Does palm oil increase diabetes risk or insulin resistance? Latest evidence.

Palm oil shows neutral effects on blood glucose and insulin in short-term human studies, but animal research links its interesterified form—common in processed foods—to insulin resistance. For diabetes management, prioritizing unsaturated oils remains the safer choice.

Why Palm Oil Faces Scrutiny

Palm oil dominates global food production, appearing in everything from Indian namkeens and biscuits to instant noodles. Its 50% saturated fat content, mainly palmitic acid, sparks debate over metabolic health, particularly insulin resistance—a precursor to type 2 diabetes. For Indians managing high diabetes prevalence, knowing its true impact guides daily kitchen choices.

Human Evidence: Mostly Neutral

A 2019 systematic review of eight trials (3–7 weeks) compared palm oil diets to soybean, olive, or partially hydrogenated oils in healthy adults. Results showed no differences in fasting glucose, insulin, or basic glycemic markers. Palm oil performed similarly to unsaturated oils in this context. However, these short studies excluded people with obesity or prediabetes, leaving long-term effects in at-risk groups unclear. Cohort data links high cooking oil intake—often palm blends—to elevated type 2 diabetes risk, likely from repeated frying and oxidation.

Animal Studies: Clear Warnings

Mechanistic research paints a different picture. Interesterified palm oil, chemically modified for processed foods, induced insulin resistance in mice: impaired signaling in liver/muscle, excessive pancreatic insulin secretion, and glucose intolerance akin to high-fat diets. These fats also boosted inflammation and oxidative stress, accelerating metabolic damage. Palmitic acid specifically disrupts cell insulin pathways and β-cell function over time.

Practical Tips for Diabetics

• Switch oils: Favor mustard, groundnut, or canola for daily tadka—richer in protective unsaturated fats.

• Limit processed foods: Skip biscuits, fried snacks, and bakery items loaded with modified palm fats.

• Cook smart: Avoid reusing oil for frying; pair moderate oil with fiber-rich dal-roti-sabzi meals.

Bottom line: Palm oil isn't a diabetes villain in moderation, but its processed forms and high saturated load warrant caution. Unsaturated oils support better insulin sensitivity for long-term control. 

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC12023521/
2. https://pubmed.ncbi.nlm.nih.gov/38225125/
3. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0220877
4. https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae165/7895736