Is Palm Oil Bad for You? I Asked 2 Dietitians

How Is Palm Oil Used?

Most often, palm oil is found in food and beauty products. Per the WWF, palm oil is found in foods like instant noodles, margarine, ice cream and peanut butter, and beauty products like shampoos and lipsticks. It’s used to improve texture and taste, prevent melting and extend shelf life. It’s also odorless and colorless, meaning it won’t change the products it’s added to.

Health Benefits of Palm Oil

Though both Holley and Williams tell me that palm oil should be consumed in moderation, there are certain health benefits, largely due to the vitamin E found in palm oil.

"Palm oil has been linked to brain and heart health, particularly due to containing a specific form of vitamin E called tocotrienols," Holley says, adding that vitamin E is an antioxidant that helps to protect cells within the body from becoming damaged. "One tablespoon of unrefined red palm oil contains approximately 10 percent of the Daily Value of vitamin E and is rich in the form of tocotrienols. Research has shown tocotrienols to be beneficial for multiple inflammatory and chronic diseases, including neurodegeneration, cardiovascular disease, and type 2 diabetes, however, more clinical trials are needed."

Williams is also on board with vitamin E's benefits, saying that may support brain function, immunity, wound healing, skin health and more. She says, "I would argue that palm oil could definitely be included in moderation in a healthy and balanced diet. However, again depending on the individual and their specific needs, other oils may be more appropriate."

Palm Oil Health Concerns

"Before placing a negative label on palm oil, the source and amount of it being consumed should be considered," urges Holley, explaining that unrefined palm oil, which may be used in traditional West African dishes, provides foods like soups and stews with a savory, creamy taste and texture. On the flip side, palm kernel oil, the form commonly used in the United States, can be found in processed and fried foods due to its long shelf life, high smoke point and the texture it provides.

Both palm oil and palm kernel oil contain a large amount of saturated fat, about which Holley tells me, "Regularly consuming a high amount of saturated fat can contribute to elevated cholesterol. In addition to the saturated fat content, the processed foods that contain palm kernel oil are likely also high in added sugar and/or sodium and provide little to no nutritional benefits."

Is Palm Oil Bad for the Environment?

From a health perspective, there are pros and cons to palm oil, but from an environmental standpoint, there are clearer issues. According to Scientific American, the rapid global demand for palm oil is partially responsible for rapid deforestation in areas in Indonesia and Malaysia, and also has negative effects on carbon emissions and climate change.

Per the WWF, "Large areas of tropical forests and other ecosystems with high conservation values have been cleared to make room for vast monoculture oil palm plantations. This clearing has destroyed critical habitat for many endangered species—including rhinos, elephants and tigers." On top of that, "Burning forests to make room for the crop is also a major source of greenhouse gas emissions. Intensive cultivation methods result in soil pollution and erosion and water contamination."

Holley shares that, according to the Roundtable on Sustainable Palm Oil (RSPO) has established standards and certification for sustainably produced palm oil, and consumers can check to see if products contain RSPO certified palm oil through a search tool on their website.

Summary: Is Palm Oil Bad for You?

Considering how many products contain palm oil, boycotting it altogether is near impossible. Plus, reduced demand for palm oil could force the companies harvesting it to instead transition to more intensive timber harvesting that could increase pollution. Instead of stopping altogether, the best solution seems to be to find sustainable palm oil when possible. How? Look for products with a green “RSPO” sticker or a “Green Palm” label, which show that a producer is making the transition to a more sustainable production process. And when it comes to consuming it as part of your diet, moderation is key. Williams explains, "From a nutrition standpoint, I believe that all foods should be consumed in moderation. Again, there is no straightforward answer to how much each individual should consume or avoid in regards to palm oil. There can be nutritional benefits from this oil, but there can also be nutritional downfalls. I recommend that each person should make a decision based on their personal needs, goals and food access."

Cooking Alternatives to Palm Oil

While avoiding palm oil altogether is neither plausible nor advisable, if you are looking for healthier oils with which to cook, consider these alternatives.

1. Olive Oil

Linked to a reduced risk for heart disease, stroke and certain cancers, this one is the Superman of oils (if Superman were a Greek god). Its mild flavor makes it a healthy substitute for butter when baking, and its inherent skin-improving qualities can work their magic whether you ingest it or apply it topically. Store it in a dark place away from heat.

2. Avocado Oil

Great for high-heat cooking as well as in salad dressings and cold soups, this oil contains monounsaturated fats like oleic acid (read: the really good kind) that help lower cholesterol levels and blood pressure. Basically, it's a cooking oil powerhouse. You can keep your avo oil in the cupboard or refrigerate to make it last longer.

3. Ghee

Made by slowly simmering butter and straining out the milk solids, ghee is lactose-free, contains no milk proteins and has a super-high smoke point. When made from grass-fed butter, it retains those good-for-you vitamins and minerals. Ghee can last for a few months without refrigeration, or you can store it in the fridge for up to a year.

4. Flaxseed Oil

This oil is highly flavored (some might say funky), so it’s best used sparingly: try mixing with a more neutral oil in a salad dressing, or using just a drizzle as a finishing touch to any dish. Flaxseed oil is sensitive to heat, so avoid hot applications and store it in the fridge.

5. Grapeseed Oil

A neutral flavor and high smoke point make this oil a perfect substitute for vegetable oil. It's packed with vitamin E and omegas 3, 6 and 9, as well as antioxidants and anti-inflammatory compounds. It's versatile enough for savory and sweet applications, so try swapping it for butter in your next recipe. Psst: Grapeseed oil can even become the star of your beauty routine. Store it in a cool, dark place (like your fridge) for up to six months.

6. Coconut Oil

This tropical oil smells great and is rich in healthy fats. It also contains lauric acid, a compound known for its helpful ability to kill bacteria that can cause infections. If you're not into its slightly sweet flavor, try it in your beauty routine: It's incredibly versatile. Coconut oil is best kept in a cool, dark place like your pantry (if you want it to remain solid at room temperature).