As India’s food habits continue to change, cooking oils play an important role not just in flavour and tradition, but also in health. Among the many oils used in Indian kitchens, palm oil stands out for being affordable, versatile, and widely used. Yet, it’s often viewed with suspicion. This is partly due to old beliefs and partly because of limited awareness about what it contains. New research and insights from nutrition experts are helping us understand palm oil better. They show that when used in the right amounts, palm oil can be part of a healthy diet. As India looks to balance nutritional needs with affordability, now is the right time to have a clearer conversation about palm oil.
What’s in Palm Oil? Understanding Its Fat Content
Here are some pointers shared by Dr Vijaya Khader, Former Dean of Acharya NG Ranga Agriculture University and Nutritionist, that will help you understand the nutritional profile of palm oil better:
- Palm oil does contain saturated fats, but it’s a mix of both saturated and unsaturated fats, unlike butter or lard, which are mostly saturated.
- It does not contain Trans fats, which are harmful and often found in processed hydrogenated oils.
- When used in moderation, studies show that palm oil does not raise bad cholesterol (LDL) any more than other commonly used oils like peanut oil or sunflower oil.
- Studies continue to demonstrate that palm oil, if compared largely in terms of some oils, peanut oil, butter, and/or lard, has no impact on LDL (bad) cholesterol when incorporated in moderation into a heart-healthy diet.
More than Just Fat: Natural Antioxidants in Palm Oil
Palm oil is a natural source of vitamin E compounds like tocopherols and tocotrienols, which are strong antioxidants. It also contains Beta carotene, which prevents Vitamin A deficiency in India as per some of studies.
- These antioxidants help the body by fighting harmful molecules (free radicals) and protecting the heart and brain.
- They may also help reduce inflammation, support immunity, and protect against age-related diseases. Research shows these antioxidants can help to reduce inflammation, boost the immune system, and might even guard against diseases that affect the brain and nerves.
Palm Oil and Metabolism: What the New Research Says
Some recent studies suggest that palm oil may help the body manage energy better, helping it switch between burning carbs and fats more efficiently. This may support weight management and help reduce the risk of conditions like diabetes and obesity, which are increasingly common in urban India.
When part of a balanced diet, palm oil can be a useful choice for people trying to improve their overall health.
Also Read: Healthy Fats or Hidden Grease, Dietician Decodes How Healthy Are Common Cooking Oils
Palm Oil in the Indian Diet: Growing Relevance
A 2023 study in the journal Nutrients found that palm oil has a similar effect on heart health as oils like soybean or sunflower, when used in reasonable amounts.
Palm oil is one of the most widely used cooking oils in India. It made up about 62% of the country’s edible oil imports in 2023, according to the Solvent Extractors' Association of India (SEA). Additionally, a 2023 study published in the journal Nutrients found that palm oil impacts heart health risks similarly to soybean and sunflower oils, provided it is consumed as part of a diet that keeps total fat intake within recommended limits.
Organizations like the World Health Organization (WHO) recommend focusing on total fat intake and diet quality, rather than labelling any single oil as “bad.” As India's nutritional challenges become more complex, it is critical to base public perception and policy decisions on scientific evidence rather than persistent myths.
How Palm Oil Fits Into India’s Food Industry
Palm oil is widely used in India’s packaged foods, snacks, and ready-to-eat products for a few simple reasons:
- It has a neutral taste and a long shelf life.
- It is stable at high temperatures, making it ideal for frying.
- According to the Food Safety and Standards Authority of India (FSSAI):
- Palm oil is allowed in food products.
- It must be clearly labelled, especially when blended with other oils.
- Hydrogenated versions (which create trans fats) are discouraged.
- Using a blend of different oils is encouraged to maintain nutritional balance.
When used properly, palm oil is a safe, cost-effective ingredient in food manufacturing. Palm oil’s functionality, affordability, and compliance with food safety norms make it a strategic oil in India's nutrition and food industry, especially when used responsibly and in combination with other oils.
Conclusion
As India strives to reconcile nutrition security with affordability, palm oil emerges as a misunderstood yet essential component of its dietary framework. Scientific evidence increasingly supports its safe inclusion in balanced diets, highlighting its neutral impact on cholesterol, rich antioxidant profile, and role in metabolic health. Combined with its cost-efficiency and widespread use in food manufacturing, palm oil’s nutritional relevance cannot be dismissed. Moving forward, the conversation must shift from myths to informed moderation, empowering both policy and public choices with evidence, not outdated perceptions.