5 Palm Oil Benefits and Side Effects for Healthy Living!

• Written by Sejal Singhania

  Reviewed by Munmi Sharma

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Have you ever checked the ingredient list on your favourite biscuits, chocolates, or even your daily cooking oil? Most likely, you'll find palm oil listed there. This warm, golden-red oil is incredibly popular worldwide, and for good reason. While many people view it as just another cooking ingredient, it actually has some unique health benefits, nutritional value, and a few surprising facts you might not know.

Let's explore the palm oil benefits to understand why it has become a common household item and discover what you need to know before incorporating it into your daily routine.

What is Palm Oil?

Palm oil is a versatile vegetable oil derived from the fruit of the oil palm tree, which is primarily found in tropical regions such as Africa and Asia. It's a popular ingredient in many foods, skincare, and biofuels because it offers high yields per hectare and can tolerate high temperatures. The oil comes in two types: crude palm oil, made from the fruit's flesh, and palm kernel oil, from the seed. Containing approximately 40-50% saturated fatty acids, it is more resistant to oxidation than many other vegetable oils, making it a practical choice for various uses.

Types of Palm Oil: Breaking it Down 

Considering the type and processing level of palm oil is essential, as these influence its nutritional benefits and optimal uses. The following overview outlines common palm oil forms, their features, and typical uses:

Red Palm Oil

• Colour: Reddish Orange
• Nutrient content: High in Carotenes and Vitamin E
• Best used for: Suitable for a variety of food products.

 Palm Kernel Oil

• Colour: Pale Yellow
• Nutrient content: Similar to coconut oil
• Best used for: Mostly used in the cosmetic and soap industries.

 Refined Palm Oil

• Colour: Light Yellow 
• Nutrient content: Lower in carotenoids and Vitamin E
• Best used for: Commercial Food Processing

Nutritional Value of Palm Oil

Before adding palm oil to your pan, it's helpful to know what's inside. It contains numerous calories, healthy fats, and specific vitamins, providing more than just flavour. The nutritional profile per tablespoon of palm oil includes:

Some Potential Palm Oil Benefits

Palm oil often faces criticism, but when consumed in moderation and in its unrefined form, it can offer notable health benefits. Here are some health effects of palm oil: 

• Rich in Antioxidants: Palm oil, particularly the red palm oil, is rich in carotenoids and vitamin E, two powerful antioxidants. These nutrients work together to protect your cells from damage and promote your overall well-being.
• Supports Eye Health: The carotenoids in red palm oil naturally convert into vitamin A in your body, which plays a vital role in supporting clear eyesight and may help prevent vitamin A deficiency. 
• Boosts Heart Health (When Used Wisely): Although palm oil is high in saturated fat, it also contains beneficial monounsaturated and polyunsaturated fats. When consumed in moderation, it may help support healthy cholesterol levels.
• Brain Function & Cognitive Health: Palm oil contains tocotrienols, a form of vitamin E that may help boost brain health and protect against age-related memory decline.
• Palm Oil Benefits During Pregnancy: Palm oil is rich in essential vitamins vital for fetal growth. Regular consumption during pregnancy helps prevent vitamin deficiencies and supports proper child growth. It provides significant amounts of Vitamins D, A, E, and other nutrients.
• Benefits of Palm Oil On Skin & Hair: Palm oil is commonly used in skincare for its moisturising benefits and in hair care to enhance shine and texture, due to its vitamin E content.

How Palm Oil is Used in Our Daily Life

There are numerous benefits of palm oil for health, and it is found in various products, including cooking oils, food, and skincare products. Paying attention to its presence can help us make more informed choices when shopping and using these products. Let's take a look at how palm oil is part of our daily lives.

In foods & snacks: Cookies, bread, instant noodles, margarine, and even some protein bars contain palm oil.

In personal care products: Found in soaps, shampoos, lotions, and toothpaste for its texture and moisturising properties.

In household products: Candles, detergents, and cleaning products often contain derivatives of palm oil.

In pharmaceuticals: Used as an ingredient in capsules and specific medicines.

In biofuels: Palm oil is also utilised as a renewable energy source in biodiesel.

Pro Tip: Eating healthily, such as choosing nutrient-rich oils, is a wonderful way to support your family's overall well-being. To ensure your loved ones are fully protected, it's a great idea to pair these good habits with a reliable health insurance plan. Family Health Insurance from Care Health Insurance can shield your family from unexpected medical expenses, such as pre- and post-hospitalisation costs, heart issues, and other serious illnesses. With this in place, your family can meet medical emergencies with confidence and peace of mind. Consider getting insurance to help you make healthier, smarter choices for your loved ones. 

Healthy Fats or Hidden Fats? Comparing Palm Oil with Other Oils

With numerous oils available on supermarket shelves, it’s natural to wonder which one to choose. Whether you're thinking about nutrition or cooking, here’s a friendly comparison of how palm oil stacks up against other popular oils you might already be using.

Palm Oil vs Olive Oil

Olive oil is healthier than palm oil because it has heart-healthy monounsaturated fats and antioxidants. Palm oil contains more saturated fats, which can raise cholesterol levels and increase the risk of heart disease. It's suitable for high-heat frying, while olive oil is better for everyday cooking, baking, and adding flavour with anti-inflammatory benefits. 

Palm Oil vs Canola Oil

Canola oil is often considered a healthier option compared to palm oil because it contains significantly lower saturated fat, more heart-healthy monounsaturated and polyunsaturated fats (such as omega-3s), and is free from trans fats. While palm oil offers a neutral flavour and a high smoke point that's great for cooking, its higher saturated fat level can raise health worries, especially related to heart health.

Palm Oil vs Avocado Oil

Avocado oil is considered healthier than palm oil because it has more monounsaturated fats and less saturated fat, which can lower bad cholesterol. It has a mild, fruity flavour and a high smoke point, suitable for various cooking methods. Palm oil contains antioxidants but also has more saturated fat, which can raise cholesterol levels. Its neutral taste makes it versatile for a wide range of foods.

Palm Oil vs Sunflower Oil

Palm oil contains more saturated fats, making it stable and suitable for high-heat frying, but it raises environmental concerns. Sunflower oil is high in heart-healthy unsaturated fats and vitamin E, and offers a neutral flavour for many cooking styles. The ideal choice varies based on the cooking method, health goals, and sustainability considerations.

Palm Oil vs Coconut Oil

Palm oil is generally healthier for heart health than coconut oil because it contains less saturated fat and more beneficial unsaturated fats and vitamins like Vitamin E. Coconut oil contains a higher level of lauric acid, which can help boost HDL cholesterol but may also increase the levels of bad LDL cholesterol. Environmentally, palm oil production leads to significant deforestation, while coconut oil has a smaller environmental footprint, making it the more sustainable choice.

Palm Oil Side Effects: The Hidden Downsides

Palm oil offers several benefits, but it’s also essential to be aware of a few concerns. Whether it’s about health or the environment, knowing the downsides helps you make more informed and caring choices. So here are some health risks of palm oil:

• Palm oil contains approximately 50% saturated fat, which can raise cholesterol levels and elevate the risk of heart disease if consumed excessively. 
• Processed versions aren't always ideal. Refined or hydrogenated palm oil can strip away vital nutrients and may form harmful trans fats, which is not good for health.
• Palm oil is calorie-dense, so it's best to consume it in moderation. Overeating can lead to weight gain. 
• Some people have reported stomach discomfort after consuming large amounts, so be aware of how your body reacts.

>>Read More: Unlocking the Health Benefits of Coconut Oil for your Skin, Hair & More

Palm Oil in a Nutshell: The Final Scoop

Deciding if palm oil is beneficial or harmful isn't simple; it largely depends on our usage, consumption levels, and overall diet balance. While it's true that palm oil contains a significant amount of saturated fat, meaning we should consume it in moderation, it also provides essential nutrients, such as vitamins A and E, which are highly beneficial. Its heat stability makes it a practical choice for cooking. Therefore, if we include palm oil in our meals, it's best to do so thoughtfully, ensuring our diet remains balanced and diverse. Opting for sustainably sourced palm oil can also help protect the environment, aligning with both our health goals and our responsibility to the planet.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.