In today’s fast-evolving nutritional landscape, food discussions have grown increasingly polarised. On one end, certain foods are glorified as miracle ingredients; on the other, some are vilified without nuance. Caught in this tug-of-war are ordinary consumers, who are left confused—and sometimes guilt-ridden—about their dietary choices. Myths surrounding gluten, dairy, and edible oils have taken centre stage, often overshadowing conversations on balance, moderation, and sustainable nutrition.
Palm oil, despite being the most widely consumed edible oil globally, continues to be misunderstood and unfairly maligned. Leveraging this confusion, many FMCG companies market their products as “palm oil-free”, insinuating a health advantage without clearly disclosing the alternative oils used, their nutritional value, or their environmental and economic trade-offs.
Nutritional Profile: A Balanced Oil
Palm oil’s nutritional profile reveals a unique composition of fats: approximately 50% saturated, 40% monounsaturated, and 10% polyunsaturated fats. Importantly, saturated fats derived from plant sources like palm oil, coconut oil, and cocoa butter differ significantly in structure and impact from those found in animal fats. Lumping all saturated fats together under one health label is both scientifically inaccurate and misleading.
The World Health Organization (WHO) recommends that saturated fat should account for no more than 8–10% of total daily calorie intake. This indicates a need for informed consumption, not outright exclusion.
Functional Benefits in Cooking
Palm oil’s high oxidative stability and smoke point make it highly suitable for cooking, frying, and food processing. Unlike partially hydrogenated oils, it does not produce harmful trans fats during manufacturing. This is especially relevant as WHO advises that trans fat intake be limited to less than 1% of daily energy consumption. Naturally semi-solid at room temperature, palm oil provides a stable base without the need for chemical modification.
Processing and Usage Matter
While the type of oil used is important, how it is processed and reused is equally critical. Repeated heating of oils—commonly seen in street food or home kitchens—can produce toxic compounds detrimental to health. This is a much-overlooked aspect of everyday cooking that deserves greater public awareness.
The Need for Balanced Dialogue
Demonising individual ingredients serves little purpose. Instead, the focus should shift towards evidence-based dietary choices. A predominantly plant-based diet, mindful consumption of cooking oils (including palm oil), and an active lifestyle remain the cornerstones of good health and gut wellness.
As with any nutritional element, context, quality, and moderation are key. Rather than succumbing to marketing narratives, consumers must be empowered with facts—so they can make informed, confident decisions about their health.
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Dr Dharini Krishnan is a senior consultant dietician and advocate for evidence-based nutrition and public health awareness.
City Today News 