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Balanced cooking: Why palm oil matters
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Saturday, 02 May, 2026, 16 : 00 PM [IST]
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Dr Vijaya Khader
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In the past few years, the science of nutrition has caught the attention of a large section of society. And as happens in popular discourse, there are some foods, branded as heroes and some as villains. One of the most criticised, and at the same time, the most misunderstood food item, is palm oil. Being the most consumed oil in India, this definitely deserves a more detailed review from a scientific perspective.
Oil is used in multiple ways in cooking; be it deep frying, sauté or dressing. There is no oil which is best for each purpose. The quality to look for, in an oil for deep frying, is its stability, at high temperature. Indian cooking, which often involves high-heat processes like deep-frying (pakoras, samosas, puris), sauteing and long simmering, thermal stability is critical. Palm oil, with a high smoke point of around 230°C, remains stable at the high temperatures. This makes palm oil perfect for high heat Indian cooking as it doesn’t break down to form harmful compounds unlike most of the vegetable oils.
Because of this quality, palm oil came in handy when the food industry was trying to move away from hydrogenated fats, which are the main source of trans-fats. Its semi-solid consistency at room temperature and superior thermal stability made it an excellent, natural substitute for the hydrogenated fats. In its effort to eliminate trans-fat, a public health hazard, food processing industry has now largely adopted palm oil.
The palm fruit that this oil comes from has an exceptionally high yield per acre; compared to all other oil crops like sunflower, soybean or peanuts. This means it requires significantly less land to produce the same amount of oil, reducing pressure on forests and biodiversity when grown responsibly. This makes this oil, the most sustainable vegetable oil in the world. With a growing population to feed, India needs to keep its focus on such food items that can feed a large population sustainably.
Not only is the palm oil more stable and safer for high heat cooking, it also offers unique health benefits. One quality that makes it stand out from all other cooking oils, is the presence of tocotrienols a powerful and rare form of vitamin E. Unlike tocopherols, which are the more common type of vitamin E found in most vegetable oils, tocotrienols have a stronger antioxidant quality. These antioxidants help our body’s defence mechanism by neutralizing free radicals, and thus reducing ageing and protecting cell damage.
As scientists continue to study tocotrienols, we’re learning more about how they interact with the gut. Early research suggests they might play a role in improving the diversity of gut microbiota—the good bacteria that live in our intestines. This could happen by either supporting the growth of beneficial strains or shifting the overall balance of bacteria in a healthier direction. A diverse gut microbiome is linked to better digestion, stronger immunity, and lower risk of chronic gut issues.
This could be especially helpful for people who are prone to conditions like inflammatory bowel disease, gastritis, or stress-related gut problems. The antioxidant properties of tocotrienols in palm oil might offer some protection and contribute to better gut health outcomes.
Palm oil has frequently been embroiled in controversies over nutrition. A high saturated fat content has raised concerns over heart health. While some studies have indicated that consuming a lot of palm oil may increase the risk of cardiovascular disease, this doesn’t give a complete picture. As research progressed on the subject, now we have better information which suggests that when palm oil is consumed as part of a balanced diet, and in moderation, its effects on cholesterol and heart health are comparable to other popular oils such as sunflower or soybean oil.
What makes palm oil of particular interest is that its composition offers a reasonable balance of saturated and unsaturated1 fatty acids, which makes it stable in cooking as well as brings its unique nutrient mix. Its tocotrienol-rich antioxidant profile not only supports gut health but also plays a role in protecting cells against oxidative damage linked to degenerative diseases such as diabetes, heart disease, and even certain cancers.
The debate around palm oil- and food in general- often swings between black and white and sweeping generalizations. But good nutrition is never about the superfoods. What truly matters is balance, moderation, and variety. From the scientific perspective, palm oil is neither a “superfood” nor a dietary threat. It is a part of a wide variety of food that nature has to offer. When consumed in moderation along with other wholesome foods as a part of a balanced diet, it can play a constructive role in supporting health particularly by protecting the gut barrier, providing antioxidants, and offering thermal stability and eliminating trans fats.
Palm oil is not a magic bullet for health, nor is it a nutritional villain. What makes it stand out is a combination of practicality and nutrition: its rare tocotrienol content with proven antioxidant benefits and its stability in high-heat cooking. For consumers, the message is simple: use palm oil wisely, in moderation, and as part of a varied diet. Combined with other healthy lifestyle choices, it can help protect the gut, support the body’s natural defences, and contribute to overall well-being. In a world where food conversations are often dominated by fear and myths, palm oil invites us to take a more nuanced view one rooted not in rigid rules, but in informed, balanced choices.
(The author is former dean of Acharya NG Ranga Agriculture University and Nutritionist)
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