We decided to investigate whether consuming products containing palm oil can harm the body, as there is a belief that such products should not be purchased.
Oil palms are the source of palm oil, which is the most widely used vegetable oil globally. Compared to other oils like sunflower, rapeseed, or soybean oil, palm oil needs less agricultural land to produce the same quantity. Moreover, it has several advantages: it remains semi-solid at room temperature, making it convenient for creating spreads like chocolate paste; it has a longer shelf life since it does not oxidize quickly; and it has a neutral color, taste, and odor, which does not affect the appearance or sensory qualities of the final product. It is no wonder that palm oil is popular in the food industry, with a production volume of 73 million tons in 2020. Despite its not-so-good reputation, experts predict that the production volume of palm oil will rise to at least 264 million tons by 2050.
Palm oil comprises three types of fatty acids: saturated (49 g per 100 g of product), polyunsaturated (9 g), and monounsaturated (37 g). Comparatively, olive oil has only 14 g of saturated fatty acids, and sunflower oil contains 10 g. Saturated fat is considered the most detrimental to health, except for trans fats, which are even more harmful. Interestingly, the avoidance of trans fats due to their detrimental effects on the body led to the prevalent utilization of palm oil in countries where it was not previously utilized in the 1990s.
The American Cardiology Association cautions people against consuming excessive amounts of products that contain saturated fats and recommends limiting intake to 13 grams per day. If this limit is exceeded, the level of “bad” cholesterol in the blood may increase, which could pose a health risk. Scientists distinguish two types of this substance: low-density lipoprotein, the same “bad” one that accumulates on the walls of blood vessels, and high-density lipoprotein, which, on the contrary, reduces the risk of cardiovascular diseases. The US National Medical Library experts hold a similar opinion on saturated fats, though they specify a permissible intake limit of 22 grams. It’s essential to note that saturated fats are not only found in palm oil but also in red meat (beef, pork, lamb), salt, and poultry (especially if eaten with the skin). According to experts from Harvard Medical School, palm oil is a healthier option than trans fats or butter, both of which contain a lot of saturated fats (51 grams per 100 grams). However, it is still better to prefer olive or rapeseed oil.
Furthermore, studies have confirmed that using repeatedly heated palm oil in cooking or including it in semi-finished products can further increase the risk of atherosclerosis compared to “fresh” palm oil. In 2012, Malaysian scientists (as Malaysia is one of the leading countries in palm oil production) conducted an experiment involving laboratory rats. The rats were divided into three groups, with one group being fed fresh oil, the second group being fed oil that had been heated five times, and the third group being fed oil that had been heated ten times. After six months, the researchers found that the blood vessels of the rats receiving repeatedly heated oil were most susceptible to atherosclerotic changes.
The US Food and Drug Administration (FDA) states that refined palm oil contains impurities called glycidyl esters, which are formed when vegetable oils are heated above 230°C. Unlike unrefined oil, refined palm oil undergoes several stages of processing, including refining, bleaching, and deodorization, which leads to the formation of glycidyl esters. In large concentrations, these esters can become carcinogenic for animals and a probable carcinogen for humans. The European Food Safety Authority (EFSA) also acknowledges the potential health risks of consuming products containing these esters, particularly for individuals who consume them in large quantities or for small children. In a 2016 study conducted by EFSA, rats receiving glycidol (the substance to which glycidyl esters convert when they enter the gastrointestinal tract) were more likely to develop tumors. However, there is currently no evidence to suggest that consuming palm oil can cause cancer or tumors in humans.
Since 2019, the European Union has established regulations that set the maximum allowable amount of glycidyl ethers in food products. As a result, Nutella, produced by Ferrero, is likely quite safe despite a decline in sales following the publication of the study on rats. However, in Russia, such a standard does not yet exist, though discussions about its implementation are held periodically.
In 2018, a group of authoritative Spanish experts in the fields of dietetics, nutrition, toxicology, and related disciplines convened in Madrid to develop a consensus opinion on the impact of palm oil on human health. After analyzing the results of various studies, they concluded that there was not enough compelling evidence at that time to suggest that the consumption of palm oil increased the risk of cancer in humans. Some studies that identified this relationship were conducted on animals, and projecting these results onto humans was unfounded.
Regarding the potential impact of palm oil on obesity compared to other oils, researchers have not been able to establish a direct correlation. This was confirmed by the results of a scientific review conducted in 2018 by experts from several medical organizations under the Ministry of Health of Malaysia.
In conclusion, there is currently no compelling scientific evidence to suggest that the consumption of palm oil in food products increases the risk of oncological diseases in humans, although such an effect has been observed in animals. However, due to its high content of saturated fats, this oil is not particularly healthy and can contribute to the development of cardiovascular diseases, similar to high consumption levels of red meat and fatty poultry. Experts generally recommend reducing the consumption of foods high in saturated fats. Therefore, it is advisable to reduce the amount of palm oil in the diet and replace it with olive or rapeseed oil, which contain significantly less of these types of fats.
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