Palmitic acid
In brief
Section titled “In brief”- Palmitic acid (C16:0) is a common saturated fatty acid in food and endogenous production
- Your liver makes palmitic acid from sugar, starch and alcohol (de novo lipogenesis, DNL)
- With high LDL/ApoB or metabolic problems, a high burden can be unfavorable
- The biggest problem is ultra-processed: fat plus fast carbohydrates
- Reduce exogenous sources and DNL triggers, without switching to linoleic acid-rich oils
What is palmitic acid?
Section titled “What is palmitic acid?”Palmitic acid (C16:0) is a normal part of body fat and cell membranes. It is not a ‘toxin’, but in an unfavorable metabolic context or with high LDL/ApoB, a high burden can be unfavorable.
| Risk factor | Why extra attention |
|---|---|
| Insulin resistance | Higher palmitic acid burden can coincide with more fatty liver and disruption of insulin function |
| Fatty liver | DNL is elevated with fatty liver |
| High triglycerides | Indicates disturbed fat metabolism |
| High LDL/ApoB | Palmitic acid can raise LDL cholesterol and ApoB |
Where does palmitic acid come from?
Section titled “Where does palmitic acid come from?”Exogenous: through diet
Section titled “Exogenous: through diet”| Source | Examples |
|---|---|
| Palm oil and palm kernel oil | Cookies, pastries, snacks, ready meals |
| Hardened vegetable fat | ’Vegetable fat’, ‘shortening’ on labels |
| Animal products | Butter, cream, fatty meat — effect varies by person and amount |
Endogenous: your own production (DNL)
Section titled “Endogenous: your own production (DNL)”The liver can make fatty acids from carbohydrates and alcohol; palmitic acid is typically the first product. De novo lipogenesis (DNL) is stimulated mainly by:
- Much sugar and sugary drinks
- White flour products
- Alcohol
- Insulin resistance or fatty liver
Why can it be unfavorable?
Section titled “Why can it be unfavorable?”LDL and ApoB
Section titled “LDL and ApoB”Palmitic acid can raise LDL cholesterol and ApoB in many people. With high LDL/ApoB, it is therefore useful to temper the largest palmitic acid sources, with emphasis on:
- Ultra-processed fats
- Large amounts of butter/cream
- Fatty meat
Metabolic, also separate from LDL/ApoB
Section titled “Metabolic, also separate from LDL/ApoB”In combination with insulin resistance, a higher palmitic acid burden can coincide with:
- More fatty liver
- Higher triglycerides
- Disruption of insulin function
This plays especially when it coincides with fast carbohydrates (cookies, pastries, snacks) and/or alcohol.
Nuance that helps in practice
Section titled “Nuance that helps in practice”With high LDL/ApoB: specifically temper palmitic acid-rich choices and look at your individual response.
What can you do?
Section titled “What can you do?”1. Reduce the major exogenous sources
Section titled “1. Reduce the major exogenous sources”- Limit cookies, pastries, waffles, crackers and snacks — this is often palm oil or hardened fat plus sugar and flour
- Label check: ‘palm oil’, ‘palm kernel oil’, ‘(fully) hardened vegetable fat’, ‘vegetable fat’, ‘shortening’
2. Slow the DNL triggers
Section titled “2. Slow the DNL triggers”| Adjustment | Effect |
|---|---|
| Limit sugary drinks and juice | Choose water, tea or coffee without sugar |
| Limit sweets and white flour | Candy, cookies, pastries, white bread, sweet cereals |
| Be cautious with alcohol | Especially with fatty liver or high triglycerides |
| Exercise daily | A walk after meals already helps |
3. Choose fats without shifting to linoleic acid-rich oils
Section titled “3. Choose fats without shifting to linoleic acid-rich oils”- Use olive oil as standard
- Get fats mainly from whole foods: nuts, seeds, avocado, olives and fatty fish
- Choose as few ultra-processed products as possible — this automatically reduces both palm fat and ‘hidden’ sugar
Measuring and when to pay extra attention
Section titled “Measuring and when to pay extra attention”In practice, palmitic acid is not a useful standalone blood test, because it comes from both diet and your own production (DNL).
Pay extra attention to this topic with:
- High LDL/ApoB
- High triglycerides and/or fatty liver
- Insulin resistance or type 2 diabetes
Summary
Section titled “Summary”Veelgestelde vragen
Is palmitic acid harmful?
Palmitic acid is not a toxin and is a normal part of body fat and cell membranes. In an unfavorable metabolic context (insulin resistance, fatty liver, high triglycerides) or with high LDL/ApoB, a high burden can be unfavorable however.
Where is palmitic acid found?
Palmitic acid is found in palm oil, palm kernel oil and hardened vegetable fat (cookies, pastries, snacks) and in animal products such as butter, cream and fatty meat. Additionally, your liver makes it from sugar, starch and alcohol (de novo lipogenesis).
Should I avoid all saturated fats?
No, the goal is not to ban all saturated fats from whole foods. The biggest problem is usually ultra-processed food: fat combined with fast carbohydrates (cookies, pastries, snacks). With high LDL/ApoB, it is useful to specifically temper palmitic acid-rich choices.
Can I measure palmitic acid in my blood?
In practice, palmitic acid is not a useful standalone blood test, because it comes from both diet and your own production (DNL). Pay special attention to this topic with high LDL/ApoB, high triglycerides, fatty liver or insulin resistance.
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