The Real Story of Palm Oil: Rethinking Its Health and Nutritional Benefits

Palm oil is a staple in kitchens across South and Southeast Asia, whether frying in Malaysia, crisping Filipino snacks, or enriching South Indian curries. Despite its widespread use, many consumers remain unsure about its health and nutritional value. 

In fast-growing regions, families prioritise heart health, safe cooking, and affordable nutrition. Beyond environmental and social concerns, they seek clear answers: Is palm oil good for my family? Is it safe for daily use? Does it offer real nutritional benefits? 

Let’s explore the science and tradition behind Malaysian palm oil, and why it remains a smart, balanced choice for millions. 

High Heat Stability: Perfect for Asian Cooking 

One of the most important qualities of a cooking oil is its ability to withstand high temperatures without breaking down. Malaysian palm oil is ideal for Asian cooking because it has a high smoke point of around 235°C (455°F), allowing it to remain stable and safe during high-heat methods like deep-frying, stir-frying, and roasting common in South Indian, Filipino, Vietnamese, and Malaysian cuisines.

This stability reduces the risk of harmful compounds forming, protecting both the taste and healthfulness of meals, making palm oil a safer choice for families who cook at high temperatures. 

Zero Trans Fats: A Heart-Friendly Choice 

Trans fats, often found in partially hydrogenated oils, are linked to increased risk of heart disease and other chronic conditions. Malaysian palm oil is naturally free of trans fats, making it a healthier alternative to many processed oils. 

• Palm oil is 100% natural and cholesterol-free. 

• It contains a balanced mix of saturated and unsaturated fats, with about 40% monounsaturated fat (oleic acid) and 10% polyunsaturated fat. 

• Studies show that, when consumed as part of a balanced diet, palm oil does not increase the risk of heart disease and increase good cholesterol (HDL). 

The Indian Council of Medical Research (ICMR) and National Institute of Nutrition (NIN) recently included palm oil in their 2024 dietary guidelines, highlighting its nutritional value and balanced fat profile. Filipino nutritionists also note that palm oil, when used in moderation, does not raise cholesterol and can support heart health. 

Tips for healthy use: 

• Use palm oil in various dishes, as part of a balanced diet rich in fruits, vegetables, whole grains and lean protein. 

• Choose certified Malaysian palm oil for added assurance of quality and sustainability. 

• Store palm oil in a cool, dry place to maintain freshness and nutritional value. 

Rich in Natural Vitamin E and Antioxidants 

Malaysian palm oil is a standout source of Vitamin E, especially tocotrienols—a rare and powerful form of this essential nutrient. Tocotrienols are up to 60 times more potent as antioxidants than the more common tocopherols found in other oils.  

This powerful antioxidant supports brain and heart health, protects cells from oxidative stress linked to aging and chronic diseases, and may help reduce the risk of certain cancers while boosting immune function. Additionally, crude and red palm oil contains carotenoids, further enriching its nutritional profile. 

Balanced Fat Profile: Versatile and Nutritious 

Palm oil’s unique fat composition makes it both stable for cooking and suitable for a variety of diets: 

• Saturated fat: ~50%  

• Monounsaturated fat: ~40% (oleic acid) 

• Polyunsaturated fat: ~10% (linoleic acid)  

This balance means palm oil is less likely to go rancid, can withstand high cooking temperatures, has a neutral taste, and can be used in everything from curries to baked goods. 

 A Culinary Staple 

Palm oil has become a widely adopted ingredient in kitchens and food industries across various regions, particularly in Asia and Africa. While not always a historically traditional oil in all these areas, its affordability, versatility, and unique culinary properties have led to its indispensable role in modern diets. 

In countries like Indonesia, Malaysia, India, and the Philippines, palm oil is extensively used in both home cooking and the foodservice industry. It is a preferred choice for diverse culinary applications, including deep-frying, sautéing, and baking, where its neutral taste, ability to enhance crispiness, and natural stability are highly valued. 

Families often choose palm oil for several key reasons: 

• Affordability: Palm oil is often more budget-friendly than other oils, making it accessible to a wide range of households. 

• Taste and texture: Its neutral flavour and ability to enhance the crispiness and crunchiness of fried foods make it popular in both traditional and modern recipes. 

• Shelf life: Palm oil’s stability means it keeps longer without going rancid, reducing food waste. 

Addressing Common Health Concerns 

Cholesterol and Heart Health 

With about 50% saturated fat content, some studies suggest it may help increase HDL (“good”) cholesterol, especially when replacing trans fats or animal fats in the diet. 

Vitamin Deficiency 

Red palm oil (RPO) is rich in carotenoids, which are converted in the body to vitamin A. Provitamin A is an essential nutrient that helps prevent vitamin A deficiency, a common health issue in many developing regions that can lead to impaired vision and weakened immune function. , Red palm oil contributes to improving provitamin A intake in diets . Additionally, red palm oil is rich in vitamin E, a powerful antioxidant that supports immune health and protects cells from oxidative damage. Together, these nutrients make red palm oil a valuable dietary component for addressing vitamin deficiencies. 

Food Safety 

Like all oils, palm oil must be processed and stored properly. Industry partners have implemented strict quality controls to minimise contaminants such as 3-MCPD and glycidyl esters, ensuring that Malaysian palm oil meets international food safety standards. 

Supporting Sustainability and Communities 

While health and nutrition are an important factor for most consumers, it’s worth noting that Malaysian palm oil is produced with increasing attention to sustainability and social responsibility. Approximately 89.6% of Malaysian palm oil plantations are certified under the Malaysian Sustainable Palm Oil (MSPO) scheme, which promotes environmental protection, ethical labour, and traceability, and the industry is targeting 95% certification by the end of 2025.  

Malaysia is committed to maintaining over 50% forest cover, currently around 54% and has halted new oil palm expansions in forested areas under MSPO guidelines. 

The industry also provides vital income and economic opportunity across the region, supporting approximately one million workers employed by larger industry players and an additional 450,000 smallholder farmers.  

A Balanced Perspective 

Palm oil often faces criticism, but the reality is more nuanced. When produced responsibly and consumed wisely, Malaysian palm oil offers a combination of health benefits, cooking advantages, and economic support for communities. For consumers in South and Southeast Asia, understanding these facts help make informed choices, not just about what’s on the plate, but about the impact behind it.