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Founder of the platform, with more than 11 years of experience in marketing within the oils and fats industry.
It is true that the type of oil you choose is important, but how you use it is the biggest factor in its impact on your health.
If you've recently bought palm oil-free snacks and thought you made a healthy move, you're not alone. Many believe that removing one ingredient from the diet will improve health. But the reality is quite different. Palm oil is a perfect example to understand this pattern of thinking. There is no food ingredient that raises such a great deal of controversy as palm oil. This debate often distracts us from the most important issues, such as what to eat and how to eat. The key question is: Is palm oil really bad for health?
The nutritionist answers Dr. Dharini Krishnan In the negative, she says: “It is not harmful if used wisely and in moderation.”
Many worry that palm oil is high in saturated fat. But it actually consists of:
If you're concerned about saturated fat, remember that coconut oil contains about 90% saturated fat, much more than palm oil.
A study published in the U.S. National Library of Medicine (NIH) indicates that eating palm oil as part of a low-fat diet helps maintain healthy levels of cholesterol in the blood.
Palm oil contains tocotrienols, which are forms of vitamin E that help lower cholesterol.
Dr. Krishnan adds: “The type of oil is important, but it is the way it is used that makes the difference.”
For example, olive oil is excellent for salad dressings, but when frying, we need oils with a high smoke point. Palm oil is suitable for frying as its smoke point is around 230 degrees Celsius.
She adds: “Palm oil does not require hydrogenation, a process that increases oil stability but may result in harmful trans fat.”
It is also rumored that palm oil raises cholesterol, but its richness in tocotrienols makes it helpful in lowering it.
As you indicate Indian Nutrition Guidelines 2024 Palm oil is a good source of carotenoids, a source of vitamin A, in addition to being affordable for most families.
Should palm oil be avoided?
“Absolutely not, as long as it is used in moderation, and fat intake is not exaggerated in general,” Dr. Krishnan asserts.
According to Framingham Heart Study, reducing saturated fat alone is not enough to reduce the risk of heart disease.
The actual influencing factors are: Obesity, excessive intake of refined carbohydrates, lack of activity, and eating unconsciously.
“These are the real risks to heart health, not just the type of oil you choose,” she says.
Instead of filling your kitchen with new “healthy” products every week, take a notebook and start recording what you eat, how much you eat, and how many times you move during the day.
Reading the ingredients is important, but the most important thing is to understand your complete eating pattern.
One habit that may change your life is to stop eating while distracted or busy.
She advises: “If you eat while you're distracted, you won't realize how much you've eaten. Mindful eating means paying attention to what's on your plate.”
Health is not about removing a single ingredient, but about comprehensive habits.
“Instead of being afraid of palm oil, eat less thoughtlessly and give equal attention to movement and healthy living.”
Source: etvbharat
