Is palm oil bad for health? Here's what the science says

Indian Express

10-07-2025

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.
The Indian Food and Beverage Association (IFBA) said in a statement issued on Tuesday that palm oil has been consumed by Indians since the the 19th century, and that the oil has a well-rounded fatty acid profile.
Palm oil is among the most affordable and versatile edible oils globally, valued for its long shelf-life and neutral taste. Most packaged foods, including potato chips, biscuits, ice cream, and chocolates use palm oil.
Of late, the oil has been getting a bad rap from online influencers, celebrities, and fitness gurus. For instance, actor-producer Jackky Bhagnani recently called palm oil 'the most dangerous thing in life'. 'It's suicidal [to consume palm oil],' he said.
Are such claims scientific? Or are these just a marketing gimmick, as the IFBA claims?
High in saturated fats…
All oils mainly contain three types of fatty acids: the 'bad' saturated fatty acid (SFA) and the 'good' mono-unsaturated fatty acid (MUFA) and poly-unsaturated fatty acid (PUFA).
Consumption of oils with high SFAs is known to increase the levels of bad cholesterol (low density lipoproteins) which in turn increases inflammation in the body, decreases insulin sensitivity, and enhances the tendency of clot formation. Therefore, consuming such oils can increase the risk of heart attacks and strokes, as well as the onset of type-2 diabetes.
Fats that remain solid or semi-solid at room temperatures — including palm oil, coconut oil, ghee, butter, and lard — are high in saturated fatty acids (See Chart).
According to the Indian Dietary Guidelines, prepared by the Indian Council of Medical Research (ICMR), coconut oil and ghee have the highest SFA content, around 90 grams and 70 grams respectively per 100 grams of oil. Palmolein, the liquid part of palm oil, contains around 40 grams of SFA and 40 grams of MUFA, with the rest being PUFA. Mustard, safflower, and sunflower have the lowest SFA content, less than 10 grams per 100 gram of oil.
…But it isn't hydrogenated
Apart from these three fatty acids, trans fatty acids (TFA) are produced during the hydrogenation of liquid vegetable oils. The addition of hydrogen atoms into such oils converts liquid oil to semi-solid, and increases their shelf-life.
Studies have shown that the consumption of TFAs can increase the risk of diabetes, breast cancer, colon cancer, pre-eclampsia (high blood pressure during pregnancy), and disorders of the nervous system.
Since palm oil is semi-solid at room temperature, it does not need to be hydrogenated. In fact, the rise in popularity of palm oil from the 1990s onwards was driven by health concerns about hydrogenated oils.
Most oils also contain minor components such as tocopherols and sterols — naturally occurring antioxidants that give oils their distinct flavours. Palm oil contains tocotrienols, which help lower blood cholesterol levels.
Mix of oils, in moderation
According to the ICMR's guidelines, a mix of oils that are low in SFA and high in PUFA should ideally be used. This would mean avoiding palm oil as much as possible.
But the alternatives that are often pushed by influencers are not necessarily much healthier. Some of them swear by ghee and coconut oil, which have an even higher content of SFAs.
At the end of the day, an individual's health outcomes are determined by a number of factors that go beyond just the type of oil consumed.
* The ICMR's guidelines suggest that consumption of oil should be limited to between 20 and 50 grams (four to 10 teaspoons) per person per day. Those living sedentary lifestyles should stick to the lower end of this range (20-30 grams).
* The guidelines recommend getting most of one's fat requirement from nuts and seeds such as walnuts, flaxseed, chia seeds, soyabean, and fenugreek seeds. Marine fish, other sea foods, and eggs are also good natural sources of PUFA, they say.
* The ICMR recommends that oils should not be reheated. This is because once heated, PUFAs in the oil start to oxygenate, and form harmful compounds that increase the risk of cardiovascular disease and cancers. If one does have to reuse oil, such oil should not be used for high-temperature cooking, and should be consumed within a day or two.
Anonna Dutt is a Principal Correspondent who writes primarily on health at the Indian Express. She reports on myriad topics ranging from the growing burden of non-communicable diseases such as diabetes and hypertension to the problems with pervasive infectious conditions. She reported on the government's management of the Covid-19 pandemic and closely followed the vaccination programme.
Her stories have resulted in the city government investing in high-end tests for the poor and acknowledging errors in their official reports.
Dutt also takes a keen interest in the country's space programme and has written on key missions like Chandrayaan 2 and 3, Aditya L1, and Gaganyaan.
She was among the first batch of eleven media fellows with RBM Partnership to End Malaria. She was also selected to participate in the short-term programme on early childhood reporting at Columbia University's Dart Centre. Dutt has a Bachelor's Degree from the Symbiosis Institute of Media and Communication, Pune and a PG Diploma from the Asian College of Journalism, Chennai. She started her reporting career with the Hindustan Times.
When not at work, she tries to appease the Duolingo owl with her French skills and sometimes takes to the dance floor. ... Read More