Fats can be simplified into two categories: “good” fats and “bad” fats.

The types of fats in the “good” category include monosaturated fats and polyunsaturated fats. These types of fats are found in vegetable oils like olive oil and canola oil. 

The types of fats in the “bad” category include trans fats and saturated fats. But this is a spectrum, with trans fats being the worst for our health and saturated fats being slightly better but not good for you like the “good” fats are. Trans fats have largely been removed from our diets, but saturated fats are found in some plant-based oils like coconut oil and palm oil.

To find out more about palm oil, we spoke with Kat Benson, a registered dietitian with Top Nutrition Coaching. 

Is palm oil bad for you?

While better for you than some options, palm oil is still not good for your health. “Palm oil is derived from the fruit of oil palm and one of the most widely consumed oils in the world – and one of the most controversial,” says Benson. 

Palm oil can raise “bad” LDL cholesterol and triglycerides, which is a risk factor for cardiovascular disease and stroke. 

What is unhealthy about palm oil?

What makes an oil healthy or unhealthy comes down to what kind of fats are present. Benson says that palm oil contains about 50% saturated fat and 50% “good” fats like monounsaturated and polyunsaturated fatty acids. This ratio makes it better than other tropical oils like coconut oil, which contains about 85% saturated fat. But 50% is still a fairly high number compared to other oils like olive oil – which contains trace amounts of saturated fat. 

But Benson assures that tropical oils do not have to be taken out of your diet altogether – the key is balance. “While there are evidence-based recommendations to limit consumption of tropical oils, this does not mean they need to be taken out completely. While saturated fat can play a negative role in cholesterol levels, we need to look at the overall dietary intake, (like fiber, added sugar, etc.) and outside factors that influence health when making recommendations solely based on cholesterol levels,” she explains. 

“Consider prioritizing using more olive oil and avocado oil in cooking and consider choosing foods with palm oil or coconut oil “here and there,” rather than as a foundational fat source, if possible. Also, prioritize other healthy fats, like avocados, nuts and seeds,” she adds. 

Which is healthier: palm oil or olive oil?

Olive oil. 

Not only does olive oil contain very little of the harmful saturated fats, but it is also dense in “good” fats (monounsaturated and polyunsaturated fats) and antioxidants. Olive oil has been linked to numerous health benefits, including: 

• reducing inflammation
• improved cardiovascular health
• better joint and brain health

In short – palm oil is OK to use on occasion, but opting for oils like olive oil, avocado oil, or canola oil are healthier options in the long run. 

What is the healthiest oil to cook with?Most have some benefits but these two might be best.