While it’s true that palm oil contains saturated fats, it is also packed with nutrients that contribute to overall health.
One of the standout features of palm oil is its rich content of carotenoids, the precursors to vitamin A that play a vital role in maintaining good vision, supporting immune function, and promoting skin health.
Red palm oil, in particular, is high in beta-carotene, the same compound that gives carrots their vibrant orange hue.
Palm oil is also a valuable source of tocotrienols, a form of vitamin E with potent antioxidant properties. Antioxidants are essential for protecting cells from oxidative damage, which is linked to heart disease and cancer.
Tocotrienols have also been studied for their neuroprotective effects and potential role in reducing the risk of stroke.
Palm oil contains a nearly equal mix of saturated and unsaturated fats, making it more balanced than many other oils.
The saturated fat in palm oil is primarily in the form of palmitic acid, which, when consumed in moderation as part of a balanced diet, has been shown to have a neutral effect on cholesterol levels.
Moreover, the unsaturated fats in palm oil, such as oleic acid and linoleic acid, are beneficial for heart health.
Oleic acid, a monounsaturated fat, is known to help reduce bad cholesterol levels (LDL) and increase good cholesterol levels (HDL). This makes palm oil a versatile cooking oil that can support cardiovascular health when used appropriately.
The Malaysian Dietary Guidelines 2020 recommend that fat intake should not exceed 30% of total daily energy intake, with saturated fats contributing no more than 10%.
It is important, however, to combine palm oil with other types of fats in your diet to achieve a healthy balance.
The Guidelines also advocate a variety of cooking methods and oils to promote a balanced intake of nutrients. One of palm oil’s practical cooking advantages is its stability at high temperatures, making it an excellent choice for deep-frying and stir-frying.
Unlike some oils that can break down and form harmful compounds when heated, palm oil remains stable, preserving its nutritional integrity. This stability not only enhances food safety but also ensures that the nutrients in palm oil are retained during cooking.
Practical tips for incorporating palm oil into your diet
Incorporating palm oil in a healthy way into your daily diet is easier than you think.
Mindful portion sizes: Use palm oil sparingly to complement meals, rather than as the primary source of fat.
Mix oils for balance: When cooking, use a blend of palm oil and other oils you may currently use. This approach allows you to enjoy the benefits of both saturated and unsaturated fats.
Enhance nutrient absorption: Fat-soluble vitamins such as Vitamins A, D, E, and K require fat in your diet for absorption. When making a salad with an assortment of ingredients, consider using a small amount of palm oil in the dressing to enhance the absorption of these essential nutrients. Or drizzle palm oil on your herbs and spices to marinate meats, seafood, fish or vegetables when baking, grilling or air-frying.
Opt for red palm oil for extra nutrients: Red palm oil’s high beta-carotene content not only adds a vibrant colour to your dishes but also boosts your intake of vitamin A, which is important for eye health among others.
Limit use in fried foods: While palm oil is stable at high temperatures, it’s important to limit the consumption of fried foods. Instead, grill, steam, or bake, where you can use it sparingly.
Incorporate palm oil in baking: Palm oil can be a healthier alternative to butter or margarine when baking. It provides the necessary fat content for moisture and texture without the trans fats found in some processed fats. As a rule of thumb, if the recipe uses one cup of butter, you can use ¾ cup palm oil as a substitute.
Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.