Palm oil is the most widely used vegetable oil in the world1, and over 85% of the global supply comes from Indonesia and Malaysia, although there are 42 countries that also make it, according to the World Wildlife Federation. It’s considered a low-cost oil because it often produces a greater yield than other vegetable oils with an overall lower cost of production. While this sounds good in theory, it can create some environmental issues when production gets out of hand (more on that later). For now, let’s start with the different types of palm oil you’ll find on shelves. “The refined form, which is most widely used, goes through quite a bit of processing to get to its end product,” says registered dietitian Kristin Gillespie, M.S., R.D., LDN. She adds that refined oil is often used in cooking due to its high smoke point, but it’s also found in almost 50% of processed foods, like pizza, peanut butter, chocolate, coffee creamers, and margarine, and many personal care products, where it acts as a stabilizer. The majority of the palm oil we eat in Western diets tends to be found in these processed foods; we don’t use it for cooking. “Unrefined palm oil is less processed than its refined counterpart. As a result, it has a stronger color and taste compared to refined palm oil, which is more neutral,” says Gillespie. Unrefined palm oil (also called red palm oil) is not as common in Western diets and tends to be more of a specialty product. “Nutritionally and health-wise, they are similar; however, the carotenoids present in unrefined palm oil are lost during processing. Because of this, refined palm oil does not offer this nutritional benefit.” Other studies4 link palm oil to better heart health, especially when substituted for trans fats. Palm oil is mostly saturated fat, but it also contains oleic and linoleic acids, monounsaturated and polyunsaturated fats (respectively). According to a 2015 report in the World Journal of Cardiology5, palm oil has actually been shown to protect the heart and blood vessels and has no incremental risk for heart disease when consumed as part of an otherwise healthy, balanced diet. Unrefined palm oil is also rich in carotenoids, which are converted to vitamin A. “As a result, palm oil consumption can help improve vitamin A status6 for those who are prone to malabsorption or deficiency of this key nutrient,” says Gillespie. “Of note: This benefit does not translate to refined palm oil (which is what we typically see used in the Western diet).” It’s also worth pointing out that when used for cooking, palm oil has a relatively high smoke point of around 450 degrees Fahrenheit. For the record, less than 10% of Americans get enough omega-3s, and according to Ashley Jordan Ferira, Ph.D., RDN, mbg’s director of scientific affairs, “We have a national omega-3 gap that needs to be addressed ASAP,” she previously told mbg. And as we already mentioned, the World Journal of Cardiology has taken a pretty firm stance that there’s no benefit to replacing palm oil with unsaturated fats as long as you’re eating a nutritionally balanced diet otherwise (aka enough omega-3s and other important nutrients). All that said, the biggest downside of palm oil actually goes beyond your health. Many old-growth forests are cleared away for palm oil plantations, most notably in Southeast Asia. As palm oil growers race to expand their land area to keep up with palm demand, they cut down trees, destroying wildlife habitats and harming a valuable carbon storage sink. Palm oil sourcing is a threat to the survival of orangutans, and it also threatens Sumatran elephants, rhinos, tigers, and the livelihoods of local community members. It is possible to find sustainable palm oil, but you have to be extra diligent since cheaper versions of the oil are often found in packaged foods and personal care products. If you do purchase palm oil, make sure it’s RSPO-certified deforestation-free palm. “When consumed in moderation, the fat profile of this oil is reasonable and [thought] to promote heart health. However, when consumed in excess, it may have the opposite effect,” says Gillespie. Quality also matters, as does the oil’s freshness. While palm oil is one of the most shelf-stable oils you can buy, it can go rancid if not stored properly (in a cool, dark place like a pantry). When this happens, the oil becomes oxidized and can increase free radical production in your body. This is true of any cooking oil, though. The bottom line? “I don’t know that I would go so far as to say that palm oil is ‘healthy’ or ‘good for you,’ but it can be a good option when compared to other oils,” says Gillespie. While canola oil is a go-to cooking oil due to its neutral flavor and high (400 degrees Fahrenheit) smoke point, you’re better off skipping it. And while there’s been a lot of discussion around whether or not you should cook with olive oil, it actually has a pretty high smoke point of 410 degrees Fahrenheit. So as long as you keep the cooking temperature reasonable, olive oil—particularly extra-virgin olive oil—is a great choice. Avocado oil is rich in oleic acid and other plant compounds called tocopherols, polyphenols, and phytosterols16 that promote heart health. As far as cooking goes, coconut oil’s smoke point is moderately high at 350 degrees Fahrenheit, but it’s not as stable as palm oil. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
