Why palm oil, the most common ingredient in packaged food, is harmful for you

Most consumer foods today use palm oil, a type of vegetable oil. In our quest for good health, we often forget the need to check the ingredients that we are consuming. However, it is important to consider the effects such consumption can have on one’s health in the long term. We looked up a 2018 study published in National Library of Medicine and found that palm oil, a vegetable oil extracted from the mesocarp of the fruit in oil palms, is used in close to half of the most commonly consumed food and consumer items, including popular snacks and cosmetics.

This study also mentioned the reason why palm oil was so widely used by companies. “The rapid expansion in use is attributed to yields nearly four times other vegetable oil crops, with similar production costs; favourable characteristics for the food industry (its relatively high smoke point and being semisolid state at room temperature); and strategies aimed at ensuring government policies are supportive to the expansion of palm oil cultivation, production and use.”

While these factors work in favour of the food industry, the study added that palm oil contains “a much higher percentage of saturated fats compared to other vegetable oils”.  

Therefore, as consumers, we must be aware of the ill effects of consuming palm oil.  

Specific health concerns associated with the consumption of palm oil

Sanchi Tiwari, nutritionist at Lord’s Mark Biotech explains, “Saturated fats are notorious for raising LDL (low-density lipoprotein) cholesterol levels, which dramatically increases the risk of cardiovascular disease such as heart attacks and strokes.” 

The accumulation of LDL cholesterol in the arteries causes atherosclerosis, she adds, which narrows blood vessels and impairs crucial organ function.

Furthermore, concerns have been raised about hormonal imbalances and potential toxicity due to oxidised palm oil, according to Lovneet Batra, clinical nutritionist and founder, Nutrition by Lovneet. “This could lead to reproductive issues and affect the health of vital organs like the liver, kidneys, and lungs,” she suggests. 

Dr Asmita Sawe, nutritionist and founder of Rejoice Wellness, reveals that the World Health Organization, and the US National Heart, Lung and Blood Institute have directed “consumers to limit the consumption of palm oil, palmitic acid and foods high in saturated fat.” 

Concerns have been raised about hormonal imbalances and potential toxicity due to oxidised palm oil, according to Lovneet Batra, clinical nutritionist and founder, Nutrition by Lovneet (Source: Freepik)

Alternatives or strategies for consumers looking to reduce their intake of palm oil 

As a nutritionist, Batra advocates for making informed choices to reduce palm oil consumption while maintaining a balanced diet. Here are some alternatives and strategies she recommends:

Choose healthier cooking oils: Opt for oils with higher levels of unsaturated fats, such as olive oil, avocado oil, or sunflower oil. These oils are lower in saturated fats and offer various health benefits, including improved heart health.

Read food labels: Be mindful of packaged foods and read the ingredient labels to identify products containing palm oil. Look for alternatives with healthier oil options or consider preparing meals using whole, natural ingredients whenever possible.

Cook at home: Cooking meals at home allows you to have better control over the ingredients used. Experiment with different cooking oils and explore healthier cooking methods like steaming, baking, or grilling to reduce the need for added fats.

Stay informed: Stay updated on nutritional guidelines and recommendations to make informed choices about your diet. Consult with a registered dietitian or nutritionist for personalised guidance and support in optimising your dietary habits for better health outcomes.

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