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If you are a regular in the kitchen or on social media, you know the frenzy around palm oil. Used in everything from cooking food to baking goods to making cosmetics, palm oil is a key ingredient in many things. Yet, palm oil has been the centre of health controversy for a long time now, labelled as unhealthy by some and praised for versatility by others.
So, what does science say about palm oil pros and cons? And should you be really worried about the consumption of palm oil? To understand it better, we asked Varnit Yadav, Institute of Nutrition and Fitness Sciences, India and JPS Health & Fitness, Australia, a certified exercise and nutrition coach, how palm oil is good or bad for health.
Is Palm Oil Bad for You?
The evidence around palm oil is truly 50-50. Palm oil has a unique composition of about 50% saturated fat, 40% monounsaturated fat, and 10% polyunsaturated fat, making it a good-bad amalgamation.
It has beneficial content as well as some concerning properties. Palm oil, made from the fruit of the palm tree, is packed with vitamin E and beta carotene, but it is also refined a lot to bring it to the kitchen shelves. Moreover, according to a National Library of Medicine study, palm oil is high in saturated fat, which significantly increases LDL cholesterol (which contributes to the risk of heart diseases) compared with vegetable oils like sunflower and is low in saturated fat.
“Palm oil's 50% saturated fats can raise LDL cholesterol, but when you compare it to olive oil (73% monounsaturated), which lowers LDL oxidation and CVD risk by 30% in meta-analyses, palm is less protective. Sunflower oil (70% polyunsaturated) improves lipids more effectively but oxidises faster,” explained Coach Varnit.
How is Palm Oil Different in Ultra-Processed Foods and Its Impact on Health?
Refined palm oil in these ultra-processed foods loses antioxidants during processing, elevating LDL levels and CVD risk, with contaminants like glycidyl esters, which pose risks associated with cancer. “Red or cold-pressed palm oil retains tocotrienols and carotenoids, improving vitamin A status, reducing inflammation, and potentially lowering heart risks in traditional, moderate use,” said Varnit.-1752217600226.jpg)
ALSO READ: From Boosting Brain Health To Improving Heart Functions, 7 Reasons To Include Fish Oil To Your Diet
Is Occasional Use of Palm Oil Safe in a Balanced Diet?
According to coach Varnit, “Occasional use of palm oil would be fine as long as you keep its intake to less than 10% calories from saturated fats in a well-balanced diet. And this applies to any kind of oil that you use for your cooking.”
For optimum health pick oils like extra virgin olive oil for sauteing, dressings, etc. For high heat cooking, sunflower oil can be considered.
Who Should Avoid Palm Oil?
It has now been established that long-term or regular consumption of palm oil isn’t beneficial for anybody. But it is more harmful for some people than others. As per Yadav, some groups that should avoid or limit their palm oil consumption are:
- Pregnant women
- Lactating Women
- People on blood clotting medication.
- Children under the age of 12 years.
Final Takeaway: Mindful Consumption is the Key
The health debate on palm oil is inconclusive, with some quoting it as a good source of beta-carotene and vitamin A, while others attribute it to increasing LDL cholesterol, which might increase the risk of cardiovascular problems. According to the Journal of Oleo Science study, palm oil lowers the blood bad cholesterol level by 7-38%. However, both studies and experts advise limiting the consumption of palm oil, especially if it is refined or used in ultra-processed food. Moreover, if you are looking to opt for a low-calorie low low-fat option for cooking, steer clear of palm oil. Bottom line: Moderation is important when it comes to palm oil consumption!