Scientific evidence highlights the health benefits of a diet rich in whole grains, vegetables, fruits, legumes, and nuts, while recommending dietary patterns low in salt, sugars, and fats, particularly saturated and trans fats.

However, food processing, packaging, and marketing techniques have shaped consumer preferences and played a significant role in the increase in global consumption of ultra-processed foods containing high amounts of salt, sugar, and fat.

At the same time, the use of vegetable oils, particularly palm oil, has sparked a wave of consumer concern. If you share these concerns and are wondering what palm oil really is, why it is considered harmful, and why the food industry uses it so frequently, let’s explore what the scientific evidence has to say!

What Is Palm Oil?

Palm oil is a lipid extract obtained from the fresh mesocarp of the fruits of the oil palm (Elaeis guineensis), which belongs to the Palmae family. It is one of the most widely used vegetable oils worldwide, as it is found in approximately half of the food and consumer products commonly used, ranging from snacks to cosmetics. The oil palm is cultivated mainly in sub-Saharan African countries, while Indonesia and Malaysia account for more than 80% of global palm oil production.

Why Is Palm Oil So Popular in the Food Industry?

The rapid expansion of palm oil use is largely due to its high yields, which are almost four times greater than those of other oil-producing crops. Its popularity stems from its low production costs, favorable physicochemical properties, and strategies aimed at supporting and expanding both its cultivation and production.

Although these factors offer clear advantages to the processed food industry, palm oil contains a significantly higher proportion of saturated fat than other vegetable oils.

Its oxidative stability, functional properties, and reliable supply have made it a preferred raw material for food manufacturers.

In summary, the food industry appears to favor palm oil because of its:

1. Low cost: This can result in a lower price for the final product on supermarket shelves.

2. High stability: This helps maintain the stability of the finished product, preserving its taste and texture and allowing it to remain on shelves for extended periods without deterioration.

3. Favorable sensory properties: These contribute to the taste and texture of the final product.

Key Physicochemical Characteristics of Palm Oil

• Solid at room temperature.
• Odorless.
• Palm oil can be fractionated into liquid palm olein and the more solid palm stearin, allowing it to be used in foods that require a specific texture.
• High thermal and oxidative stability: Its high saturated fatty acid content, together with its composition, contributes to its resistance to oxidation. This is useful in high-temperature cooking applications above 200°C.
• Fatty acid composition: Approximately 50% saturated, 40% monounsaturated, and 10% polyunsaturated fatty acids. Palmitic acid accounts for approximately 44% of its composition.
• Vitamin E, carotenoids, and antioxidant compounds: These help protect the heart and contribute to the prevention of chronic diseases.

Palm Oil: Why Is It Considered “Bad,” and When Can It Become Harmful?

Consuming refined palm oil may pose health concerns when consumed in large quantities, mainly because of its high saturated fat content and the potentially harmful compounds that can form during high-temperature refining.

Unrefined palm oil is rich in carotenoids, antioxidant compounds, phenolic compounds, and vitamin E, whose levels decrease during refining. The heat treatment of vegetable oils can contribute to the formation of undesirable contaminants, such as 3-MCPD esters and glycidyl esters.

Therefore, palm oil in its natural state appears to behave similarly to other vegetable oils and also possesses certain beneficial properties. However, the way it is processed by the food industry, particularly through refining, may make it a less favorable choice from a health perspective.

Health Effects

• Risk of cardiovascular disease: Due to its high saturated fatty acid content, palm oil may contribute to increased triglyceride levels and LDL (“bad”) cholesterol in the blood.

• Development of insulin resistance: Total fat intake, saturated fat intake, and excessive calorie consumption that leads to obesity can have adverse effects on glucose metabolism.

• Potential cancer risk: A diet high in fat (more than 35% of daily energy intake) has been associated with an increased risk of developing various types of cancer compared with a low-fat diet.

It is important to note that these effects are dose-dependent, meaning they are related to the amount of oil consumed, and are not exclusive to palm oil.

Environmental Impact of the Food Industry

The widespread and continuous use of palm oil by the food industry appears to have a significant environmental impact, representing one of its most serious consequences. Specifically, the following issues have been reported:

• Large-scale deforestation, including the loss of up to 50% of trees in tropical forest areas.
• Threats to the survival of endangered species.
• Increased greenhouse gas emissions.
• Water and soil pollution.

Which Foods May Contain “Hidden” Palm Oil?

Palm oil is widely used in packaged and ultra-processed foods. Ultra-processed foods are industrially manufactured products made from substances extracted from, or derived through the refining of, whole foods such as fruits, agricultural crops, and cereals.

Examples of common ultra-processed foods include:

• Chocolate spreads and praline spreads.
• Biscuits and croissants.
• Margarine.
• Vegetable shortening.
• Snacks and chips.
• Rusks and sliced bread.

What About Organic Palm Oil?

We are often asked, “Why is palm oil used in organic products?” This question arises because palm oil is not considered particularly beneficial to human health, while its intensive production can place a burden on the environment.

The main differences are as follows:

1. Organic palm oil is unrefined. This means it is found in organic foods in its natural form, which, as discussed above, also has certain beneficial properties.

2. It is produced sustainably, with respect for nature. Like other organic foods, it is produced in a way that respects the environment and does not contribute to deforestation or any of the environmental impacts mentioned above.

3. It can improve the texture and taste of a product without the negative effects associated with refined palm oil.

The main similarity is that both organic and refined palm oil are calorie-dense, as are all oils. Therefore, although organic palm oil is less processed, this does not mean it should be consumed without moderation or in large quantities.

How Can You Avoid Refined Palm Oil?

Palm oil is not always listed simply as “palm oil” on product labels. You may also find it under the following names:

• Vegetable fat / Vegetable oil.
• Palm fruit oil.
• Palmate / Palmitate.
• Palm kernel / Palm kernel oil.
• Glyceryl.
• Stearate / Stearic acid.
• Elaeis guineensis.
• Palmitic acid.
• Palm stearine.
• Palmitoyl oxostearamide / Palmitoyl tetrapeptide-3.
• Palmolein.
• Sodium laureth sulfate / Sodium lauryl sulfate.
• Sodium kernelate / Sodium palm kernelate.
• Sodium lauryl lactylate / Sodium lauryl sulfate.
• Hydrated palm glycerides.
• Ethyl palmitate / Octyl palmitate.
• Palmityl alcohol.

In organic foods, palm oil is generally listed under its original name, “palm oil,” making it easier to identify, as it is used in its unrefined form.

Do – Don’t: Which Oils to Choose and Which to Avoid

Do – Oils to Prefer

Choose oils rich in monounsaturated and polyunsaturated fats, such as:

• Extra Virgin Olive Oil (Green Village).
• Cold-Pressed Avocado Oil.
• Virgin Coconut Oil – Unrefined, Cold-Pressed (Green Village).
• Cold-Pressed Flaxseed Oil.
• Cold-Pressed Sesame Oil.
• Virgin Cold-Pressed Sunflower Oil.
• Safflower Oil.

Don’t – Oils to Limit or Avoid

Limit refined oils high in saturated fats and, where present, trans fats, including:

• Refined palm oil.
• Refined seed oils.
• Oils in general when consumed in excessive quantities.

Discover Your Options at Biologiko Chorio

Reading product labels can be tiring, but at Biologiko Chorio, we make it easier for you. On our shelves, you will find a wide variety of your favorite snacks, biscuits, and chocolate spreads made with organic oils.

Make a change today and take a step toward supporting your health!

Konstantina Kakogiannou
Dietitian–Nutritionist

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