Key Points
\nPalm oil is everywhere\u2014especially in packaged foods\u2014so knowing its benefits and issues helps you make smarter choices.Nutritionally, palm oil sits between coconut oil and olive oil, with mixed effects on heart health and cholesterol.
It\u2019s popular because it\u2019s cheap, versatile, and high-yielding, but it raises potential health, labor, and environmental concerns.Choosing RSPO-certified or clearly labeled sustainable products supports eco-friendly farming practices while still allowing you to enjoy the foods you love.<\/p>\n
Palm oil takes up space in your kitchen, even if you don’t realize it. Reach for a cookie or pull out a package of puff pastry dough<\/a> for a weekend baking project, and chances are, palm oil is there.\u00a0In fact, according to the World Wildlife Foundation<\/a>, palm oil is in 50 percent of the packaged items found in supermarkets, which begs the question: how did an ingredient most of us have never seen become so ubiquitous? What exactly is it, and is it okay that it’s in everything?\u00a0\n<\/p>\n Like so many ingredients in our food system, palm oil has its share of trade-offs. It delivers on texture and stability, but it’s also high in saturated fat, and its global production has been tied to deforestation, loss of wildlife habitat, and even labor concerns. Understanding where it shows up can help you shop more thoughtfully, without giving up the foods you love.<\/p>\n Kiat-Seng Qua, lecturer in chemical engineering<\/a> at Monash University Malaysia and an expert on the oils and fats industry. What Is Palm Oil and Where Is It Used? <\/p>\n Most home cooks have likely never seen palm oil, although according to a quick online search, you can buy it from several big chains. Made from the fruit of the African oil palm tree, it’s an efficient, versatile crop that is used to help products last longer.\u00a0\u00a0\n<\/p>\n “Palm oil is unique in that it yields two distinct oils from the same fruit: palm oil and palm kernel oil, which makes up about 10 percent of the fruit,” said Kiat-Seng Qua, a lecturer at Monash University Malaysia who studies the oils and fats industry.\n<\/p>\n Palm kernel oil is mainly used in personal care products like soaps and shampoos, while palm oil is prized in kitchens.\n<\/p>\n “Palm oil has a high smoke point, which makes it great for frying or saut\u00e9ing,” notes registered dietitian and author Lauren Manaker. “It’s also semi-solid at room temperature, so bakers can achieve flaky pastries or creamy textures without altering flavor. And because it has a mild taste, it won’t overpower other ingredients.”<\/p>\n There are two main types of palm oil: red palm oil, which, as the name suggests, is an orange-red color, and refined palm oil, which has a neutral color and flavor and is primarily used in packaged foods.\n<\/p>\n It’s also cost-effective. Oil palm trees produce more per hectare (about 2.47 acres) than any other crop, making palm oil both inexpensive and widely available, a benefit for large-scale manufacturers.\n<\/p>\n The Nutrition of Palm Oil <\/p>\n From a nutritional standpoint, palm oil is roughly 50 percent saturated fat and 40 percent unsaturated fat. It also contains vitamins A and E and oleic and linoleic acids.\u00a0\n<\/p>\n According to Manaker, that places it between coconut oil<\/a>, which is very high in saturated fat, and olive oil<\/a> or canola oil, which are rich in unsaturated fats linked to good heart health.\n<\/p>\n The saturated fat content, particularly palmitic acid, has raised concerns about cholesterol and heart disease. However, the effects of palm oil on cholesterol levels and heart health are still a topic of debate, with different groups holding conflicting opinions.\n<\/p>\n “Certain saturated fats are often linked to higher cholesterol levels and an increased risk of heart disease,” Manaker explains. “Because of this, many experts discourage the use of palm oil in cooking. However, scientific studies tell a more nuanced story. In fact, some data shows that palm oil doesn’t necessarily raise cholesterol levels or increase the risk of heart disease, especially when consumed as part of a balanced diet.”\n<\/p>\n Manaker emphasizes that balance is key and that there isn’t enough clinical research to recommend for or against using palm oil from a nutritional perspective yet.<\/p>\n Sustainability Issues With Palm Oil <\/p>\n The production of conventional palm oil is increasingly controversial.\u00a0“The interlinked impacts, deforestation, biodiversity collapse, climate forcing, pollution, and air-quality degradation underscore why palm oil production remains one of the most environmentally contentious agricultural commodities,” says Lacour Mody Ayompe, a scientist in the Department of Earth Systems Science at the University of California, Irvine. He explains several of the main environmental concerns:\n<\/p>\n Deforestation and habitat destruction: Expansion of oil palm plantations drives rampant forest clearing. In Indonesia alone, an estimated 1.5 million hectares of rainforest<\/a> are lost annually for new plantations.\u00a0\n<\/p>\n
\nLauren Manaker,\u00a0MS, RDN, LD, CLEC, registered dietitian at\u00a0Nutrition Now Counseling<\/a>\u00a0
\nLacour Mody Ayompe, scientist<\/a> in the Department of Earth Systems Science at the University of California, Irvine and sustainability expert on the food-water-energy nexus
\nMark Overbay, founder of nut butter company Big Spoon Roosters<\/a><\/p>\n