Palm oil, maida and dalda: Villains or misunderstood staples?
Some of the concerns are real, others are overstated. Here is a closer look at what really makes them risky, and where moderation might be enough.
Some of the concerns are real, others are overstated. Here is a closer look at what really makes them risky, and where moderation might be enough.
Some of the concerns are real, others are overstated. Here is a closer look at what really makes them risky, and where moderation might be enough.
They are the quiet regulars in so many Indian favourites. Palm oil in crunchy chips. Maida in bakery biscuits and parottas. Dalda in mithai and fried snacks. For years, these three have been spoken of in whispers of warning. The words “unhealthy” and “harmful” follow them everywhere.
But how much of this fear is fact, and how much is food folklore? Nutrition science tells a more mixed story. Some of the concerns are real, others are overstated. Here is a closer look at what really makes them risky, and where moderation might be enough.
Palm oil
The concern
- High in saturated fat (about 50%), which can raise LDL cholesterol.
- Linked with deforestation and environmental damage.
What studies say
Controlled trials show palm oil can raise LDL cholesterol when compared with low-saturated oils (Chen et al., Am J Clin Nutr, 2016).
Antioxidants in palm oil (tocotrienols, carotenoids) have potential health benefits, but these are lost when the oil is heavily refined or overheated (Ismail et al., Nutrients, 2020).
Takeaway
Moderate use is not harmful, but relying on palm oil for everyday frying is best avoided.
Maida (refined flour)
The concern
- Low in fibre and micronutrients.
- Causes quick spikes in blood sugar.
What studies say
Replacing refined grains with whole grains improves cholesterol, inflammation, and blood sugar control (Ye et al., Am J Clin Nutr, 2012).
High refined grain intake alone is not always strongly linked to heart disease in cohort studies (Miller et al., BMJ, 2020).
Takeaway
Maida is fine occasionally. The risk is when it becomes the main source of carbs in the daily diet.
Dalda (vanaspati)
The concern
- Made by hydrogenating oils, which produces trans fats.
- Trans fats are directly linked to heart disease.
What studies say
Trans fats raise LDL and lower HDL cholesterol (Mozaffarian et al., NEJM, 2006).
Indian samples of vanaspati used in street food showed trans fat levels as high as 29% of total fat (Downs et al., BMC Public Health, 2015).
Regulations have forced trans fat in vanaspati down to under 2% in recent years, but saturated fat remains high.
Takeaway
Dalda is the one ingredient best avoided altogether for home cooking.
So, is the scare justified?
Palm oil: Somewhat. It is not toxic but should not dominate the kitchen.
Maida: Partly. Occasional use is fine, but daily reliance is risky.
Dalda: Yes. Old fears were justified, and even with reduced trans fats, it remains the worst option.