Palm Oil

What is palm oil and what is it used for?

Palm oil is obtained from the fleshy part of the palm fruit; palm kernel oil, obtained from the seed, is a different product. In its crude form it is orange-red and contains carotenoids, but the food industry mostly uses the refined, colourless and odourless form.

Manufacturers prefer palm oil for technical and economic reasons: it is solid at room temperature, resistant to oxidation, extends shelf life, is suitable for frying and is cheap because of its high yield. As trans fats were reduced in foods, palm oil largely took the place of partially hydrogenated oils.

Which products contain it?

• Biscuits, crackers, cakes and pastries
• Chocolate, chocolate hazelnut spread and wafers
• Crisps, instant noodles and fried snacks
• Margarine and vegetable fat blends
• Some infant formulas and coffee creamers

On the label it appears as “palm oil”, “palm stearin”, “palm olein” or “vegetable oil (palm)”. Under EU and Turkish labelling rules, the source of a vegetable oil must be stated.

Is it harmful? The scientific assessment

About half of palm oil is saturated fat, most of it palmitic acid. High intake of saturated fats can raise LDL cholesterol; for this reason the World Health Organization recommends limiting saturated fats to a small share of total energy and replacing them with unsaturated fats where possible. In this respect palm oil is a less favourable choice than olive oil or sunflower oil, although it contains less saturated fat than butter.

The second issue is refining. When oils are processed at very high temperatures to remove odours, 3-MCPD esters and glycidyl esters can form; these contaminants have generally been found at higher levels in palm oil than in other vegetable oils. EFSA has stated that glycidol, released from glycidyl esters, may be genotoxic and carcinogenic (IARC: glycidol Group 2A, 3-MCPD Group 2B). For this reason the EU has set maximum limits for these substances in vegetable oils and infant formula, and manufacturers have significantly lowered levels by improving processing conditions.

The environmental dimension

Palm oil production has been linked to the destruction of tropical forests and loss of biodiversity, particularly in Southeast Asia. Sustainable production certifications aim to reduce this problem; however, the issue is complex, because replacing palm oil with another oil may require more land.

What to do when you see it on a label

Eating a product containing palm oil now and then is not a serious risk. The problem is that palm oil is mostly found in sugary, processed snacks, and these products can make up a large part of the daily diet. For products other than infant formula, it is more meaningful to focus on how often you eat the product than on the type of fat. When cooking at home, choosing unsaturated oils such as olive oil is the generally recommended approach.