Palm Oil: Is It Really Bad for You? An In-depth Look
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Table of Contents
Imagine at your local store, studying an ingredients list. Ever noticed ‘palm oil’? Do you know what it is? What is palm oil made from? Is palm oil healthy or harmful for your health? And there are many such questions regarding palm oil that you might be thinking of, so let’s dig deep into these today.
We’ll break down what palm oil is and its roots. We’ll explore its application in food and non-food products. We’ll inspect its nutrients, unwrap possible health perks, unmask the linked debates, and make some notable comparisons with other oils. In the end, we hope to craft a verdict about palm oil’s impact on your health.
Before we could explore its health impact, let’s first define palm oil and its sources.
Palm oil is a type of edible oil from the oil palm fruit tree Elaeis guineensis. These trees started in West and Southwest Africa. But they’re now growing across various tropical regions, mainly South East Asia. Thanks to its special fat composition, palm oil is a key ingredient in many global products.
Making palm oil requires gathering palm fruits and boiling them. After that, the oil is taken out. Remember this: palm oil isn’t palm kernel oil. While both come from the same plant, palm kernel oil comes from the seed. It offers different perks for health.
The crude form of palm oil has a reddish-orange tint due to carotenes. Those are the nutrients that give carrots and tomatoes their bright colors. Palm oil is also rich in tocotrienols, a vitamin E form.
Various forms of palm oil exist based on their level of processing. You can find two main types of palm oil in shops: unrefined and refined. Unrefined palm oil keeps its natural color and nutrients. On the other hand, refined palm oil loses some nutrients due to processing. But, it has a longer shelf life.
Each type differs in flavor, dietary content, and uses, with a common root, the oil palm tree fruit.
Palm oil is often under the loop due to its high saturated fat content. This factor could possibly influence cholesterol levels and heart health. Nevertheless, it’s important to note that palm oil also has a significant number of vital nutrients such as vitamins and essential fatty acids. These are critical for good health.
About to follow is a handy table showing palm oil types, their color, and nutrient content and their best usage:
| Types of Palm Oil | Color | Nutrient Content | Best Used For |
|---|---|---|---|
| Organic Unrefined Red Palm Oil | Reddish-Orange | High in Carotenes and Vitamin E | Traditional African Dishes |
| Unrefined Palm Oil | Reddish-Orange | Moderate Carotenes and Vitamin E | Asian Cuisine |
| Refined Palm Oil | Neutral | Lower in Carotenes and Vitamin E | Commercial Food Processing |
Did you know?
Ever wondered the many ways palm oil is used in our daily life? Let’s take a look.
Palm oil is a common cooking ingredient thanks to its unique taste and adaptability. It’s particularly good for frying because it can withstand high heat.
Palm oil is a common feature in many food products. These include cereals, baked goods, protein bars, chocolates, margarine, and even peanut butter. Its property to retain structure helps extend shelf life.
Palm oil isn’t limited to the kitchen. It is a key ingredient in a variety of everyday non-food items.
Palm oil adds moisturizing properties and consistency to cosmetics, lotions, and soaps.
Even our vehicles use palm oil! As countries strive to cut down on fossil fuels, palm oil offers a promising renewable energy source.
Here is a quick overview of where you can find palm oil:
| Uses of Palm Oil | Examples |
|---|---|
| Food Products | Bread, Chocolate, Ice Cream, Margarine |
| Non-Food Products | Soap, Shampoo, Lipstick, Biodiesel |
Palm oil contains a mix of saturated, monounsaturated, and polyunsaturated fats. Plus, it also has carotenoids, which offers vitamin A, and tocotrienols, a strong form of Vitamin E.
The carotenoids provide vitamin A, making unrefined palm oil a good source. Plus, the tocotrienols in palm oil are a potent form of Vitamin E. They are linked with possible heart and brain health benefits.
About 50% of palm oil is made up of saturated fat, mainly palmitic acid. High intake of this type of fat can increase blood LDL or ‘bad’ cholesterol levels, boosting cardiovascular disease risk. Also, like all oils, palm oil is packed with calories and moderation is key.
Below you’ll find a summary of palm oil nutrition facts per tablespoon:
| Nutrient | Amount per tablespoon |
|---|---|
| Calories | 120 |
| Total Fat | 14 grams |
| Saturated Fat | 7 grams (50% of total fat) |
| Monounsaturated Fat | 5 grams |
| Polyunsaturated Fat | 1 gram |
| Vitamin E | 2.17 mg (11% of Daily Value) |
| Vitamin K | 1.35 mcg (1% of Daily Value) |
Based on my experience, I have observed that refined and fractionated palm oil (PO) is commonly used in the food industry because of its unique characteristics. It has excellent oxidative stability, meaning it resists spoilage and maintains its quality over time. Additionally, it has high nutritional value, providing important nutrients for our body.
Dr. Siddharth Gupta, MD
If you are wondering is palm oil good for you? Then here are some of the potential palm oil benefits worth considering.
Research hints that palm oil may not harm heart health despite its high saturated fat content. To understand why, let’s look at the science behind it.
A study in the British Journal of Biomedical Science argued that palm oil intake does not increase heart disease risk factors. Another research in the Journal of American College of Nutrition had similar conclusions, pointing out a role for palm oil in a heart-friendly diet.
It’s important to highlight that the benefits relate only to moderate consumption of palm oil as part of a balanced diet. As palm oil is high in calories and fat, consuming too much can lead to obesity and related health issues. Hence, individual dietary needs and current health conditions ought to be considered.
Research also hints at possible brain health benefits linked with palm oil due to vitamin E tocotrienols.
Studies have suggested that tocotrienols in palm oil can help protect the brain against neurogenerative diseases. These compounds could slow dementia progression and decrease the chances of a stroke or brain lesion formation.
Research indicates that tocotrienols serve as antioxidants. These compounds could shield the brain’s sensitive polyunsaturated fats. They may slow dementia progression, cut down stroke risks, and prevent brain lesion growth. But larger human trials are needed to confirm these findings.
In my experience, I have found that cheese replacements or imitations are often preferred due to their cost-effectiveness and nutritional benefits. When choosing these alternatives, palm oil has been shown to lower blood cholesterol levels when used in place of milk fat, thanks to its composition of monounsaturated and polyunsaturated fatty acids. Its natural tocopherol content adds nutritional value to the cheese analogues. Therefore, incorporating palm oil as a healthy fat source can be a good option.
Dr. Rajeev Singh, BAMS
Apart from possible palm oil health benefits, you might also be thinking is palm oil bad for you? So, palm oil also stirs up several controversies over its health and environmental impact. It’s essential to know the palm oil side effects to better understand the multifaceted issues associated with its production and consumption.
Most health worries linked with palm oil circle around its high saturated fat content and the resulting impact on heart health.
Debates continue over the link between saturated fat intake, higher blood cholesterol levels and heart disease risk. Some studies propose that palm oil does not harm heart health. In fact, they suggest certain benefits. But others claim that its high saturated fat content can escalate ‘bad’ LDL cholesterol, thus increasing cardiovascular disease risk.
Even though the main saturated fat in palm oil, palmitic acid, does not increase blood cholesterol as much as other saturated fats. The fear remains that overconsumption might raise cholesterol levels.
Production of palm oil brings up serious environment concerns, such as deforestation, loss of biodiversity, and climate change.
Large-scale creation of palm oil, especially in Southeast Asia, leads to sizeable deforestation and destroying habitats. This aggressive approach drives some species, like the Bornean orangutan and Sumatran tiger, towards extinction.
Besides harming the environment, unregulated palm oil production is often tied to exploiting workers and infringing on indigenous rights.
Making comparisons between palm oil and other oils can help understand its role in our diets.
Olive oil is well-known for its heart health benefits largely due to high monounsaturated fats content. Some studies indicated palm oil and olive oil have similar effects on cholesterol levels despite palm oil’s high saturated fat content.
Canola oil has lower saturated fat but higher monounsaturated fat content than palm oil. Its high omega-3 fatty acid proportion gives it a boost as a heart-friendly oil. Although, most canola oil is genetically modified while palm oil is not.
Avocado oil is loaded with monounsaturated fats and antioxidants making it one of the healthiest oils. It, like palm oil, can withstand high heat proving their suitability for heat-intensive cooking.
Sunflower oil, with its high polysaturated fat content — namely linoleic acid, is often valued for its cholesterol-lowering ability, even if its nutritional profile differs from palm oil.
Coconut oil, like palm oil, is high in saturated fats, especially lauric acid. However, its saturated fat content is even higher than palm oil. Despite this, it is commonly recommended due to its various health benefits.
Here’s a comparison of palm oil with other common oils:
| Comparison | Palm Oil | Other Oil |
|---|---|---|
| Olive Oil | High in Saturated Fats | High in Monounsaturated Fats |
| Canola Oil | Natural, Non-GMO | Most Varieties are GMO |
| Avocado Oil | High Smoke Point | High Smoke Point |
| Sunflower Oil | Rich in Antioxidants | High in Linoleic Acid |
| Coconut Oil | Lower Saturated Fats | Higher Saturated Fats |
Also Read: Castor Oil For Eyelashes: A Research-Based Guide On Growth And Care
Answering whether palm oil is good or bad isn’t a straightforward task. How it affects health mostly depends on its consumption i.e. the quantity, frequency and overall diet.
Yes, palm oil has high saturated fat content urging users to consume cautiously, but it also offers vital nutrients like vitamin A and E. Its cooking versatility, like its high heat tolerance, counts as pros. Meanwhile, its harsh environmental consequences cannot be ignored.
If you choose to include palm oil in your meals, do it moderately. It is crucial that the rest of your diet is balanced and varied. Choosing palm oil that’s produced sustainably can help cut down on the environmental impact.
The main concern associated with palm oil is its high saturated fat content, which can increase LDL cholesterol and heart disease risk. But eating in moderation as part of a balanced diet should not pose major health risks.
Both oils have their own health benefits. Olive oil has more monounsaturated fat and is known for heart health benefits, while palm oil packs beneficial nutrients like vitamin A and E. Which one to choose boils down to personal taste and dietary needs.
Although palm oil isn’t a superfood, it does have several beneficial nutrients. Moderate consumption, when combined with a balanced diet, should not pose major health risks and might offer specific benefits.
With any food, moderation is key. When it comes to palm oil, the World Health Organization advises that saturated fats should not exceed 10% of total daily calories. Thus, small amounts of palm oil can fit into a balanced and varied diet.
There is no conclusive evidence directly linking palm oil consumption to cancer. However, concerns arise from its potential role in a diet high in saturated fats, which may contribute to certain health risks. Research on this topic is ongoing.
While palm oil consumption has been associated with elevated levels of LDL cholesterol due to its saturated fat content, the direct link to heart disease remains inconclusive. Moderation in consumption and maintaining a balanced diet are recommended for heart health.
There is no direct evidence linking palm oil consumption to acne. However, individual responses to dietary factors vary, and maintaining a balanced diet along with proper skincare is crucial for skin health.
Palm oil consumption has been associated with increased LDL (“bad”) cholesterol levels due to its saturated fat content. However, its impact on overall cholesterol levels may depend on factors like diet and lifestyle, and moderation is advised for those concerned about cardiovascular health.
Palm oil naturally contains a small amount of trans fats, resulting from its processing methods. However, the levels are generally low compared to partially hydrogenated oils, and palm oil is not considered a major source of harmful trans fats in the diet.
There is no direct evidence linking palm oil consumption to cough. Coughing can be caused by various factors, and individual reactions may vary, but palm oil is not commonly associated with this respiratory symptom.
Some brands of peanut butter may contain palm oil as an ingredient for texture or as a stabilizer. However, the presence of palm oil varies among different peanut butter products, so it’s essential to check the product’s ingredient list for accurate information.
When stored properly in a cool, dark place and sealed tightly, palm oil can have a shelf life of up to a year or more. However, factors such as exposure to heat, light, and air can affect its quality and lead to a shorter storage lifespan.
Palm oil can contribute to a diet’s fat content, including saturated fats, which may impact cholesterol levels. While it provides calories and fat-soluble vitamins, excessive consumption without a balanced diet can pose health risks. Moderation and awareness of overall dietary choices are key to a healthy lifestyle.
Palm oil has a mild flavor with a slightly nutty and earthy undertone. Its taste is versatile, allowing it to blend well with various dishes, both sweet and savory, making it a common ingredient in many cuisines.
Yes, palm oil is commonly used for cooking due to its high smoke point and versatility. Its stable nature makes it suitable for frying, sautéing, and various culinary applications in many cuisines worldwide.
While rare, some individuals may be allergic to palm oil, experiencing allergic reactions such as skin rashes or gastrointestinal discomfort. However, palm oil allergies are not widespread, and most people can consume it without adverse effects.
Yes, palm oil is often used in hair care products and treatments due to its nourishing properties. Its rich composition of vitamins and fatty acids can help moisturize and condition the hair, promoting shine and softness.
There is no direct evidence linking palm oil consumption to sore throat. Sore throats can be caused by various factors, but palm oil is not commonly associated with this particular throat condition.
While palm oil itself is not toxic to dogs, it is high in fat and calories. Feeding dogs large amounts may lead to gastrointestinal upset or pancreatitis. It’s advisable to consult with a veterinarian before including palm oil in a dog’s diet.
Introducing palm oil to babies’ diets is generally not recommended due to its high saturated fat content. Babies need a balanced diet that primarily consists of breast milk or formula, followed by the gradual introduction of age-appropriate solid foods.
Yes, palm oil is edible and widely used in the food industry. It is a common cooking oil due to its stability at high temperatures and is present in various food products, contributing to the flavor and texture of many dishes.
Palm oil and palmolein oil are not the same, although both are derived from the oil palm fruit. Palm oil is in a semi-solid form, while palmolein is the liquid fraction obtained through a refining process. They have different applications in cooking and food processing.
There is ongoing research on the inflammatory effects of palm oil, with some studies suggesting that its high saturated fat content may contribute to inflammation. However, individual responses vary, and moderation in consumption is recommended for those concerned about inflammation and overall health.
Palm oil is versatile and commonly used in cooking, food processing, and various industries. It serves as a cooking oil, ingredient in food products, and is found in items like cosmetics, soaps, and biofuels due to its stability and unique properties.
While palm oil and turmeric possess certain skin-nourishing properties, there’s limited scientific evidence to support their efficacy in clearing sunburn. It’s advisable to rely on established sunburn remedies like aloe vera for soothing effects and consult with a dermatologist for personalized skincare advice.
There is no conclusive evidence that red palm oil directly darkens the skin. While some anecdotal claims suggest potential skin benefits, the impact on skin tone is not well-established, and individual reactions may vary. It’s advisable to consult with a dermatologist for personalized skincare advice.
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