Palm Oil
Why it Matters?
Palm oil, though under scrutiny, is not inherently harmful, and labels like "palm oil free" are misleading and marketing-driven, as per the Indian Food and Beverage Association.
What You Should Know?
Palm oil has been consumed in India since the 19th century and is valued for its affordability, long shelf life, and neutral taste.
India is the largest importer and second-largest consumer of palm oil.
It is used as cooking oil, and in everything from cosmetics, processed foods, cakes, chocolates, spreads, soaps, shampoo, and cleaning products to biofuel.
The use of crude palm oil in making biodiesel is being branded as ‘green diesel’.
Indonesia and Malaysia together account for almost 90% of the global palm oil production.
Properties:
Palm oil is semi-solid at room temperature and contains approximately 40% Saturated Fatty Acids (SFAs), 40% Monounsaturated Fatty Acids (MUFAs), and 20% Polyunsaturated Fatty Acids (PUFAs).
Palm oil does not require hydrogenation, so it does not form Trans Fatty Acids (TFAs), which are linked to cancer, diabetes, and pregnancy-related disorders.
Palm oil naturally contains tocotrienols, a form of Vitamin E, which may help in lowering Low-Density Lipoprotein (LDL) cholesterol.
Other facts:
Oils high in SFAs like ghee (70g/100g) and coconut oil (90g/100g) are less heart-friendly compared to oils rich in PUFAs.
Oils that are solid/semi-solid at room temperature, like palm oil, ghee, and butter, are high in SFAs and may increase the risk of heart disease, stroke, and type 2 diabetes.
Daily edible oil intake should be 20–50 grams per person, with 20–30 grams advised for those with sedentary lifestyles.
Nuts, seeds (like walnuts, flaxseeds, and chia), marine fish, and soybeans are better sources of healthy fats rich in PUFAs.