Many processed foods like bread, cakes, noodles, and chocolates contain palm oil, which can increase the risk of heart disease. A study by PGIMER, Chandigarh, found that palm oil is high in saturated fat (about 50%), which raises bad cholesterol (LDL) and triglycerides. This increases the chances of clogged arteries and heart problems.
Why Is Palm Oil Used?
Palm oil is cheap, makes food last longer, and stays semi-solid at room temperature, making it ideal for bakery products, margarine, and fried snacks. In India, 59% of imported oils are palm oil-based, commonly used in restaurants, hostels, and street food. Palm kernel oil, used in sweets and coffee creamers, is even higher in saturated fats (85%).
The Dangers of Trans-Fats
Processed and fried foods also contain trans-fats, which are even worse for the heart. Trans-fats are made by adding hydrogen to vegetable oils, making them solid at room temperature. They hide in products like samosas, cakes, biscuits, frozen pizzas, and coffee creamers. Experts warn that consuming more than 2.2 grams of trans-fats daily can be harmful. WHO calls trans-fats the “tobacco of nutrition” because of their severe health effects.
Is Palm Oil Really Bad for You?
Many believe palm oil is unhealthy because nearly half of its calories come from saturated fat, which can raise bad cholesterol (LDL) and increase the risk of heart disease, according to the American Heart Association (AHA). The AHA suggests limiting saturated fat intake to 13 grams per day.
Additionally, a 2016 European study found that heating palm oil produces glycidol, a possible cancer-causing compound. However, this research was conducted on animals, and results in humans may differ.
Still, no food is entirely “good” or “bad”—palm oil has both benefits and risks that should be considered as part of a balanced diet.
How to Make Healthier Choices?
Doctors suggest switching to traditional oils like mustard, groundnut, and sesame, which have been part of India’s diet for centuries. They also recommend rotating oils to balance fat intake. While buying packaged foods, always check labels and avoid products with partially hydrogenated oils or vanaspati.
By making small dietary changes, you can protect your heart and lead a healthier life.
