Is Palm Oil Healthy? Facts, Myths and the Industrial Context

Key takeaways:

• Palm oil contains approximately 50% saturated fatty acids (predominantly palmitic acid), 40% monounsaturated oleic acid and 10% polyunsaturated fatty acids – this fatty acid profile is central to the debate about its health effects.
• Palm oil and cardiovascular health – the effect depends on the quantity in the diet and the context of the remaining dietary fats; the mere presence of saturated fatty acids does not make a product inherently harmful.
• Partially hydrogenated palm fat contained trans isomers and has today been practically withdrawn from the EU market; fully hydrogenated palm oil contains no trans fats.
• Crude, red palm oil is a source of tocotrienols and carotenoids – but the refined version, which predominates in the food industry, contains significantly fewer of these compounds.
• In food production, the key considerations are control of process contaminants (3-MCPD, glycidyl esters), RSPO certification, and selection of the appropriate type of palm oil for specific technological applications.

Palm Oil Composition and Its Health Impact

Palm oil and health is a topic that begins with the fatty acid profile. The raw material derived from the mesocarp of oil palm fruit (Elaeis guineensis) contains approximately 42% palmitic acid, 5% stearic acid, 40% oleic acid and 10% linoleic acid. This balance between saturated and monounsaturated fatty acids giving it a naturally semi-solid consistency at room temperature, without the need for hydrogenation.

In nutritional assessment, however, what matters is not so much the saturated fatty acid content per se, but what those fatty acids are replaced by in the diet. Replacing saturated fats with polyunsaturated fats is associated with a reduced risk of cardiovascular disease – a position consistent with the consensus of bodies such as WHO and EFSA. Substituting saturated fatty acids with simple sugars does not yield the same benefit. For this reason, assessing palm oil in a finished food product should always account for the full recipe composition and the nutritional context of that product.

Fatty Acid Profile

Clinical studies consistently show that palmitic acid raises LDL cholesterol more than oleic acid in traditional clinical studies, but less than lauric or myristic acids. This is an important distinction, since all saturated fats are frequently grouped into a single category. In practice, what matters to both the dietitian and the food technologist is the total fat profile of the finished product, not any single raw material.

Tocotrienols and Carotenoids

Crude palm oil (CPO) is one of the richest plant-based sources of tocotrienols – a form of vitamin E with potent antioxidant activity – as well as beta-carotene, which imparts its characteristic red colour. The refining process removes most of these compounds, however, which is why refined palm oil used in the food industry has a yellowish colour and a considerably depleted micronutrient profile.

Is Palm Fat Healthy According to Current Research?

Is palm fat healthy? – the scientific answer is nuanced. Meta-analyses of observational studies have not demonstrated a clear independent association of palm oil consumption on cardiovascular disease risk when the overall diet is considered. Interventional studies, however, show that replacing palm oil with rapeseed oil or olive oil reduces LDL in individuals with dyslipidaemia.

From a food manufacturer’s perspective, this means that demonizing the ingredient is just as inappropriate as promoting it uncritically. Palm oil cannot simply be classified as either “healthy” or “unhealthy” – but neither is it inherently harmful. What matters is the quantity, the frequency of consumption and the other ingredients the product contains.

3-MCPD, Glycidyl Esters and Process Contaminants

In the debate about whether palm oil is healthy, 3-monochloropropanediols (3-MCPD) and glycidyl fatty acid esters (GE) are frequently discussed. These compounds are formed during high-temperature deodorisation of refined vegetable oils, and historically, particularly high levels were observed in palm oil due to the specifics of the refining process.

In 2018, the EU introduced Regulation 2018/290 establishing maximum permitted levels for GE, and from 2020, limits for 3-MCPD and its esters. Reputable palm oil producers today use modified refining processes (including lower deodorisation temperatures, multi-stage deodorisation and two-stage refining), which keep these contaminants below regulatory thresholds. For the food industry, this means verifying certificates of analysis (CoA) from suppliers.

Hydrogenated vs. Unhydrogenated Palm Oil – Which Is Safer?

The question of whether hydrogenated palm oil is healthier than unhydrogenated requires a distinction between two entirely different technological processes:

Fat type	Trans fats	Saturated fatty acids	EU status
Unhydrogenated palm oil (refined)	Trace	approx. 50%	Permitted
Partially hydrogenated palm oil	Significant, above 2%	Elevated	Practically withdrawn
Fully hydrogenated palm oil	Zero	approx. 90–95%	Permitted

From a cardiovascular health standpoint, trans fats produced by partial hydrogenation are unambiguously harmful, and since April 2021 the EU has capped them at 2 g per 100 g of fat. Fully hydrogenated palm oil contains no trans fats, but has a very high saturated fatty acid content – it is typically used in formulations in small quantities, most often in blends with liquid oils.

Palm Oil in Industry – Choosing the Right Raw Material

For manufacturers, the question of whether palm oil is healthy as posed by the end consumer translates into concrete procurement decisions:

• verifying of 3-MCPD and GE declarations (CoA for every batch),
• prioritising raw materials with RSPO certification (segregated or mass balance),
• avoiding partially hydrogenated fractions in new formulations,
• providing of fat origin on the label,
• selecting the appropriate oil type (palm oil or its fractions: olein, stearin) for each specific technological application.

At Rafsol Group, we match palm oil fractions to specific processes – from frying blends to CBS-type chocolate coating ingredients, where the SFC (Solid Fat Content) profile matters, not just the ingredient name.

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Also read: Fats for Chocolate Coatings – CBS and CBE in Wholesale Supply

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FAQ – Frequently Asked Questions

Is palm oil healthy in moderate amounts?

In a balanced diet where saturated fats do not exceed recommendations (below 10% of energy, as per WHO guidelines), the presence of palm oil is not an independent risk factor. The overall fat balance of the diet is what matters.

Is palm oil safe for children?

Palm oil is used, among other applications, in infant formula, because it contains palmitic acid, which is naturally present in human breast milk.The position of palmitic acid in the triglyceride molecule (sn-2 vs. sn-1,3) affects absorption, which is why formula manufacturers often use structured lipids (OPO).

Does palm oil raise cholesterol?

Palmitic acid raises LDL cholesterol more than oleic acid, but less than lauric or myristic acids. The effect on the lipid profile depends on individual diet and genetic factors.

Does unhydrogenated palm oil contain trans fats?

Not in significant amounts – trace levels may form during high-temperature deodorisation, but these are well below EU regulatory limits.

Is red palm oil healthier?

Crude, red palm oil contains significantly more tocotrienols and carotenoids than the refined version, but has a strong flavour and colour, which is why it is rarely used in large-scale food production.

Working with Rafsol Group

We help producers select palm oils and fats for specific technological processes – taking into account quality, regulatory and certification requirements. We supply raw materials with RSPO certificates and full documentation of process contaminants.

Contact our technical advisory team to receive a raw material recommendation tailored to your recipe and production line parameters.