“Health is not about denial. It’s about balance, knowledge, and smart choices rooted in culture.”
 Is palm oil really the enemy of weight loss or have we just misunderstood it?

Let’s be honest: if you ask the average Nigerian whether palm oil (mmanụ nkwụ in Igbo, mai ja in Hausa, epo pupa in Yoruba) is healthy, the answers will range from “it causes belly fat” to “my dietitian banned it.”

But here’s the kicker: scientific evidence paints a different picture.
Used moderately and intentionally, red palm oil is not only safe — it’s a functional fat packed with powerful antioxidants like tocotrienols and carotenoids that boost metabolism, regulate fat storage, and protect against chronic inflammation.

What does science say about palm oil and fat loss?

Several studies including one published in the Journal of Nutrition show that unrefined red palm oil, when consumed in small amounts, does not significantly raise LDL (bad) cholesterol, especially when balanced with vegetables and lean proteins.

Biochemically, palm oil contains:
• Tocotrienols (a form of Vitamin E) – linked to reduced visceral fat, anti-cancer properties, and enhanced fat oxidation.
• Beta-carotene (Pro-vitamin A) – supports thyroid function, vision, and energy metabolism.
• Medium-chain fatty acids – metabolized quickly by the liver to produce energy, not fat.

In simpler terms? Palm oil doesn’t make you fat,  poor portion control and poor pairings do.

Can palm oil be part of a weight loss plan without sabotaging progress?
Yes, with intention and measurement.

The problem isn’t palm oil. It’s when we “pour it like we’re watering the gods,” as one Lagos chef jokes.

Here’s how to include it smartly:
✅ Measure with a tablespoon: 1 tbsp = ~120 kcal. That’s manageable.
✅ Pair it with fiber-rich foods like ugu (fluted pumpkin), efo riro (spinach stew), or aleho (amaranth). Fiber helps slow fat absorption and improve satiety.
✅ Use it to sauté, not deep-fry. Lightly steaming vegetables in palm oil preserves nutrients like lycopene and carotenoids without excessive calories.

“When used moderately and in traditional recipes rich in greens and legumes, palm oil becomes a friend, not a foe,” says Dr. Oladimeji Adebayo, Clinical Nutritionist at the Nigerian Institute of Medical Research.

 What are the healthiest ways to cook with palm oil?

It’s not about erasing our food culture. it’s about upgrading our cooking methods. Try these:
🔸 Use red palm oil in controlled amounts when preparing soups like:
• Ofe nsala (Igbo white soup) with lean catfish and uziza
• Gbegiri (Yoruba bean soup) paired with amala made from unripe plantain flour
• Miyan kuka (Hausa baobab leaf soup) with millet tuwo for a low-GI, fiber-rich combo
🔸 Steam or roast instead of frying – you retain flavour, reduce fat oxidation, and protect nutrient density.
🔸 Add legumes like ewa (beans) or akidi (black beans) – high in resistant starch and protein, both of which regulate blood sugar and hunger hormones.

Why are people so quick to fear palm oil?

Much of the fear stems from Western media’s blanket condemnation of saturated fats, lumping palm oil in with processed lard and hydrogenated trans fats. But traditional red palm oil is unrefined, rich in micronutrients, and chemically stable under heat, unlike many seed oils that oxidize easily.

The key is context. If you eat palm oil with white bread and fried meat, your health suffers. But when used with vegetables, spices, and whole grains, its benefits shine.

Is there a cultural or environmental reason to preserve palm oil use?

Absolutely. Palm oil is a culturally rooted, locally produced fat that sustains millions of West African farmers and promotes agricultural biodiversity.
Environmentally, local palm oil production supports shorter food chains, reducing emissions from importing foreign oils. And from a food sovereignty perspective, using what we grow is a powerful step toward health independence.

So, how can you make palm oil work for your weight loss goals?

Here’s your action plan:
1. Use 1–2 tablespoons max per dish.
2. Pair with green leafy vegetables and lean proteins.
3. Cook low and slow — avoid overheating the oil.
4. Choose unrefined, cold-pressed red palm oil.
5. Balance with legumes or high-fiber swallows (e.g. sorghum amala, millet tuwo).

Your spoon is not your enemy. Your knowledge is your power.
Palm oil is not the villain of your weight loss story. It’s part of your ancestral toolbox , packed with nutrients, flavour, and history. The real power lies in how you use it.