Why Palm Oil Is Used in Almost Every Snack and Should You Worry?

The dominance of palm oil in the food industry is not accidental. Several practical and economic factors make it the preferred choice for snack manufacturers worldwide.

1. Cost Effectiveness

Palm oil production yields significantly more oil per hectare compared to other vegetable oils. This high productivity translates to lower costs for manufacturers, allowing them to produce snacks at competitive prices. For budget conscious brands targeting mass markets, palm oil offers an economical solution without compromising on functional properties.

2. High Heat Stability

One of palm oil’s greatest advantages is its high smoke point, making it ideal for deep frying and high temperature cooking. Snacks like chips, namkeens, and fried items achieve optimal crispness when fried in palm oil. Unlike oils rich in polyunsaturated fats that break down quickly under heat, palm oil maintains its structure and does not produce off flavors during frying.

3. Texture and Taste Improvement

Palm oil’s semi solid state at room temperature gives it unique textural properties. It creates the flaky layers in biscuits, the smooth mouthfeel in chocolate coatings, and the crispy texture in fried snacks. Its neutral taste means it does not interfere with the intended flavor profile of the product, whether sweet or savory.

4. Longer Shelf Life

Palm oil is highly resistant to oxidation, which means it does not turn rancid easily. This natural stability extends the shelf life of packaged snacks without requiring excessive artificial preservatives. For products that sit on store shelves for months, this quality is invaluable for maintaining freshness and preventing spoilage.

Identifying palm oil on ingredient lists can be tricky because manufacturers use various names to describe it or its derivatives.

1. Palmolein

This is refined palm oil that remains liquid at room temperature. Palmolein is commonly used for frying and appears frequently in chips, fried snacks, and instant noodles.

2. Hydrogenated Vegetable Fat

When you see this term, it often indicates palm oil that has undergone hydrogenation to increase its melting point and stability. This form is particularly common in baked goods and cookies.

3. Edible Vegetable Oil

This generic term can be misleading. In India, when manufacturers list “edible vegetable oil” without specifying the source, it frequently refers to palm oil or a blend that contains palm oil as a major component.

While palm oil offers functional benefits to manufacturers, its health impact on consumers has sparked considerable debate in nutrition circles.

1. Saturated Fat

Palm oil contains approximately 50% saturated fat, primarily palmitic acid. Research indicates that saturated fatty acids can increase low density lipoprotein (LDL) cholesterol levels, commonly known as bad cholesterol. Elevated LDL cholesterol is a significant risk factor for cardiovascular diseases.

2. Inflammation

Studies have found that palmitic acid, the dominant saturated fat in palm oil, may contribute more to inflammation compared to fatty acids found in olive oil or coconut oil. Chronic inflammation in the body is linked to various health conditions including insulin resistance and metabolic disorders.

3. Heart Health Considerations

The relationship between palm oil and heart disease remains debated among researchers. Some studies suggest palm oil consumption raises cholesterol levels and increases cardiovascular risk, while others indicate it performs similarly to other vegetable oils. The processing method and consumption quantity appear to play crucial roles in determining health outcomes.

Reading ingredient labels carefully is your first line of defense in monitoring palm oil intake. Look for these specific terms in the ingredient list:

1. Palm oil or refined palm oil
2. Palmolein or palm olein
3. Palm kernel oil
4. Hydrogenated palm oil
5. Vegetable fat or edible vegetable fat (often palm oil in India)
6. Vegetable oil (when source is unspecified)
7. Palm stearin

Ingredients are listed in descending order by weight. If palm oil appears within the first few ingredients, the product contains a significant amount. Using a reliable food label checking app like FactsScan can help you identify these variants instantly without memorizing all the different names.

Not all palm oil is created equal. The type and processing method significantly influence its nutritional profile and potential health impact.

1. Refined

Most commercially available palm oil undergoes refining, bleaching, and deodorizing processes. This refined white palm oil has reduced levels of beneficial nutrients like vitamin E and beta carotene. Some research suggests that heating palm oil at high temperatures during refining produces glycidol, a potentially carcinogenic compound.

2. Unrefined

Red palm oil is the unrefined version that retains its natural red color from carotenoids and higher concentrations of antioxidants. Some studies indicate that red palm oil may actually help lower cholesterol due to plant sterols it contains. However, unrefined palm oil is rarely used in packaged snacks due to its distinct color and flavor.

3. High Heat Processed

Palm oil used in snacks that undergo high temperature processing, such as fried chips, may contain higher levels of oxidized compounds and glycidol fatty acid esters. Repeated heating of palm oil increases these harmful compounds further.

Nutrition experts recommend limiting saturated fat intake to less than 10% of total daily calories. For an average adult consuming 2000 calories daily, this translates to about 22 grams of saturated fat per day. Since palm oil is 50% saturated fat, you would reach this limit with roughly 44 grams of palm oil daily. However, remember that saturated fat comes from multiple sources in your diet, not just palm oil. The key is moderation and variety in fat sources. Consuming palm oil occasionally in packaged snacks is unlikely to cause harm, but relying on palm oil rich processed foods as dietary staples may increase health risks over time.

Making smarter snack choices does not mean giving up convenience or taste. Consider these alternatives:

• Choose snacks made with olive oil, rice bran oil, or sunflower oil instead of palm oil
• Opt for baked versions of chips and namkeen rather than fried varieties
• Select whole food snacks like roasted nuts, seeds, fresh fruits, and homemade preparations
• Look for brands that use coconut oil or other healthier fat alternatives
• Prepare homemade versions of favorite snacks using oils with better fatty acid profiles
• Read labels carefully and choose products where palm oil appears lower on the ingredient list

Manually checking every ingredient label in a supermarket is time consuming and often confusing given the multiple names used for palm oil and its derivatives. A food label checking app like FactsScan simplifies this process significantly. By scanning the barcode or product label, you get instant information about palm oil content and its various forms. The app can flag products high in saturated fats, helping you compare similar products quickly. This technology empowers consumers to make informed choices without spending hours decoding ingredient lists or memorizing technical terms.

Palm oil dominates the packaged snack industry because it delivers unmatched cost savings, stability, and manufacturing convenience. While it is not inherently toxic, its high saturated fat content and potential to promote inflammation make frequent consumption a valid health concern, particularly for individuals with existing cardiovascular risk factors. The key is moderation and awareness. By learning to identify palm oil on labels, choosing snacks mindfully, and using tools like the FactsScan app to decode complex ingredient lists, you can enjoy your favorite treats while protecting your long term health. Make informed choices, read labels carefully, and remember that the occasional snack containing palm oil is unlikely to cause harm, but daily consumption adds up quickly.