Palm Oil: Health Effects to Know

Palm oil comes from the fruit of the oil palm tree. Oil extracted from the flesh of the fruit is called palm oil, while oil made from the seed (or kernel) is called palm kernel oil. Palm oil is one of the most widely used edible fats in the world and is consumed in many countries.1

Palm oil has properties that may offer health benefits, such as vitamin E and beta-carotene, which might have antioxidant effects. It also contains saturated and unsaturated fats.2

Some studies have found evidence to promote the consumption of palm oil because of its nutritional and therapeutic properties. Others have found evidence to limit its use, largely because of its high saturated fat content and potential for related negative health impacts.3

For example, the World Health Organization (WHO) suggests that eating a diet rich in palm oil on a daily basis may increase the risk of cardiovascular disease.4

This article will primarily focus on the negative health impacts of palm oil, specifically the saturated fat content of palm oil, potential health effects (such as inflammation, cancer, and type 2 diabetes), food items with palm oil, who should avoid or limit palm oil intake, and palm oil compared to other oils.

Palm Oil, Saturated Fat Content, and Cardiovascular Disease
Palm oil is composed of about 50% saturates, 40% monounsaturates, and 10% polyunsaturates
Tropical oils, such as palm oil, palm kernel oil, and coconut oil, are all high in saturated fats. Saturated fats can increase low-density lipoprotein (LDL, or “bad”) cholesterol and triglycerides
and have been linked to heart disease.1

In addition to tropical oils, saturated fats occur naturally in many foods, primarily animal sources such as meat and dairy.6
Palm Oil and Inflammation
The palmitic acid in palm oil is considered pro-inflammatory (meaning it promotes inflammation).11

Despite palm oil’s high palmitic acid content, some studies suggest consuming it may not have a negative effect on inflammation and may even have a beneficial effect.11 This is likely because palm oil also contains anti-inflammatory properties such as tocotrienols (chemicals in the vitamin E family).
Palm Oil and Cancer
Some evidence suggests that a diet consisting of greater than 25% fat could be a risk factor for certain cancers, such as breast, colorectal, and prostate cancers, compared to a diet consisting of less than 20% fat.10

The effect of palm oil on cancer occurrence has not been studied well. Some research suggests palm oil may contribute to cancer risk because of the acrylamide.
Palm Oil and Type 2 Diabetes
In some rodent studies, palm oil was found to impair glucose tolerance and reduce insulin sensitivity.10
More research is necessary to determine whether palm oil plays a role in type 2 diabetes.
Food Items With Palm Oil

Versions of palm oil may be found in foods such as:
• Baked goods4
• Frozen foods
• Processed meals
• Chocolate
• Snack foods
• Candies
• Chips
• Confectionary fats
• Ice cream
• Cooking oil
• Industrial frying fats
• Microwave popcorn
• Instant noodles and oatmeals
• Peanut butter
• Salad dressings
• Non-dairy creamers
• Vegetable ghee
• Soups
• Supplements/vitamins
Who Should Avoid or Limit Palm Oil Intake?
People who have high cholesterol may want to discuss with their healthcare provider if they should limit their palm oil intake because of its potential to raise LDL cholesterol.2
Palm Oil Compared to Other Oils
Palm oil is widely used, accounting for more than half of all vegetable fats and oils combined.4
Palm oil has less saturated fat than butter, coconut oil, and palm kernel oil and has no trans fat.