But is this most controversial oil truly bad for your health? The answer, as with most things nutrition-related, is not a straightforward yes or no.
What Is Palm Oil?
Palm oil is a type of edible vegetable oil derived from the fruit of oil palm trees, mainly Elaeis guineensis. Unlike many oils that are extracted from seeds (like sunflower or canola), palm oil comes from the fruit's pulp and is semi-solid at room temperature. This makes it handy for giving processed foods a longer shelf life and that desirable mouthfeel.
But what is inside that makes health experts raise an eyebrow?
The Good: Nutrients and Antioxidants
Yes, there is a good side. Red palm oil (unrefined version) contains beta-carotene and is rich in vitamin E tocotrienols, which are known for their antioxidant properties. Studies have shown that tocotrienols may help protect brain function and reduce cholesterol buildup in arteries.
The Problem: It is problematic when the kind of palm oil and how it is used are questionable. Unrefined red palm oil has some health benefits. But what you usually get in processed foods is refined, bleached, and deodorised palm oil.
The Bad: Saturated Fat and Health Risks
Palm oil is about 50 per cent saturated fat. While that is lower than butter, it is still much higher than oils like olive or sunflower. A diet high in saturated fats can raise LDL (bad) cholesterol and increase the risk of heart disease.
Overconsumption of palm oil, especially in processed and fried foods, is definitely a concern. It is not just about palm oil; it is the whole package of unhealthy fats and additives that come with it. What makes matters worse is that palm oil is often reheated multiple times in restaurants and street food stalls, producing harmful trans fats and oxidation products linked to inflammation and chronic diseases.
Moreover, It is Everywhere!
Palm oil hides under many names-vegetable oil, palm kernel oil, palmitate, and more. We rarely pay attention to how much we are consuming. Processed food, bakery items, frozen meals, flavoured coffee creamers, and even some peanut butters.
How Much Is Too Much?
There is no clear-cut global consensus, but the World Health Organization and American Heart Association recommend limiting saturated fat intake to under 10 per cent of total daily calories. For someone on a 2,000-calorie diet, that is about 20 grams of saturated fat per day. If palm oil is your main cooking oil or you are munching on fried snacks daily, you are probably overdoing it.