Palm oil shouldn’t be usually individuals’s first selection when selecting a cooking oil, but it’s ceaselessly used. This edible vegetable oil is a topic of debate for each environmental and health-related issues. Therefore, in case you’re not sure whether or not to do away with it or devour palm oil, let’s assist you determine.

HealthShots spoke to Divya Gopal, Advisor – Dietitian/Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru, to search out out the professionals and cons of palm oil.

Gopal says, “Palm oil has been a controversial matter for a few years, with some advocating its advantages and others denouncing its detrimental affect on the setting and well being. The reply to the query, ‘Is palm oil unhealthy for you?’, is extra sophisticated than saying easy sure or no.”

What’s palm oil?

The fruit of oil palm bushes, that are primarily cultivated in tropical areas, is used to make palm oil, a sort of vegetable oil. It’s utilized in quite a lot of items, together with meals, cosmetics, and biofuels. Palm oil is ceaselessly praised for its versatility, affordability, and skill to endure excessive temperatures with out breaking down.

Palm oil may help you battle a number of illnesses and preserve your immunity robust! Picture courtesy: Shutterstock

Explanation why palm oil is controversial

The manufacturing of palm oil considerably impacts the ecosystem. Plantations that produce palm oil have been linked to habitat harm, deforestation, and the displacement of indigenous communities. As well as, there’s a probability that contaminants and dangerous greenhouse gasses will probably be launched throughout the manufacturing of palm oil.

Is palm oil good for you?

Gopal says, “On the subject of well being, palm oil shouldn’t be essentially dangerous if consumed sparsely. Its abundance in antioxidants and vitamin E might profit coronary heart well being in addition to common well-being.” Additionally, a 2022 examine printed by Meals Analysis Worldwide helps that it could additionally assist to lower the development of dementia and scale back the incidence of stroke.

Are there any unintended effects of palm oil?

Saturated fats, which has been associated to the next threat of coronary heart illness, is excessive in palm oil. Nonetheless, a 2015 Worldwide Journal of Cardiology examine discovered no proof that palm oil elevated the danger of cardiovascular points. Even so, it isn’t the healthiest cooking oil!

palm oil
Watch out of palm oil consumption. Picture courtesy: Adobe Inventory

Do you have to devour palm oil?

Gopal says, “The reply shouldn’t be simple. Whereas there are benefits and drawbacks to utilizing palm oil, it’s vital to take into consideration the environmental results of producing in addition to any potential well being hazards from extreme consumption. In case you determine to eat palm oil, it’s essential to take action sparsely.”

The way to devour palm oil?

Whereas margarine, peanut butter, espresso creamers, desserts, chocolate, biscuits and different ready-to-eat gadgets might embody palm oil, additionally it is ceaselessly utilized in processed items and as a frying oil. Furthermore, it may be utilized as a biofuel and is current in shampoo, cleaning soap, cosmetics, and cleansing merchandise.

Additionally learn: If not ghee, don’t look past these 7 wholesome cooking oils

How does palm oil examine to different cooking oils?

In contrast to olive oil or mustard oil, palm oil will not be a kitchen staple. Nonetheless, due to its excessive smoke level, this tropical oil is extensively manufactured and many individuals use it to arrange many dishes. Palm oil is sort of much like different cooking oils.

In response to the Division of Agriculture, compared to olive oil, which has 2 grams of saturated fat (which contribute to coronary heart illnesses) and 10 grams of monounsaturated fat per tablespoon, palm oil has 120 energy, 7 grams of saturated fats (the identical as in butter), and 5 grams of heart-healthy monounsaturated fat per tablespoon.

palm oil
You possibly can devour it however not in extra. Picture courtesy: Adobe Inventory

One factor to notice right here is that palm oil has fewer saturated fat than different tropical oils like coconut oil.


The reply to the advanced matter of whether or not palm oil is unhealthy have to be rigorously thought of. Whereas palm oil might supply well being benefits, it’s nonetheless greatest to make use of it sparsely and provides desire to items with sustainable sourcing.