Palm oil: Is it Detrimental to Health and Offers Any Nutritional Advantages?
Palm oil, derived from the fruit of the oil palm tree, has stirred debates regarding its impact on health due to its high fat content. However, recent scientific evidence offers a more nuanced outlook.
Two primary types of palm oil exist - red and white. White palm oil undergoes refinement, bleaching, and deodorization, resulting in reduced levels of nutrients like beta carotenes, vitamin E, and sterols. Consequently, red palm oil, with its higher concentration of antioxidants and micronutrients, is considered the healthier choice.
Is palm oil harmful to health? A comprehensive review released in 2020 concluded that moderate consumption of palm oil, as part of a well-balanced diet, does not pose any known health hazards. Despite concerns about the oil's saturated fat content, research suggests that palm oil may have beneficial effects on blood cholesterol levels.
A separate review published in 2021 found that palmitic acid, a saturated fatty acid sourced from both vegetable and animal sources, has a less significant impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" when derived from palm oil and other vegetable sources compared to animal sources. Additionally, this review highlighted that tocotrienols, a chemical compound in palm oil, can lower blood cholesterol levels by up to 38%.
Although earlier research did not find a strong association between palm oil consumption and cardiovascular disease (CVD), the study remained inconclusive due to difficulties in quantifying the true association. More research is needed to further understand the relationship between palm oil and CVD risk.
While red palm oil may have potential health benefits, it is still high in saturated fat. Individuals planning to incorporate palm oil into their diet are encouraged to consult their healthcare provider to ensure the oil does not interfere with ongoing medications or supplements.
In terms of nutritional content, one tablespoon (13.6g) of palm oil contains approximately 120 calories, 503 kilojoules of energy, 13.6g of total fat (6.7g saturated fat, 5.03g monounsaturated fat, and 1.26g polyunsaturated fat), 2.16mg of vitamin E, and 1.09 micrograms of vitamin K.
Environmental considerations play an essential role in palm oil choice. The palm oil industry has been linked to large-scale deforestation, habitat destruction for critically endangered species, and climate change. To minimize the negative environmental impact, individuals are advised to opt for palm oil products certified by the Roundtable on Sustainable Palm Oil (RSPO). This certification ensures compliance with robust environmental and human rights policies.
In conclusion, the current scientific research on the health effects of red and white palm oil offers a more subtle picture. Palm oil is high in saturated fat but can be part of a balanced diet when consumed in moderation. In contrast, red palm oil offers unique antioxidant benefits thanks to its various nutrients. When choosing palm oil products, individuals should prioritize RSPO certification to support sustainable practices. As always, it is essential to consult with a healthcare professional to ensure the safety and compatibility of palm oil in individual diets.
- Although it undergoes refinement, bleaching, and deodorization, white palm oil contains less nutrients like beta carotenes, vitamin E, and sterols compared to red palm oil.
- The 2020 comprehensive review found that moderate consumption of palm oil, as part of a well-balanced diet, does not pose any known health hazards.
- Research suggests that palm oil may have beneficial effects on blood cholesterol levels, contrary to concerns about its saturated fat content.
- Tocotrienols, a chemical compound in palm oil, can lower blood cholesterol levels by up to 38%.
- Incorporating palm oil into a diet should be done carefully and may require consulting a healthcare provider, especially when taking certain medications or supplements, due to the oil's high saturated fat content.
Additionally, considering environmental factors like deforestation and habitat destruction caused by the palm oil industry is crucial when choosing palm oil products, and opting for RSPO-certified products can help support sustainable practices.
