What foods contain palm oil and is it bad for you?
YOU probably consume more palm oil than you think, as it is used in everything from cooking to shampoo.
But after a study has found fatty acids found in the oil are linked to the spread of cancer, it might be worth checking how frequently you use it.
What is palm oil?
Palm oil is a vegetable oil made from the fleshy fruit of oil palms.
It has been used for thousands of years as cooking oil, in soap products, and was also used as an industrial lubricant during the Industrial Revolution.
It contains a high concentration of saturated fat, and the World Health Organisation encourages us to limit our intake of the oil.
It’s found in many everyday products, from lipsticks to washing detergent and food.
Many foods list palm oil as ‘vegetable oil’ so it can be tricky to spot, as it can come under many different names.
It can be listed as: Vegetable Oil, Vegetable Fat, Palm Kernel, Palm Kernel Oil, Palm Fruit Oil, Palmate, Palmitate, Palm olein, Glyceryl, Stearate, Stearic Acid, Elaeis Guineensis, Palmitic Acid, Palm Stearine – and many more, so it’s not always obvious to spot.
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What foods contain palm oil?
Here are some foods that often contain it:
- Biscuits - helps to 'shorten' the dough, resulting in a crumbly melt-in-the-mouth texture
- Bread - keeps bread soft
- Cereal - keeps it crunch and fresh
- Crisps - used to fry potatoes as it's cheaper than other vegetable oils
- Dog & cat food - gives a longer shelf life
- Doughnuts - used for frying
- Ice cream - gives it a thick but smooth and creamy texture
- Instant noodles - fried in palm oil
- Microwave popcorn - gives a buttery taste and helps the kernels pop
- Pizza bases - prevents dough from sticking and adds crispiness
- Stock cubes - adds carotenoids and vitamin E
- Whipping cream - keeps the cream stable, even in hotter temperatures
Is it good or bad for you?
One tablespoon of palm oil (14g) contains 114 calories and 14g of fat, 7g of which is saturated.
The oil does contain vitamin E which supports brain health, and it can increase vitamin A in the bloodstreams of pregnant women and their breastfed children.
Like other oils such as coconut oil, it is recommended to be consumed in moderation, however, due to its high fat content.
Where is palm oil banned?
Due to its widespread use, the production of palm oil has caused deforestation, climate change, and even animal deaths.
Supermarket Iceland announced in 2018 that they will stop using palm oil in their own brand food by the end of 2018.
Managing director Richard Walker said: “Until Iceland can guarantee palm oil is not causing rainforest destruction, we are simply saying “no to palm oil”.
However in 2022, they were forced to reverse this decision due to a shortage of sunflower oil.
France banned the use of palm oil in fuels in 2020, making it the first country to do so.
Earlier this year, Indonesia announced a ban on palm oil exports, however this was quickly reversed.