Is Your Cooking Oil Damaging Your Health?

Alison Urbanek, BCHN®
Jan 31, 2025
3 min read

Updated: Mar 31, 2025

Why Your Oil Choices Matter: Protecting Your Gut and Brain Health

The oils we use in cooking, baking, and even in prepackaged foods play a bigger role in our health than most of us realize. Not only can they influence our digestive health, but they also impact the brain—affecting everything from mood regulation to cognitive function. Recent research sheds light on one common oil that might be doing more harm than good: soybean oil.

Here’s what you need to know about its effects and how to make healthier oil choices for both your gut and brain.

The Trouble with Soybean Oil

Soybean oil is the most widely consumed oil in the United States, commonly found in processed foods, fried dishes, and restaurant fare. But a study from the University of California, Riverside, published in Endocrinology, has revealed disturbing findings:

Impact on Brain Health: Soybean oil was found to alter the genetic expression in the brain, particularly in the hypothalamus. This is the region responsible for regulating emotions, stress response, and body weight.
Mental Health Concerns: The study linked soybean oil consumption to potential increases in anxiety, depression, and risks of neurodegenerative diseases like Alzheimer’s.
Oxytocin Disruption: Soybean oil consumption affected the gene responsible for producing oxytocin—a hormone crucial for reducing stress and promoting emotional well-being.

The implications are significant, as the same study found soybean oil is also linked to obesity, insulin resistance, and fatty liver—conditions closely tied to both gut and brain health.

Gut-Brain Connection: How Oils Play a Role

Your gut and brain are deeply connected through the gut-brain axis, a two-way communication network involving your nervous system, immune system, and gut microbiome. The food you eat, including the oils you consume, can either support or disrupt this connection.

Unhealthy oils, like soybean oil, may promote:

Chronic Inflammation: A major contributor to brain fog, anxiety, and depression.
Imbalance in Gut Microbiota: A disrupted gut microbiome can negatively affect mood and cognition.
Oxidative Stress: This can damage cells in both the gut and brain, increasing the risk of neurodegenerative conditions.

Healthier Oils for Gut and Brain Health

The good news? Not all oils are created equal. By making smarter oil choices, you can support your digestive health while protecting your brain. Here are some action steps:

1. Swap Out Soybean Oil
Read labels carefully and limit products containing soybean oil, especially in processed foods. Choose alternatives that are minimally processed and nutrient-dense.

2. Opt for Brain-Boosting Oils
- Extra Virgin Olive Oil: High in antioxidants and healthy monounsaturated fats, olive oil has been shown to reduce inflammation and support brain health.
- Coconut Oil: Rich in medium-chain triglycerides (MCTs), which are quickly used for energy and may benefit cognitive function.
- Avocado Oil: A versatile oil with a high smoke point, perfect for cooking and loaded with heart-healthy fats.
3. Balance Your Omega Ratios
Modern diets often include too much omega-6 fatty acid (found in soybean oil) and not enough omega-3s. Balance this by incorporating:
- Fatty fish like salmon or sardines
- Flaxseeds, chia seeds, and walnuts
- Algal oil supplements for plant-based omega-3s
4. Go Whole-Food First
Whenever possible, prioritize whole foods over processed ones. Whole foods naturally contain healthier fats and fewer inflammatory additives.

Small Changes, Big Benefits
Your choice of oil may seem like a small detail, but its impact on your gut and brain health is far-reaching. By reducing your consumption of soybean oil and embracing healthier options, you’re taking an important step toward reducing inflammation, supporting your gut-brain connection, and improving your overall well-being.
Let’s prioritize oils that nourish, not harm. Your brain—and your gut—will thank you!

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