Palm oil disadvantages: why the topic requires attention? Are health issues serious enough, or are users of palm oil conscious? If we ask, most of the population replies that they don’t use palm oil, yes! It’s not in your kitchen but in your routine.

Palm oil is the most widely used vegetable oil globally, accounting for approximately 36% of all vegetable oils produced. Let’s discover how silently palm oil dominates our lives and makes us addicted to it.

Palm oil

What is palm oil? Palm oil is a vegetable oil derived from the mesocarp (reddish pulp) of the fruit of oil palms.

Palm oil from pulp has two varieties, one is red, which is non-refined, and the other is processed and refined.

The nutritional value of Red Palm Oil vs Refined Palm Oil per 1 tablespoon (approx. 14 grams):

Nutrient	Red Palm Oil	Refined Palm Oil
Calories	~120 kcal	~120 kcal
Total Fat	14 g	14 g
└ Saturated Fat	~6.7 g	~6.7 g
└ Monounsaturated Fat	~5.0 g	~5.0 g
└ Polyunsaturated Fat	~1.3 g	~1.3 g
Cholesterol	0 mg	0 mg
Vitamin A (from carotenoids)	10,000–15,000 IU (rich source)	Negligible (mostly lost during refining)
Vitamin E (Tocotrienols & Tocopherols)	High (rich in tocotrienols)	Moderate (reduced during refining)
Color	Reddish-orange (due to beta-carotene)	Pale yellow to colorless
Antioxidants	High	Low
Processing	Cold-pressed, minimally processed	Heavily refined, bleached, deodorized

Red palm oil is rich in carotenoids (provitamin A) and vitamin E (tocotrienols). High heat destroys these antioxidants.
Prolonged or repeated high-heat cooking can cause red palm oil to oxidize, forming free radicals that promote inflammation.
Heating beyond its smoke point (~230°C) or using it repeatedly can lead to partial breakdown into trans fats, which are harmful to heart health.
Palm oil is high in saturated fat, which may raise LDL cholesterol and increase the risk of cardiovascular disease.

How do we eat palm oil unknowingly?

Palm oil is often listed as an edible oil blend or a vegetable oil, found in biscuits, cookies, instant noodles, chips, cake, chocolates, and spreads.
Street foods and fast food chains mostly use and reuse palm oil.
In ultra-processed foods like ice cream, bread buns, breakfast cereals, and cream-filled biscuits.
Non-food sources like lipstick, toothpaste often contain palm derivatives palmitate, which may be swallowed and add up overall palm oil exposure.
The labels use confusing names, palm olein, stearin, sodium laurate sulfate, and glyceryl stearate.

Palm Oil Disadvantages

1. Cholesterol levels

Palm oil is high in saturated fats and can increase bad cholesterol (LDL).
Increase the risk of heart disease, stroke, and blocked arteries.

2. Increase inflammation

Refined palm oil can activate the inflammatory pathway.
may worsen insulin resistance.

3. Weight gain and fat storage

High calorie density.
Palm oil gives food a buttery, creamy mouthfeel, enhancing sensory pleasure, which reinforces habitual overconsumption.
Unknowingly eating leads to obesity.

4. Triggers overeating

High-fat and high-sugar food made with palm oil overrides satiety signals
This leads to mindless eating.

5. Harmful Compounds Formed by Palm Oil

AGEs, trans fats, Glycidyl Fatty Acid Esters(GE), Reactive Oxygen Species (ROS)

Chemical Compound	How It’s Formed	Effect on Body
Advanced Glycation End Products (AGEs)	When palm oil is cooked at high heat with sugar or proteins (e.g., frying breaded fo ods, pastries)	Promote inflammation, aging, and damage to blood vessels, skin, and organs.
Trans Fats	When palm oil is partially hydrogenated (common in processed foods)	Raise LDL (bad) cholesterol, lower HDL (good), increase heart disease risk
Glycidyl Fatty Acid Esters (GE)	Formed when palm oil is refined at high temperatures	Can release glycidol, a potential carcinogen
Oxidized Lipids	Reheating palm oil during deep-frying causes oxidation	Causes cell damage, inflammation, and may worsen metabolic disorders.
Reactive Oxygen Species (ROS)	Palm oil + high sugar diet = oxidative stress	Leads to DNA damage, aging, and chronic disease development

Palm Oil and the Dopamine Trap

Palm oil itself is not chemically addictive like nicotine or caffeine, but it plays a strong role in food addiction because of how it interacts with the brain and body, especially when combined with sugar, salt, and refined carbs.

1. Stimulates the Brain’s Reward System

Palm oil is calorie-dense and fat-rich, which activates dopamine, the brain’s “feel good” chemical.
When palm oil is used in fried, salty, or sweet foods, it creates a highly palatable combo that your brain craves again and again.
This enhances the sensory pleasure of eating, which reinforces habitual overconsumption.
High-fat and high-sugar foods (many made with palm oil) override satiety signals (your body’s “I’m full” messages).
Palm oil is cheap and widely used in processed snacks, sweets, and baked goods.
These foods are designed for repeat consumption—your brain learns to seek them out.

🍩 Example: Chips, pastries, and fast food are often made with palm oil—making them “irresistible.”

🔁 The Addiction-Like Cycle

Eat palm oil-rich food (e.g., instant noodles, biscuits)
Feel a dopamine high
Crave it again, especially during stress or a low mood
Over time, weight gain, inflammation, and habit loops form.

“Red palm oil is minimally processed, retaining valuable nutrients like beta-carotene (provitamin A) and vitamin E tocotrienols. When used in moderation and cooked on low heat, it can be a healthy addition to your diet.”

“Avoid processed, ultra-processed, and packaged foods—especially those rich in palm oil, such as certain chocolates and spreads.”

Palm Oil Disadvantages: What You Need to Know Before Your Next Meal