For many years, fats were categorized in nutrition discussions as either “good” or “bad.” However, recent scientific evaluations show that the health effects of oils cannot be explained solely by their source.
According to experts, the key criteria today are not only whether an oil is plant- or animal-based, but also its content of saturated, monounsaturated and polyunsaturated fatty acids, the amount consumed and its structural stability under high temperatures.
In Türkiye, oils such as olive oil, sunflower oil, hazelnut oil, flaxseed oil, coconut oil and palm oil are widely used in both daily nutrition and food production. Each oil has its own natural composition and behaves differently in the body and during cooking processes.
Oxidative Stability Gains Importance at High Temperatures
Assoc. Prof. Dr. Ceren Türkcan, Faculty Member at Istanbul Arel University’s Department of Biomedical Engineering, points out that misinformation spreading rapidly on social media creates confusion among consumers. She highlights the importance of balanced nutrition approaches supported by scientific data.
According to Türkcan, oils rich in polyunsaturated fatty acids can be more sensitive to high temperatures. Some oils exposed to heat, light and oxygen may undergo oxidative degradation. This is considered an important issue in relation to inflammation and cardiovascular health.
For this reason, the question is no longer only “which oil is consumed,” but also under what conditions the oil is used.
“Calling an Oil Healthy or Unhealthy Is No Longer Enough”
Assoc. Prof. Dr. Ceren Türkcan stated that oils should be evaluated through a more holistic approach:
In nutrition science, it is no longer sufficient to classify a single oil simply as ‘healthy’ or ‘unhealthy.’ Each oil has a different fatty acid profile, oxidative stability and usage characteristics. For example, oils rich in polyunsaturated fatty acids can offer significant nutritional benefits. However, these oils may undergo structural changes more rapidly at high temperatures. On the other hand, some oils with different fatty acid profiles can better preserve their structure when exposed to high heat.
Palm Oil Stands Out with Its Fatty Acid Balance
Palm oil is highlighted as one example showing why fatty acid composition matters. Unlike some oils that are predominantly rich in polyunsaturated fats, palm oil contains saturated and unsaturated fatty acids in more balanced proportions.
The main saturated fatty acid in palm oil is palmitic acid, while its primary monounsaturated fatty acid is oleic acid. Its relatively lower level of polyunsaturated linoleic acid helps explain why palm oil behaves differently in terms of high-temperature stability and functional properties in food production.
Key Message for Consumers: Balance, Variety and Proper Use
Experts underline that consumers should pay attention not only to which oil they use, but also to how much they use, under what conditions they use it and where it fits within their overall diet.
A balanced, varied and science-based approach can help consumers avoid misleading information circulating on online platforms and make more informed dietary choices.
