Palm Oil: Good or Bad? Expert Nutrition Guide

Many consider palm oil a problematic oil, often drawing comparisons to canola oil. While palm oil is frequently criticized, the real issue lies in its sourcing, not its nutritional content.

To address the common question, "Is palm oil bad for you?" we consulted nutritional research and spoke with several experts.

Before exploring the benefits and potential downsides of palm oil, let's first understand what it is. Palm oil is a vegetable oil derived from the fruit of the oil palm tree. Crude palm oil is produced by pressing the fruit, while palm kernel oil is made by crushing the seed (or kernel) inside the fruit.

Palm oil is the most widely used vegetable oil globally, with over 85% of the global supply originating from Indonesia and Malaysia. However, 42 countries produce palm oil, according to the World Wildlife Federation.

Palm oil is considered cost-effective because it typically yields more than other vegetable oils with lower overall production costs. While this seems beneficial, it can lead to environmental concerns when production becomes excessive (we'll discuss this later). For now, let's delve into the different types of palm oil found in stores.

There are two primary types of palm oil: refined and unrefined.

"The refined form, which is most commonly used, undergoes significant processing to reach its final product," explains registered dietitian Kristin Gillespie, M.S., R.D., LDN. She adds that refined oil is often used in cooking due to its high smoke point, but it's also present in nearly 50% of processed foods, such as pizza, peanut butter, chocolate, coffee creamers, and margarine, as well as many personal care products, where it acts as a stabilizer.

Most of the palm oil consumed in Western diets is found in processed foods, not used for cooking.

"Unrefined palm oil is less processed than its refined counterpart. As a result, it has a stronger color and taste compared to refined palm oil, which is more neutral," says Gillespie. Unrefined palm oil (also called red palm oil) is less common in Western diets and is more of a specialty product.

"Nutritionally and health-wise, they are similar; however, the carotenoids present in unrefined palm oil are lost during processing. Because of this, refined palm oil does not offer this nutritional benefit."

Palm oil has been associated with a few health benefits, including brain and heart health and improved vitamin A status, according to Gillespie. "Palm oil is rich in tocotrienols, which is a form of vitamin E. These have antioxidant properties and have been linked to improved brain health2 in human and animal studies3," she says.

Other studies link palm oil to better heart health, especially when substituted for trans fats. Palm oil is mostly saturated fat, but it also contains oleic and linoleic acids, monounsaturated and polyunsaturated fats (respectively).

According to a 2015 report in the *World Journal of Cardiology*, palm oil has actually been shown to protect the heart and blood vessels and has no incremental risk for heart disease when consumed as part of an otherwise healthy, balanced diet.

Unrefined palm oil is also rich in carotenoids, which are converted to vitamin A. "As a result, palm oil consumption can help improve vitamin A status6 for those who are prone to malabsorption or deficiency of this key nutrient," says Gillespie. "Of note: This benefit does not translate to refined palm oil (which is what we typically see used in the Western diet)."

Palm oil has a high smoke point of around 450 degrees Fahrenheit, making it suitable for cooking.

However, palm oil is high in palmitic acid, a saturated fatty acid that has been linked to an increased risk of heart disease in some studies. The impact of palm oil on health is mixed and controversial.

A review published in *Frontiers in Physiology* in 2017 suggests that the problem isn't palmitic acid itself, but rather the ratio of palmitic acid to polyunsaturated fatty acids (PUFAs) like omega-3s.

Less than 10% of Americans consume enough omega-3s, highlighting a significant nutritional gap. Ashley Jordan Ferira, Ph.D., RDN, mbg's director of scientific affairs, emphasizes the urgency of addressing this deficiency.

The *World Journal of Cardiology* asserts that replacing palm oil with unsaturated fats is unnecessary as long as a balanced diet rich in omega-3s and other essential nutrients is maintained.

The most significant drawback of palm oil extends beyond its health implications. Palm oil plantations have resulted in the clearing of vast old-growth forests, particularly in Southeast Asia.

The expansion of palm oil plantations leads to deforestation, destroying wildlife habitats and disrupting a critical carbon storage sink. Palm oil production poses a threat to the survival of orangutans, Sumatran elephants, rhinos, tigers, and the well-being of local communities.

Sustainable palm oil exists, but it requires extra effort to find as cheaper options are prevalent in packaged foods and personal care products. When buying palm oil, ensure it is RSPO-certified deforestation-free palm.

While we avoid cliches, a "everything in moderation" approach is best with palm oil. Though it's rich in vitamins A and E (unrefined), its high palmitic acid content may be problematic if your diet lacks balanced fats.

According to Gillespie, moderate consumption makes the oil's fat profile reasonable and potentially heart-healthy, but excess consumption might have the opposite effect.

Quality and freshness are important. While palm oil is one of the most shelf-stable oils, improper storage (not cool and dark) can cause rancidity. This oxidation increases free radical production, a concern for all cooking oils.

Gillespie notes that while not necessarily "healthy" or "good for you," palm oil can be a viable choice compared to other oils.

Let's compare palm oil to other popular cooking oils.

Canola oil is lauded for its PUFAs, but Dr. Cate Shanahan, family physician and New York Times bestselling author, highlights their instability. Refining processes often strip canola oil of nutrients and antioxidants. Excessive PUFAs or an imbalanced omega-6 to omega-3 ratio can contribute to inflammation.

While canola oil is a go-to cooking oil for its neutral flavor and high (400 degrees Fahrenheit) smoke point, it's best to avoid it.

Olive oil is considered the healthiest oil. Research suggests that this oil, rich in monounsaturated fats, can help reduce inflammation12 and protect against heart disease13 in multiple ways. Two notable benefits are reducing cholesterol and triglycerides (while increasing HDL) and lowering blood pressure15.

Despite the debate on whether to cook with olive oil, it has a high smoke point of 410 degrees Fahrenheit. Therefore, as long as the cooking temperature remains moderate, olive oil, especially extra-virgin olive oil, is a great choice.

Avocado oil, another option rich in monounsaturated fats, has one of the highest smoke points (520 degrees Fahrenheit), surpassing even palm oil. It also has a neutral flavor, making it suitable for all types of cooking and baking without affecting the taste. It is an excellent replacement for canola oil and healthier too.

Avocado oil is rich in oleic acid and other plant compounds like tocopherols, polyphenols, and phytosterols16 that support heart health.

Similar to palm oil, sunflower oil has a high smoke point, making it suitable for high-heat cooking. It is commonly sold as "high-oleic" oil, which is more stable. Oleic acid, a monounsaturated fat, has been linked to improved heart health and lower inflammation levels.

Coconut oil has faced criticism due to its high saturated fat content. While it contains some palmitic acid, it primarily consists of lauric acid, which has also been unfairly criticized. Researchers, in a review published in the Journal of the American Oil Chemists' Society17, highlight that most of the lauric acid consumed is used as energy in the liver. This suggests that coconut oil may aid in weight loss.

Coconut oil has a decent smoke point, around 350 degrees Fahrenheit, but it's not as stable as palm oil when cooking.

While palm oil can be a healthy addition to a balanced diet, its impact on the environment and wildlife is concerning. If you choose to use palm oil, ensure it's certified deforestation-free.