Is palm oil detrimental to health and does it offer any nutritional advantages?
Let's dive into the controversial world of palm oil, often hailed as a health villain, but supposedly offering some nutritional benefits. We'll explore if palm oil is truly evil for our health and if it holds any hidden advantages. plus, we'll touch on some important environmental considerations you should know about.
Is palm oil the devil in disguise?
A 2020 review might put your palm oil fears to rest. Consuming palm oil in moderation, as part of a balanced diet, does not pose any known health risks. Some may worry about palm oil's high saturated fat content adversely affecting health, but research suggests otherwise.
A 13.6-gram (g) tablespoon of palm oil packs 13.6g of fat, of which 6.7g is saturated fat. You might ask, "Isn't saturated fat bad for the heart?" In some cases, yes, and palm oil does contribute to higher levels of cholesterol, but it's not quite that simple.
Intriguingly, certain studies have shown that palm oil may actually have some benefits when it comes to blood cholesterol levels. For example, a 2021 review discovered that palmitic acid, a saturated fatty acid originating from both vegetable and animal sources, has less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" when it comes from palm oil and other plant sources compared to animal sources. The review also revealed that a chemical compound in palm oil called tocotrienols can decrease blood cholesterol levels by approximately 7-38%.
An earlier review found no evidence linking palm oil consumption to cardiovascular disease (CVD), though it acknowledged difficulties in quantifying the association between the two variables and urged further research in this area.
Could palm oil have its charm?
As a 2021 review mentions, palm oil comes in two main varieties: red palm oil and refined, bleached, deodorized (RBD) palm oil, often referred to as "white" palm oil. Red palm oil boasts a higher concentration of antioxidants and micronutrients, such as:
- carotenoids, which aid in the synthesis of vitamin A
- tocopherols and tocotrienols, types of vitamin E
- plant sterols, which help lower cholesterol
- phospholipids, essential for cell structure and function
- squalene, beneficial for skin health
The RBD palm oil refinement process causes lower levels of carotenoids, vitamin E, and sterols, resulting in fewer health benefits compared to red palm oil.
What's the nutritional lowdown on palm oil?
One 13.6g tablespoon of palm oil contains the following nutrients and micronutrients:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, broken down as follows:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
Environmental factors for thoughtful palm oil consumption
The World Wildlife Federation (WWF) cautions that, while palm oil is an efficient, high-yield crop, the palm oil industry is causing widespread deforestation, threatening habitats for critically endangered species, and contributing to climate change worldwide. To make an environmentally conscious palm oil choice, WWF advises you to watch out for products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. RSPO-certified products denote that growers and manufacturers have adhered to sustainable practices, including:
- robust policies to remove deforestation and human rights abuses from the supply chain
- transparency in the sourcing and use of palm oil
- buying and using certified palm oil across their operations, globally
Frequently Asked Questions
Don't get palm oil mixed up with palm kernel oil, derived from the palm fruit's kernel or "stone."
Summing it all up
Palm oil is derived from the fruit of the oil palm tree. While both red and white palm oil have high saturated fat content, little research supports the assumption that palm oil consumption increases the risk of CVD. On the contrary, some research suggests that consuming red palm oil may help lower cholesterol due to its high concentration of cholesterol-lowering plant sterols.
Individuals who intend to include palm oil in their diet should take the environmental impact of their consumption into account. When purchasing palm oil and palm oil products, be sure to look for the RSPO certification, indicating adherence to the most robust environmental and human rights practices.
Always consult a doctor to ensure you can safely consume palm oil without it interfering with any medications or supplements you might be taking.
- A 2020 review suggests that consuming palm oil in moderation, as part of a balanced diet, does not pose any known health risks.
- With regards to medical-conditions, an earlier review found no evidence linking palm oil consumption to cardiovascular disease (CVD).
- Chronic diseases, such as CVD, may not be directly linked to palm oil consumption, according to some studies.
- The nutritional benefits of palm oil extend beyond saturated fats, with red palm oil containing antioxidants, vitamins, and micronutrients like carotenoids, tocopherols, plant sterols, and phospholipids.
- Fitness-and-exercise and health-and-wellness enthusiasts should be aware that palm oil's high saturated fat content may contribute to higher cholesterol levels, but further research is necessary to fully understand its effects on cardiovascular-health.
- It's essential to consider the environmental impact of palm oil consumption due to climate-change concerns and the destruction of habitats for critically endangered species, as a result of deforestation caused by the palm oil industry.
- To make an environmentally conscious choice, consumers should look for Roundtable on Sustainable Palm Oil (RSPO) certification on products, ensuring adherence to sustainable practices.
- Other nutritions and therapies-and-treatments may help manage chronic-diseases or chronic-kidney-disease, but it's crucial to consult a healthcare professional before making any changes to your diet, especially when considering the use of supplements like CBD, derived from environmental-science.
