Is Palm Oil Harmful to Health?

Estimated reading time: 7 minutes 56 seconds

What is Palm Oil?

Palm oil is a vegetable oil that can be obtained by squeezing the fleshy parts of palm tree fruits or crushing the kernel in the center of the fruit. These trees, which grow mainly in tropical regions such as Malaysia and Indonesia, were brought to Southeast Asia over time. Palm oil is used in many areas from the food industry to cosmetics as it is a highly efficient oil. Its long shelf life and durability have also made palm oil a preferred product in many production branches. Although Indonesia and Malaysia produce the overwhelming majority of palm oil on a global scale today, more than 40 countries currently produce palm oil.

Where is Palm Oil Used?

Palm oil is widely used in many sectors thanks to its efficiency and durable structure. So much so that it would not be an exaggeration to say that most of the junk food and packaged products on supermarket shelves contain palm oil. In addition, palm oil is frequently used in cosmetic products as well as in the food sector.

We can list the main products containing palm oil as follows:

• Food Industry: Packaged foods, snacks, margarines, and frying oils.
• Cosmetic Products: Soap, shampoo, skin care creams, and make-up products.
• Cleaning Products: Detergents and soaps.
• Biodiesel Production: Biodiesel production as an alternative to fossil fuels.

This wide range of uses has made palm oil one of the most important components of global trade. However, its widespread use raises environmental and health concerns.

Which Foods Contain Palm Oil?

Many people tend not to prefer products containing palm oil because of the negative health effects it can cause. It should be noted, however, that the ingredient list on packaged products does not always clearly state “palm oil”. They may be indicated as “palmitic acid”, “hydrogenated vegetable oil” or “vegetable oil”.

We can list the main food groups that contain or are likely to contain palm oil as follows:

• Snacks and fast-food products: Products such as chips, biscuits, cakes, crackers, and frozen pizza.
• Margarine and spreads
• Chocolate and confectionery products and nut creams
• Ice cream and dairy products
• Frying oils

Why Palm Oil is a Controversial Ingredient

Palm oil is a controversial product, both in terms of its harmful health effects and its environmental impact. The main reasons for these controversies are as follows:
Environmental Impacts: The destruction of large forest areas for palm oil production leads to rainforest degradation, loss of biodiversity, and endangerment of some species.

• Health Impacts: As a product high in saturated fat, excessive consumption can increase the risk of heart disease by increasing LDL (bad) cholesterol levels.
• Use in Processed Foods: Excessive palm oil consumption in processed and unhealthy foods can lead to obesity and metabolic disorders.
• Sustainability Issues: The “Sustainable Palm Oil” (RSPO) certification program has been established to reduce the environmental damage caused by palm oil but the effectiveness of this certification has also been a subject of debate.

Is Palm Oil Harmful to Health?

Excessive consumption of palm oil, which is widely used in processed foods, can have negative effects on health. Palm oil, especially due to its high saturated fat content, can increase bad cholesterol levels in the body and lead to cardiovascular diseases. The European Food Safety Authority (EFSA) has also stated that processing palm oil can produce some hazardous substances that can have a carcinogenic effect. Therefore, excessive consumption of processed foods containing palm oil can lead to various health problems.

Which Products Contain Palm Oil?

Palm oil, which is widely used today in many areas from food products to cosmetics, is not always easy to find in the ingredients list of products. Some manufacturers may prefer to use different names instead of clearly writing “palm oil” in the ingredient tables on the packaging, despite the presence of palm oil in the products they produce. It is therefore important to read labels carefully to identify products containing palm oil.

We have listed below some of the phrases that can be used on packages as an alternative to palm oil:

• Palmolein, Palm Stearin, Palm Kernel Oil
• Hydrogenated Vegetable Oils
• Glycerin, Stearic Acid, Lauryl Sulfate (found in cosmetics and cleaning products)
• E471 (Emulsifiers of Vegetable Origin)
• Sodium Laureth Sulfate (SLS) and Sodium Lauryl Sulfate (SLS)

The main categories in which palm oil is widely used are as follows:

• Biscuits, cakes, crisps and chocolates
• Margarine and spreadable chocolate creams
• Instant soups, frozen foods
• Detergents, shampoos, soaps and moisturizing creams

What Oil Can Be Substituted to Avoid Palm Oil Damage?

The main reason behind the widespread use of palm oil is that it provides a long shelf life and is an economical option. However, considering the environmental impacts and negative health effects of palm oil, it would be better to choose other products as an alternative to palm oil.

Below we have listed some types of oil that can be preferred instead of palm oil:

• Olive oil: Contains heart-healthy unsaturated fats and is rich in antioxidants. You can use it in cooking and salad dressings.
• Coconut Oil: It has a high saturated fat content but is metabolized faster by the body. Nevertheless, excessive consumption should be avoided.
• Butter and Ghee (clarified butter): An unprocessed alternative to palm oil, especially in baking and frying.
• Sunflower Oil and Canola Oil: Have a milder flavor profile and can be used in cooking and frying.
• Shea Butter and Cocoa Butter: Can be used instead of palm oil, especially in cosmetics and personal care products.