Context:
A food and beverage industry association has said that the use of labels such as “palm oil free” or “no palm oil” are misleading and rooted more in marketing than science. In recent years, online influencers and celebrities have called palm oil “dangerous,” claiming it is harmful to health. This debate raises questions about whether these claims are based on evidence or simply marketing tactics.
Understanding the Composition of Edible Oils:
Palm oil has been consumed by Indians since the 19th century and is valued for its long shelf life, affordability, and neutral taste. Most packaged foods, including chips, biscuits, ice cream, and chocolates, use palm oil.
Vegetable oils are composed of three main types of fatty acids:
- Saturated fatty acids (SFA): Known to raise LDL (“bad”) cholesterol.
- Monounsaturated fatty acids (MUFA): Beneficial for heart health.
- Polyunsaturated fatty acids (PUFA): Important for cardiovascular and brain health.
Palmolein, the liquid part of palm oil, contains about 40 grams of SFA and 40 grams of MUFA per 100 grams, while the rest is PUFA. Oils such as mustard, sunflower, and safflower have less than 10 grams of SFA and are richer in PUFA. In contrast, coconut oil and ghee—often promoted as healthier—have much higher saturated fat content (around 90 grams and 70 grams per 100 grams, respectively).
Health Risks Linked to Saturated Fats:
High consumption of saturated fats is associated with:
- Elevated LDL cholesterol
- Increased inflammation
- Reduced insulin sensitivity
- Higher risk of heart disease, stroke, and type-2 diabetes
Fats that remain solid or semi-solid at room temperature, such as palm oil, ghee, coconut oil, butter, and lard, are naturally high in SFA. Excess intake without moderation can therefore negatively impact health over time.
Trans Fats and Hydrogenation:
Trans fatty acids (TFA) are created when liquid vegetable oils are hydrogenated to become semi-solid. TFAs have been linked to:
- Heart disease
- Diabetes
- Certain cancers
- Nervous system disorders
One important point is that palm oil does not require hydrogenation, as it is already semi-solid. This characteristic contributed to its rising popularity in the 1990s, when health concerns over hydrogenated oils increased. Additionally, palm oil contains beneficial compounds like tocotrienols, which have antioxidant properties and can help lower cholesterol.
Dietary Guidelines for Safe Consumption:
According to the Indian Council of Medical Research (ICMR):
- A mix of oils low in saturated fat and high in PUFA is recommended.
- Daily oil intake should be 20–50 grams (4–10 teaspoons) per person, depending on physical activity. Sedentary individuals should consume closer to 20–30 grams.
- Oils should not be reheated, because heating PUFAs leads to oxidation and formation of harmful compounds linked to heart disease and cancers. If reuse is unavoidable, the oil should only be used for low-temperature cooking and consumed within two days.
- A large portion of fats should come from nuts, seeds (such as flaxseed and chia), soybeans, eggs, and marine fish, which provide healthier fatty acids.
Conclusion:
The debate over palm oil reflects the complex relationship between nutrition science and public perception. While palm oil is higher in saturated fats than some other oils, it is not inherently more harmful when used in moderation within dietary guidelines. The alternatives often promoted by influencers, such as ghee or coconut oil, actually contain higher saturated fat levels.
Rather than relying on marketing labels like “palm oil free,” public health recommendations should focus on moderation, blending different oils, and maintaining overall dietary balance. Clear, evidence-based guidance is essential to help individuals make informed choices and reduce the risk of lifestyle-related diseases.
