Palm Oil: A Nutrient-Rich and Misunderstood Ingredient
“As a nutritionist, I often hear patients say, ‘palm oil is not good for you,’ but the science suggests otherwise,” says Dr. Eman Gamal, an Egyptian Clinical Nutrition Specialist and Certified Health Coach who helps people make sense of conflicting dietary advice.
For years, palm oil has carried a negative reputation. Many people view it with suspicion, assuming it’s harmful to health. But what if the problem lies not in the oil itself, but in how it’s used and understood?
How Palm Oil Became a Global Kitchen Staple
In the 1990s, the global food industry faced a crisis. For decades, partially hydrogenated vegetable oils were used to make biscuits crisp, margarine spreadable, and sweets last longer. However, studies revealed that these oils contained trans fats, which significantly increased the risk of heart disease.
As health authorities around the world raised concerns, food companies searched for a safer, stable, and plant-based alternative. Palm oil emerged as the solution naturally semi-solid, affordable, and free from trans fats.
Egypt, like many countries, adopted palm oil as a key ingredient in its food industry.
The Truth About Palm Oil’s Fat Composition
One of the biggest myths surrounding palm oil is its fat content. It contains about 50% saturated fats and 50% unsaturated fats a mix similar to that found in dairy, unprocessed meat, and dark chocolate.
“Research shows that palm oil performs similarly to olive and canola oil in terms of cholesterol impact,” explains Dr. Gamal. “While it does contain saturated fat, consuming it as part of a balanced diet does not necessarily increase cardiovascular risk. Every individual’s response varies depending on diet, lifestyle, and overall health.”
Palm Oil’s Nutritional Benefits
Contrary to popular belief, palm oil is far from nutritionally empty. It contains phytonutrients such as squalene, beta-carotene, and both forms of vitamin E tocopherols and tocotrienols. These compounds may help reduce LDL cholesterol, protect the liver, and support brain health.
Dr. Gamal notes, “Palm oil’s versatility means it’s found in many daily food staples. But the real issue is perception. Labeling palm oil as ‘bad’ leads to food guilt, which harms healthy eating habits. Balance, not fear, should guide our choices.”
The Real Concern: Cooking Practices
In Egypt, the health concern often lies not in palm oil itself but in how it’s used. Some street vendors and small kitchens reuse frying oil multiple times, a practice that produces harmful compounds. Local studies show that while this can temporarily stress the liver, stopping the practice allows the body to recover naturally.
“Overconsumption and poor cooking habits are the real problem,” adds Dr. Gamal. “Fresh oil, used properly, is just another cooking medium.”
Palm Oil and Sustainability
Palm oil is not just a health topic it’s an environmental one. Egypt imports nearly 98% of its edible oils, and about 67% of those imports are palm-based. How that oil is produced has global implications for sustainability.
Palm oil is one of the most land-efficient oil crops, producing about 2.8 tonnes per hectare, nearly ten times more than olive oil. Replacing it with less efficient crops would require an estimated 148 million additional hectares of farmland worsening deforestation worldwide.
Fortunately, sustainability standards are improving. In Malaysia, 89.6% of oil palm plantation areas (over 5 million hectares) are certified under the Malaysian Sustainable Palm Oil (MSPO) scheme, which helps reduce forest loss and protect biodiversity. Recently, the European Union recognized MSPO certification as a credible system for compliance with its deforestation regulations a positive step toward responsible palm oil production.
The Takeaway: Balance, Science, and Sustainability
In a world full of dietary myths, the smartest choice is an informed one. Palm oil, when used correctly and sourced sustainably, can be part of a balanced, healthy, and environmentally conscious lifestyle.
