Diet and nutritionPalm oil and margarine — the silent killer on supermarket shelves?
Sources: 8 · Article: 14 962 characters
Grażyna Cichosz says that the studies cited found margarine consumption was associated with a 66% increase in the likelihood of a heart attack.
- Palm oil is more stable than oils rich in polyunsaturated fatty acids and can replace solid fats without hydrogenation, helping to reduce the amount of trans isomers in finished products.
- However, prolonged and repeated heating of palm olein can lead to the formation of compounds that are harmful to health.
What the authors write
Grażyna Cichosz
Excessive consumption of vegetable oils, particularly during heat treatment, has been linked to rising cancer rates.
„Excessive consumption of vegetable oils, especially their use in heat-treating food, leads to rising cancer rates, as confirmed by animal experiments and epidemiological studies. Current knowledge clearly indicates that products of unsaturated fatty acid oxidation play a role at every stage of cancer development in humans (1).”Skutkiem nadmiernej konsumpcji olejów roślinnych, a zwłaszcza stosowania ich do obróbki termicznej żywności, jest rosnąca zachorowalność na nowotwory, co potwierdzono w pracach eksperymentalnych na zwierzętach oraz w badaniach epidemiologicznych. Aktualny stan wiedzy jednoznacznie wskazuje na udział produktów utleniania nienasyconych kwasów tłuszczowych na każdym z etapów powstawania nowotworów u ludzi (1).
Grażyna Cichosz
Palm oil is more stable than oils rich in polyunsaturated fatty acids.
„Palm oil, whose main components are palmitic acid (44%), oleic acid (39%), and linoleic acid (10%), is more oxidatively stable than vegetable oils rich in polyunsaturated fatty acids (PUFAs). For this reason, the widespread use of palm oil in the production of convenience and functional foods seems justified.”Olej palmowy, którego głównym składnikiem jest kwas palmitynowy (44%), oleinowy (39%) i linolowy (10%) jest bardziej stabilny oksydacyjnie niż oleje roślinne bogate w wielonienasycone kwasy tłuszczowe (WNKT). Z tego powodu powszechne stosowanie oleju palmowego w produkcji żywności wygodnej i funkcjonalnej wydaje się uzasadnione.
Grażyna Cichosz
During frying, fats undergo changes that can produce compounds harmful to health; this happens faster when they contain more unsaturated fatty acids.
„Fats undergo these changes during frying, and the more unsaturated the fatty acids they contain, the faster the changes occur. For these reasons, efforts are made to reduce the level of unsaturated fatty acids in oils intended for frying, most often through hydrogenation, which produces artificial trans isomers that are harmful to health.”Tłuszcze ulegają tym przemianom w trakcie smażenia, tym szybciej, im większy jest stopień nienasycenia obecnych w nich kwasów tłuszczowych. Z powyższych względów dąży się do obniżenia poziomu nienasyconych kwasów tłuszczowych w olejach przeznaczonych do smażenia, najczęściej poprzez uwodornienie, w wyniku, którego powstają szkodliwe dla zdrowia sztuczne izomery trans.
Grażyna Cichosz
Prolonged and repeated heating of palm olein has been described as a health risk because of the compounds that form.
„Using palm olein for repeated, prolonged heat treatment of food poses a clear health risk, proportional to the content of aldehydes, ketones, cyclic monomers and polymers, trans isomers, and fatty acids with conjugated double and triple bonds.”Stosowanie oleiny palmowej do wielokrotnej, długotrwałej obróbki termicznej żywności stanowi ewidentne zagrożenie zdrowotne proporcjonalne do zawartości aldehydów, ketonów, monomerów i polimerów cyklicznych, izomerów trans oraz kwasów tłuszczowych z układem podwójnych i potrójnych wiązań sprzężonych.
Grażyna Cichosz
Assessing the safety of oils solely by their peroxide value does not guarantee that they are safe.
„The current method of assessing vegetable oils based on their peroxide levels does not guarantee that they are safe for health. The reason palm oil and its fractions are widely used in all branches of the food industry is their high storage stability.”Obowiązujący sposób oceny olejów roślinnych w oparciu o poziom nadtlenków nie jest żadną gwarancją ich bezpieczeństwa zdrowotnego. Powodem powszechnego stosowania oleju palmowego i jego frakcji we wszystkich gałęziach przemysłu spożywczego jest wysoka stabilność przechowalnicza
Grażyna Cichosz
Palm oil can replace solid fats without hydrogenation, making it possible to reduce the amount of trans isomers in finished products.
„Thanks to its distinctive consistency, which results from its high content of saturated fatty acids, palm oil is used as a substitute for other, more expensive solid fats without the need for hydrogenation. This makes it possible to reduce the amount of fatty acid trans isomers, which are very harmful to health, in finished products (5).”Dzięki charakterystycznej konsystencji, wynikającej z dużej liczby nasyconych kwasów tłuszczowych, olej palmowy znajduje zastosowanie jako substytut innych, droższych tłuszczów stałych, bez potrzeby uwodornienia. Stwarza to możliwość ograniczenia ilości bardzo szkodliwych dla zdrowia izomerów trans kwasów tłuszczowych w gotowych produktach (5).
Grażyna Cichosz
The stearin fraction of palm oil is used to produce trans-free margarines.
„When blended with other vegetable fats, the stearin fraction is used to produce various baking fats (shortenings) and trans-free margarines. It is also used as a substitute for whipped cream in desserts with a long shelf life, and as a substitute for milk fat in ripened cheeses and, less often, curd cheeses (20).”W mieszaninie z innymi tłuszczami roślinnymi frakcja stearynowa stosowana jest do produkcji różnorodnych tłuszczów piekarskich (shorteningów) oraz margaryn beztransowych. Poza tym, stosowana jest jako substytut bitej śmietany w deserach o długim okresie przydatności do spożycia, a także jako substytut tłuszczu mlekowego w serach dojrzewających, rzadziej twarogowych (20).
Grażyna Cichosz
In the studies cited, margarine consumption was linked to a 66% increase in the likelihood of a heart attack.
„Epidemiological studies (monitoring 150,000 patients for 6–14 years as part of 3 research programs) confirmed a positive correlation between the consumption of artificial trans isomers and the risk of heart disease. Earlier research involving 85,000 nurses found that margarine consumption increased the likelihood of a heart attack by 66% (8).”Badania epidemiologiczne (monitoring 150 000 pacjentów przez 6–14 lat w ramach 3 programów badawczych) potwierdziły dodatnią korelację pomiędzy spożyciem sztucznych izomerów trans a ryzykiem chorób serca. Wcześniejsze badania dotyczące 85 000 pielęgniarek dowiodły, że konsumpcja margaryn zwiększa prawdopodobieństwo zawału serca o 66% (8).
Andrzej Frydrychowski
Trans fats were described as industrially produced, found in products including margarines, and toxic.
„The aim of this process is to obtain fat that resists oxidation (which prevents it from going rancid) and to make it solid (so it can be added to anything). Above all, it is very cheap. It is found in margarines, cookies, sweets, and ready-made meals. This fat is downright toxic.”Celem tego procesu jest otrzymanie tłuszczu niepodatnego na utlenianie (zapobiega jełczeniu) oraz osiągnięcie postaci stałej (można go dodawać do wszystkiego). Przede wszystkim jest bardzo tani. Znajdziemy go w: margarynach, ciastkach, słodyczach, daniach „gotowych”. Tłuszcz ten jest wręcz toksyczny.
Grażyna Cichosz
Palm oil and palm olein were described as more stable fats than oils rich in polyunsaturated fatty acids.
„SUMMARY Palm oil and palm olein have much greater oxidative stability than vegetable oils rich in polyunsaturated fatty acids (sunflower, corn, and grapeseed oils). Refined olive oil has comparable stability, and extra virgin olive oil even more so; these oils were found to have a lower polar fraction despite a high anisidine value.”PODSUMOWANIE Olej palmowy oraz oleina palmowa odznaczają się znacznie większą stabilnością oksydacyjną niż oleje roślinne bogate w wielonienasycone kwasy tłuszczowe (olej słonecznikowy, kukurydziany, z pestek winogron). Porównywalną stabilnością charakteryzuje się rafinowana oliwa z oliwek (a tym bardziej oliwa extra virgin), dla której stwierdzono mniejszą ilość frakcji polarnej przy wysokiej liczbie anizydynowej.
Grażyna Cichosz
One passage stated that palm oil does not worsen blood lipid levels or increase the likelihood of cardiovascular disease.
„Despite its high content of saturated fatty acids, palm oil does not worsen blood lipid levels and therefore does not increase the likelihood of cardiovascular disease. Compared with other oils, its effect on blood cholesterol levels is small, which is due to its low content of linoleic and linolenic acids (18).”Mimo wysokiej zawartości nasyconych kwasów tłuszczowych olej palmowy nie wpływa na pogorszenie wskaźników lipidowych krwi, a tym samym nie zwiększa prawdopodobieństwa chorób układu krążenia. Jego wpływ na poziom cholesterolu we krwi, w porównaniu z innymi olejami, jest niewielki, co wynika z niskiej zawartości kwasu linolowego oraz linolenowego (18).
Grażyna Cichosz
Natural antioxidants in unrefined palm oil extend the shelf life of the oil and products made with it.
„The presence of natural antioxidants in palm oil extends the shelf life of the oil itself and of products made with it. Unrefined palm oil contains as many as 13 different compounds from the carotenoid group: phytoene, phytofluene, cis-β-carotene, β-carotene, α-carotene, cis-α-carotene, ζ-carotene, γ-carotene, δ-carotene, neurosporene, β-zeacarotene, α-zeacarotene, and lycopene. The α-, β-, and γ-carotenes have provitamin A activity, providing retinol.”Występowanie naturalnych antyoksydantów w oleju palmowym wydłuża okres przydatności samego oleju, jak też wyrobów produkowanych z jego zastosowaniem. W surowym oleju palmowym znajduje się aż 13 różnych związków z grupy karotenoidów: fitoen, fitofluen, cis-β-karoten, β-karoten, α-karoten, cis-α-karoten, ζ-karoten, γ-karoten, δ-karoten, neurosporen, β-zeakaroten, α-zeakaroten i likopen, przy czym α-, β- i γ-karoteny posiadają aktywność prowitaminy A – retinolu.
Research from PubMed · Europe PMC
We selected 4 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 6.
A review indicates that improved palm oil refining methods can greatly reduce the amount of harmful contaminants.
Aim of the study: Oil palm (Elaeis guineensis Jacq.) plays a vital role in the global food system, yet questions about its nutrition, safety, and sustainability continue to spark debate. This review takes a fresh, integrative approach, connecting what we know about nutrition, processing innovations, and sustainability governance within a single, systems-level framework.
Results: Palm oil is a rich source of energy and beneficial compounds like tocotrienols, carotenoids, and phytosterols, with research increasingly showing that its health impact depends on how it is consumed and processed. Advances in refining such as enzymatic degumming, low-temperature deodorization, and structured lipid design have significantly reduced harmful contaminants like 3-MCPD and glycidyl esters, sometimes by as much as 80%. On the sustainability side, challenges like deforestation, peatland conversion, and greenhouse gas emissions persist, even as certification programs (RSPO, MSPO, ISPO) and NDPE commitments make some progress. By weaving together these nutritional, technological, and environmental perspectives, this review offers a holistic roadmap for aligning palm oil production with global food security, climate action, and public health goals, providing actionable insights for researchers, policymakers, and industry leaders.
Money for the studygovernment, public institutions · Project of the National Key R&D Program of China, State Key Laboratory of Tropical Crop Breeding, Central Public-interest Scientific Institution Basal Research Fund for Chinese Academy of Tropical Agricultural Sciences
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
Researchers developed a fat analogue for margarine that is free of trans fats, low in saturated fat, and rich in omega-3.
Aim of the study: The study focuses on developing a novel perilla seed oil (PeO)-based polyunsaturated fatty acid-rich margarine fat analogue using enzymatic interesterification. PeO is a rich source of omega-3 fatty acids, however, has limited application due to susceptibility to oxidative and thermal degradation.
Results: The interesterification process lowered tocopherol composition by 3%. The acid, peroxide, IP (Induction Period), and p-anisidine values of PeO significantly enhanced. The thermal behavior of the developed fat was also modified. The textural properties of margarine developed from optimized fat were comparable to commercial margarine, revealing the application of PeO in healthy margarine formulation.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyother
“Not stated” does not mean nobody paid — the database does not always record it.
A review describes how margarines can be enriched with essential fatty acids while reducing their trans and saturated fat content.
Aim of the study: Fat is generally a highly valued element of the diet to provide energy, palatability to dry foods or to serve as a cooking medium. However, some foods rich in fat have a low fat quality with respect to nutrition, i.e., a relative high content of saturated (SFA) as compared to unsaturated fatty acids, whereas others have a more desirable fat quality, i.e., a relative high content of unsaturated fatty acids as compared to SFA.
Results: Dietary surveys indicate that vegetable oils, soft margarines and dressings are indeed often important sources of essential fatty acids in people's diets, whilst providing negligible amounts of TFA and contributing modestly to SFA intakes. Based on empirical and epidemiological data, the public health benefit of switching from products with a low fat quality to products with a high fat quality can be predicted. For example, switching from butter or palm oil to a soft margarine shows a substantial improvement in the nutritional quality of the diet. These simple, practical dietary adaptations can be expected to contribute to the healthy growth and development of children and to reduce the burden of cardiovascular disease.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
The developed margarine with linseed oil had more favorable nutritional values than a commercial product while retaining comparable functional properties.
Aim of the study: This study prepared palm stearin/linseed oil-based margarines (PST/LO-BMs) and palm stearin/linseed oil oleogel-based margarines (PST/LO-OBM) by incorporating varying proportions (20-60% oil phase) of linseed oil (LO) and LO-based oleogel, respectively.
Results: Notably, the incorporated gelators modified the crystallization behavior, where GMS likely served as a nucleating site promoting triglyceride crystallization. This structural modulation yielded favorable β'-form crystal polymorphism, which is critically associated with enhanced textural properties. Comparative analysis with commercial margarine revealed that the PST45/LO40-OBM formulation exhibited comparable rheological performance, crystalline type, and thermal properties, while demonstrating superior nutritional characteristics, containing elevated levels of α-linolenic acid (23.54%), phytosterol (1410 mg/100 g), and γ-oryzanol (2110 mg/100 g). These findings provide fundamental insights for margarine alternatives with nutritional attributes.
Money for the studygovernment, public institutions · National Natural Science Foundation of China, the special project of key research and promotion of Henan province of China, Doctoral Scientific Research Foundation of Henan University of Science and Technology, China
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyother
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„Miss that fact and you miss the difference between having people eat fresh oily fish or just using omega-3 margarine! We know from a variety of studies that a diet containing generous portions of green leafy and colorful vegetables and fruits, moderate portions of eggs, fish, and meat, and supplements of adequate doses of essential nutrients (vitamins and minerals) is effective at lowering the risk for cardiovascular disease. Adequate doses of both omega-3 (in flax oil, walnuts, fish) and omega-6 (in seed oils such as canola, soybean, peanut) fatty acids are essential for health.”Miss that fact and you miss the difference between having people eat fresh oily fish or just using omega-3 margarine! We know from a variety of studies that a diet containing generous portions of green leafy and colorful vegetables and fruits, moderate portions of eggs, fish, and meat, and supplements of adequate doses of essential nutrients (vitamins and minerals) is effective at lowering the risk for cardiovascular disease. Adequate doses of both omega-3 (in flax oil, walnuts, fish) and omega-6 (in seed oils such as canola, soybean, peanut) fatty acids are essential for health.
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