to contain more MUF (oleic acid) and less LA. While it may generate fewer oxidized LA byproducts, it’s still not ideal. Oleic acid itself is prone to oxidation, especially with heat and long storage, and high intakes of MUFs have also been linked to impaired mitochondrial function.
Additionally, high-oleic oils still come from genetically modified soybeans and may carry similar risks related to glyphosate exposure and antinutrients unless explicitly purified.
Q: How much soybean oil is “okay”?
A: Ideally, none. LA is technically essential, but your biological requirement is extremely low — ideally under 2 grams per day. The average American consumes 10 times that amount. Removing soybean oil from your diet is the most effective way to stay within that range.
Q: What are good soybean oil alternatives?
A: Grass fed butter, ghee, beef tallow, and coconut oil are all excellent options for cooking. These fats resist oxidation, contain minimal PUFs, and support better mitochondrial and metabolic function. Avoid common substitutes like canola, corn, or sunflower oil, as they are also high in LA.
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Really good and informative article written by the author and you should some more about that topic because cooking oils are essential grocery now days but WBM offers best cooking oil in pakistan which is made of natural products and never cause damage to health.
I don’t use soybean oil. I usually use avocado oil or EEVO