palm oil is one of the most widely used cooking oils in the world, but it is also often the focus of controversy about health.
Many people think that palm oil is not good because it increases cholesterol, causes heart disease or even is related to cancer.
However, according to Dr. Varun Bansal, senior cardiologist at Indraprastha Apollo Hospital (India), many of these views are incorrect.
Myth 1: palm oil is not good for health
palm oil is often labelled as "unhealthy" due to its high percentage of saturated fat. However, Dr. Bansal emphasizes that the nature of palm oil is not bad if used properly.
When included in a balanced diet and consumed in reasonable amounts, palm oil is still safe for health.
palm oil has good heat stability, so it is favored by many families and the food industry to prepare dishes.
Myth 2: palm oil contains cholesterol
Another common misconception is that palm oil contains cholesterol and increases blood cholesterol. In fact, like other vegetable oils, palm oil is completely cholesterol-free.
According to Dr. Bansal, blood cholesterol levels depend on overall diet and lifestyle, not just from an oil.
Notably, tocotrienols, a compound found in palm oil, has also been shown to help reduce blood cholesterol according to ICMR NIN's nutritional guidelines (Indian Medical Research Council - National Institute of Nutrition) in 2024.
Myth 3: palm oil is harmful to the heart
Many people believe that palm oil increases the risk of heart disease. However, scientific studies show the opposite.
A review in the World Heart Journal shows that tocotrienol in palm oil has antioxidant properties, helping to protect the heart and blood vessels.
When consumed in a balanced diet, palm oil does not increase the risk of heart disease and still contributes to maintaining cell function.
Myth 4: palm oil causes cancer
According to Dr. Bansal, palm oil does not cause cancer. The risk only appears when the oil is overheated many times or reused, leading to the formation of harmful compounds.
This is a common risk for all cooking oils, not palm oil alone. For people with special conditions such as family hypercholesterolemia, limiting saturated fat is necessary, but for the majority of healthy people, palm oil can still be used safely.
How to use palm oil properly?
palm oil is suitable for stir-frying, frying, and baking thanks to its high temperature stability. According to the recommendation, the total amount of cooking oil (from all kinds of oil) about 2 - 3 tablespoons per person per day is suitable.
Experts also recommend alternating palm oil with mustard oil, coconut oil or olive oil to balance fatty acids, making the diet more diverse and healthy.
(The article is for reference only, not a replacement for professional advice. Always consult a doctor or medical professional if you have any questions).
