AS a dietitian, I often meet individuals who are genuinely trying to make healthier food choices but feel overwhelmed by conflicting information.
One of the recurring sources of confusion is how to interpret nutrition labels, particularly when it comes to fat.
Many are quick to assume that any food labelled as “containing saturated fat” should be avoided entirely. While understandable, this reaction can be misleading, especially when applied to ingredients like palm oil.
In Malaysia, palm oil is a commonly used cooking oil. It is a staple in homes, restaurants, and food manufacturing.
Yet, despite its widespread use, palm oil is often unfairly criticised due to its saturated fat content. To truly understand its place in a healthy diet, we must look deeper than the label.
Not all saturated fat is created equal
When people see the term “saturated fat” on a food label, they often associate it with an increased risk of heart disease.
This generalisation stems from decades-old research which did not always distinguish between types of saturated fats or consider their dietary context.
While excessive intake of certain saturated fats – especially from processed and deep-fried foods – can negatively impact health, it is important to recognise that not all saturated fats behave the same way in the body.
Palm oil has a naturally balanced fatty acid composition at 50% saturated fat and 50% unsaturated fat.
This balance contributes to its oxidative stability and long shelf life, making it an ideal cooking oil for high-heat methods such as stir-frying and deep-frying.
Unlike hydrogenated oils that contain trans fats – a proven risk factor for cardiovascular disease – palm oil is naturally trans-fat-free.
Moreover, palm oil is rich in carotenoids (pro-vitamin A) and tocotrienols (a potent form of vitamin E), both of which have antioxidant properties that support our immune function, skin health and cellular protection.
Diet patterns matter more than single ingredients
One of the key messages I always emphasise to my clients is that health outcomes are shaped more by overall dietary patterns than by any single ingredient. Focusing on one nutrient or food in isolation often leads to oversimplification and, at times, poor dietary choices.
For example, replacing palm oil in cooking with a low-saturated-fat oil may seem like a healthy choice but the overall nutritional impact depends on how the oil is used.
Oils with lower smoke points can break down when exposed to high heat, potentially forming harmful compounds.
In contrast, palm oil has a high smoke point, making it a stable option for high-heat cooking methods like deep frying or hot wok stir-frying.
Conversely, moderate use of palm oil in a home-cooked meal prepared mindfully with fresh vegetables, whole grain and lean protein can be part of a diet that supports heart health and overall wellness.
What we should be promoting is to encourage the public to choose a wide range of minimally processed foods, use healthy cooking methods and practice moderation.
Singling out and demonising one ingredient does not lead to better health outcomes; it often leads to confusion and dietary imbalances.
Misleading ‘fat-free’ labels
Nutrition labels are powerful tools only when people know how to use them. Words like “cholesterol-free,” “contains saturated fat” or “zero trans-fat” should not be read in isolation.
The public needs clearer education on how to interpret these labels and understand them in context.
One common example is the “fat-free” label which can be misleading. While it may sound like a healthier option, many fat-free products compensate for the lack of fat by adding more sugar, starches or artificial flavour enhancers.
These additions can ultimately make the product less nutritious overall, particularly when consumed regularly.
As health professionals, educators and industry stakeholders, we have a role to play in closing the gap between nutrition science and public understanding.
This includes communicating more clearly about commonly used oils ingredients such as palm oil and offering guidance that empowers, rather than confuses, consumers.
Looking beyond labels
Palm oil – like any ingredient – should be viewed in the full context of a person’s diet and lifestyle.
It is not inherently unhealthy simply because it contains saturated fat just as a food is not automatically nutritious simply because it is “low fat.” Nutrition is about nuance and our approach must reflect that.
As we continue to build a healthier Malaysia, let us focus on equipping the public with accurate and practical information – so they can move beyond sensational headlines and make choices that truly support their unique, sustainable dietary pattern for their overall well-being. – June 12, 2025
Indra Balaratnam is a consultant dietitian.
The views expressed are solely of the author and do not necessarily reflect those of Focus Malaysia.
