Palm Oil in Everyday Foods: A Hidden Threat to Your Heart, Says PGI Study
Every time you indulge in instant noodles, grab a chocolate bar, or enjoy store-bought breads and cakes, you might be consuming palm oil—an ingredient linked to clogged arteries and heart disease.
A recent study led by Prof. JS Thakur at PGIMER, Chandigarh, highlights the alarming health risks associated with palmitic acid, a major component of palm oil. “Palm oil is 50% saturated fat, which significantly raises LDL (bad cholesterol) and triglycerides, increasing the risk of cardiovascular diseases,” warns Prof. Thakur, principal investigator of the project ‘Roadmap for Replacing Trans-Fats with Healthy Edible Oil in India’.
India’s Heavy Dependence on Palm Oil
India relies heavily on palm oil imports, which account for 59% of all edible oil imports. This low-cost oil, rich in saturated fats, is widely used in vegetable oil, margarine, and shortening, which find their way into bakery products, hostel meals, and street food. Many processed and packaged foods contain palm oil due to its ability to extend shelf life. Vendors often mix it with other oils for frying, while palm kernel oil—containing nearly 85% saturated fat—is commonly used in coffee creamers, sweets, and cheese products.
“The recommended visible fat intake ranges from 25 to 40 grams per person per day, based on activity levels,” adds Prof. Thakur. “Consumers should read labels carefully and prefer locally produced oils like mustard oil, which is widely available in northern India. Most bakeries use up to 60% vanaspati (hydrogenated vegetable oil), a major source of unhealthy fats.”
Trans-Fats: The “Tobacco of Nutrition”
Industrially produced trans-fats, found in processed, fried, and packaged foods, pose an even greater threat to heart health. Dr. Yutaro Setoya, Team Lead, NCDs (Non-Communicable Diseases), WHO India, calls artificial trans-fats a “toxin that hides in coronary arteries” and compares them to tobacco in nutrition. “Anything replacing trans-fat is healthier,” he states.
Dr. Sonu Goel, professor at the Department of Community Medicine, stresses the need for moderation. “For a 2,000-calorie diet, trans-fat intake should be limited to 2.2 grams per day. Popular foods like pakoras, samosas, cakes, biscuits, frozen pizzas, coffee creamers, and dips often contain trans-fats. Consumers should check labels and avoid products with partially hydrogenated oils or shortening,” he advises.
The Case for Local, Healthier Oils
Edible oils are essential for providing fatty acids that the body cannot produce. Historically, India has had regional preferences for healthier oils: groundnut oil in the South and West, mustard and rapeseed oil in the North and East, and coconut and sesame oil in parts of the South.
Nutrition experts now recommend rotating oils to maintain a balanced intake of fatty acids. “Switching between different oils ensures better heart health and prevents the harmful effects of over-reliance on one type,” says Dr. Thakur.
With the growing concerns over palm oil and trans-fats, experts urge consumers to choose natural, locally sourced oils and carefully read ingredient labels to make informed dietary choices.
