What's wrong with palm oil in food?

November 25, 2025 •

3 min read

Palm oil is the world's most widely produced vegetable oil, used in nearly half of all consumer products. But despite its prevalence, what's wrong with palm oil in food is a source of growing controversy, raising serious questions about its health, environmental, and ethical implications.

Quick Summary

This article details the health risks associated with palm oil's high saturated fat content and environmental concerns like deforestation and habitat loss. It also covers the social and ethical problems tied to its production, providing a comprehensive overview of the issues.

Key Points

Saturated Fat Content: Palm oil is approximately 50% saturated fat, which has been linked to increased LDL ('bad') cholesterol and a higher risk of heart disease, particularly with excessive consumption.
Environmental Damage: Large-scale palm oil production is a leading cause of tropical deforestation, destroying the habitats of endangered species and contributing to climate change through increased greenhouse gas emissions.
Ethical Concerns: The industry is associated with significant human rights issues, including worker exploitation, child labor, land grabbing, and conflict with indigenous communities.
Healthier Alternatives: While palm oil may be better than trans fats, it is less heart-healthy than liquid vegetable oils like olive or canola oil.
Refined vs. Unrefined Oil: The health benefits associated with antioxidants are found primarily in unrefined red palm oil, which is different from the refined version used in most processed foods.
Certified Sustainable Palm Oil (CSPO): Programs like RSPO exist to promote sustainable practices, but their effectiveness is debated, and consumer vigilance is still required.
Ubiquitous Ingredient: Palm oil's versatility and low cost make it a widespread ingredient in about half of all packaged products, from food to cosmetics.

The Health Debate: Saturated Fats and Cardiovascular Risk

One of the main concerns regarding palm oil in food is its high saturated fat content, which constitutes about 50% of the oil. Saturated fats have been linked to increased levels of "bad" LDL cholesterol, a risk factor for heart disease. This content is higher than in oils like olive or canola oil.

Research on the health impact of palm oil is mixed. Some analyses indicate a link between higher palm oil intake and increased mortality from heart disease. Other studies suggest it might be a less harmful option than trans fats, which were widely banned. Experts emphasize that moderate consumption is key, as with any high-fat ingredient.

Processed vs. Unprocessed Palm Oil

There's a distinction between unprocessed red palm oil and the refined palm oil found in most foods. Red palm oil, used traditionally, is rich in beneficial antioxidants like vitamin E and beta-carotene. Refining removes these nutrients and can introduce harmful contaminants, particularly when heated repeatedly.

The Environmental Crisis: Deforestation and Habitat Destruction

The environmental consequences of large-scale palm oil production are significant. The industry is a primary driver of tropical deforestation, especially in Indonesia and Malaysia, which produce about 85% of global palm oil.

Habitat Loss: Clearing forests for plantations destroys critical habitats for endangered species.
Increased Greenhouse Gas Emissions: Deforestation, especially of peatlands, releases vast amounts of greenhouse gases, contributing to climate change.
Air and Water Pollution: Practices like "slash-and-burn" and pesticide use cause significant pollution.
Reduced Biodiversity: Monoculture palm plantations lead to a significant loss of biodiversity compared to natural forests.

Ethical and Social Concerns

The palm oil industry also faces significant social and ethical challenges. Despite providing jobs, particularly for smallholder farmers, weak regulations have led to widespread abuses.

Worker Exploitation: Reports of poor conditions, low wages, and instances of child and forced labor are documented.
Land Conflicts: Conflicts over land rights are common, with companies acquiring land from local communities without adequate compensation.
Impact on Communities: Displacement often results in lost food sources and livelihoods, impacting food security.

Comparing Palm Oil with Other Vegetable Oils

Comparing palm oil to other vegetable oils provides perspective. While a boycott might seem simple, palm is an efficient crop. Substituting it could require more land for other oils.


Feature	Palm Oil	Soybean Oil	Sunflower Oil	Coconut Oil
Saturated Fat	High (approx. 50%)	Low (approx. 15%)	Low (approx. 15%)	Very High (approx. 85%)
Land Efficiency	Very high yield per hectare	Lower yield per hectare	Lower yield per hectare	Lower yield per hectare
Environmental Impact	Severe deforestation, emissions	Deforestation concerns	Less severe	Deforestation concerns, island focus
Sourcing Concerns	Ethical and human rights abuses	Exploitation and labor issues	Less prominent	Exploitation and labor issues
Versatility	Excellent for frying, baking	Good for cooking and dressings	Good for cooking and frying	Specific uses, higher saturated fat

The Role of Certified Sustainable Palm Oil (CSPO)

Organizations like the Roundtable on Sustainable Palm Oil (RSPO) work to promote sustainable and ethical production through certification. However, the effectiveness of these programs is debated, with concerns about the strictness of standards and instances of violations. Consumers can look for RSPO-certified products but should be aware of these limitations.

Conclusion: Navigating a Complex Issue

The issues with palm oil in food are complex. Health concerns relate to its high saturated fat content, particularly in processed forms. However, the most significant criticisms focus on the severe environmental and ethical problems of its production, including deforestation, habitat loss, and human rights abuses. While certified sustainable palm oil offers a potential solution, consumer awareness and demand for ethical practices are vital. Consumers must consider the trade-offs between the ingredient's utility and its substantial negative impacts.

Actionable Steps for Consumers

Read Labels: Palm oil can be listed under various names like vegetable oil or palmitate. Checking labels is essential.
Support Sustainable Brands: Look for RSPO certification, but also research companies' overall practices.
Reduce Processed Food Intake: Many processed foods contain palm oil, so reducing their consumption lowers your intake.
Explore Alternatives: Consider using oils lower in saturated fat like olive or canola for cooking.
Stay Informed: Follow organizations monitoring the palm oil industry for updates on issues and advocacy efforts.

Frequently Asked Questions

Studies on palm oil and cholesterol have yielded mixed results. While its high saturated fat content can increase LDL cholesterol, some research suggests it may not be as harmful as trans fats. The impact depends on overall diet, consumption frequency, and the specific type of fat it replaces.

Yes, unrefined red palm oil is generally considered healthier as it retains beneficial antioxidants like vitamin E and beta-carotene. The refining process, which creates the palm oil commonly found in packaged foods, removes these nutrients and can introduce contaminants.

The most significant environmental problem is deforestation, particularly in Southeast Asia. This is caused by clearing land for plantations, which destroys the habitats of endangered species and releases large amounts of greenhouse gases into the atmosphere.

Boycotting palm oil may not be the most effective solution, as it is a highly efficient crop. Switching to other oils would require significantly more land to produce the same volume, potentially shifting deforestation to other regions. Instead, focusing on supporting certified sustainable palm oil (CSPO) and reducing processed food intake is often recommended.

Since 2014, EU regulations require specific labeling of palm oil. However, palm oil and its derivatives can still appear under many different names on ingredient lists, including vegetable oil (in some regions), palm kernel, palmitate, and glyceryl stearate. Checking for "palm" or these alternative terms is a good practice.

CSPO is palm oil certified by organizations like the Roundtable on Sustainable Palm Oil (RSPO). The certification aims to ensure production adheres to environmental and ethical standards, such as preventing further deforestation and protecting workers' rights. While a step in the right direction, the system's effectiveness is still debated.

Yes, significant ethical concerns exist. These include the displacement of local and indigenous communities due to land acquisition, poor working conditions for laborers, and documented instances of child and forced labor on some plantations.