Is palm kernel oil bad for you? Uncover the truth about its health effects, benefits, and risks, plus who should use it and who should avoid it.
If my grandmother hears from her resting place that we are arguing if palm kernel oil is good or bad, she will fume with anger and ask us to return her bottle of palm kernel oil.
For someone who used palm kernel oil as a bulwark for high fever, convulsion and other related health issues for her children and grandchildren, there is never a way to convince her that palm kernel oil is bad.
But there is always a twist.
Palm kernel oil sparks debate in health circles, with some praising its benefits while others warn of its risks.
Rich in saturated fats, it can be a useful ingredient for certain individuals but may pose concerns for those with heart conditions or cholesterol issues.
Beyond health, its environmental and ethical implications add to the controversy.
Should you include it in your diet or avoid it altogether? This article unpacks the truth, clarifying who might benefit from palm kernel oil and who should steer clear.
Related: How to Extract Palm Kernel Oil
Table of Contents
- Overview of Palm Kernel Oil
- Health Concerns of Palm Kernel Oil
- Who May Benefit from Palm Kernel Oil?
- Who Should Avoid or Limit Palm Kernel Oil?
- The Environmental and Ethical Debate
- Making an Informed Choice
- Conclusion
Overview of Palm Kernel Oil
Palm kernel oil is derived from the seeds (kernels) of the oil palm (Elaeis guineensis), making it distinct from palm oil, which is extracted from the fruit’s flesh.
It contains about 80% saturated fat, primarily lauric and myristic acids, contributing to its solid state at room temperature and long shelf life.
Related: Is Palm Kernel Oil a Real Seed Oil?
Health Concerns of Palm Kernel Oil
According to a report published by Semantic Scholar, palm kernel oil increases the risk of coronary heart disease in rats. You may want to see the publication here.
But PKO is not that bad. Let’s see why it is bad for some people and why others should not care:
High Saturated Fat Content and Heart Health
Palm kernel oil is one of the most saturated plant oils, with a composition that can raise low-density lipoprotein (LDL) cholesterol, often termed “bad cholesterol.” Elevated LDL levels are a known risk factor for cardiovascular disease (CVD).
Research suggests that excessive consumption of saturated fats can contribute to arterial plaque buildup, increasing the risk of heart attacks and strokes.
Further Reading: How Bad is Palm Kernel Oil for You?
Weight Gain and Metabolic Effects
Due to its high-calorie density, palm kernel oil may contribute to weight gain and obesity when consumed in excess.
It may also influence insulin resistance, a precursor to type 2 diabetes. Individuals at risk of metabolic disorders should be cautious about their intake.
Processing Contaminants and Additives
Refined palm kernel oil undergoes high-heat processing, which can lead to the formation of harmful byproducts, such as trans fats and oxidized compounds.
Additionally, some industrially processed palm kernel oils may contain residual pesticides or other contaminants from agricultural practices.
Related: Nutritional Information of Palm Kernel Oil
Who May Benefit from Palm Kernel Oil?
Athletes and High-Energy Consumers
The medium-chain triglycerides (MCTs) in palm kernel oil can be rapidly absorbed and used for energy.
Athletes or individuals with high caloric needs may find it beneficial for quick energy replenishment.
Those on Ketogenic or Low-Carb Diets
Palm kernel oil’s MCT content can aid ketone production, making it a potential fat source for individuals following a ketogenic diet.
However, coconut oil, which is higher in MCTs, maybe a better alternative.
People Seeking Long-Shelf-Life Cooking Oils
Due to its resistance to oxidation and rancidity, palm kernel oil is a viable choice for those needing a stable oil for high-heat cooking or food preservation.
Who Should Avoid or Limit Palm Kernel Oil?
Individuals with Heart Disease or High Cholesterol
Due to its impact on LDL cholesterol, those with existing heart conditions, high blood pressure, or a family history of cardiovascular disease should limit or avoid palm kernel oil in favor of heart-healthy unsaturated fats like olive oil or avocado oil.
People Prone to Weight Gain or Metabolic Disorders
Those managing obesity, diabetes, or metabolic syndrome should minimize palm kernel oil consumption, as excessive intake may contribute to weight gain and insulin resistance.
Individuals Concerned with Food Processing and Additives
If you prioritize minimally processed, whole-food-based diets, you may want to avoid refined palm kernel oil, as processing methods may introduce harmful chemical residues and oxidized fats.
The Environmental and Ethical Debate
Beyond health concerns, palm kernel oil production is linked to deforestation, habitat destruction, and unethical labor practices.
Consumers who prioritize sustainability should look for certified sustainable palm kernel oil (e.g., RSPO-certified) or opt for alternative oils with lower environmental impact.
Making an Informed Choice
If you consume palm kernel oil, do so in moderation, preferably choosing minimally processed, sustainably sourced versions.
Healthier oil alternatives include olive oil, avocado oil, and unrefined coconut oil, which offer better nutritional profiles without the same health risks.
Read ingredient labels carefully, as palm kernel oil is often included in processed foods under different names.
Conclusion
Is palm kernel oil bad for you? Palm kernel oil is not inherently bad, but its high saturated fat content, potential health risks, and environmental concerns make it a less desirable option for many people.
While it may benefit those needing quick energy or stable cooking fats, individuals with heart disease, metabolic disorders, or concerns about highly processed foods should limit or avoid it.
Ultimately, making an informed choice about palm kernel oil involves considering both health and ethical factors in your diet.
Palm Oil & Cassava Enthusiast
I am Chimeremeze, a writer and researcher with deep-rooted experience in processing, consuming, and utilizing locally produced palm oil products, including red palm oil, palm kernel oil, and refined palm oil. Growing up in a community surrounded by towering palm trees, we embraced every part of this nature’s gift—drinking its wine, using the fronds for fencing, crafting brooms from its leaves, and turning its sturdy trunks into communal benches.
My passion for the palm tree and its countless benefits drives my research and writing, shedding light on its significance to West Africa and beyond. I also explore the impact of cassava, another staple crop that has shaped Africa and influenced the world.