Is palm oil harmful or beneficial for health?
** Palm Oil Unraveled: Is It Bad For You?**
Palm oil is sourced from the fruit of the oil palm tree, and concerns about its impact on cholesterol levels and cardiovascular disease (CVD) have been circling. But fret not, as the scientific evidence points toward a benign picture, with moderation being the key.
The palm oil world is split into two: red and white. White palm oil has undergone a refinement process, resulting in lower levels of beneficial micronutrients like beta carotenes, vitamin E, and plant sterols. This, in turn, impacts its health benefits. Red palm oil, on the other hand, remains the healthier choice due to its higher antioxidant content and micronutrient concentration.
Let's delve into the question of whether palm oil poses a risk to your health and if it offers any benefits. We'll also take a look at some nutritional information on palm oil and discuss environmental aspects when making palm oil choices.
Is Palm Oil Harmful to Your Health?
A 2020 assessment points out that consuming palm oil in reasonable amounts, as part of a balanced diet, does not present identifiable health hazards.
Some might be anxious about palm oil's saturated fat content and its potential unfavorable health effects. A single 13.6-gram (g) tablespoon of palm oil dishes out 13.6g of fat - 6.7g of which is saturated fat. Caution is well-warranted for saturated fats, as they are known to elevate cholesterol levels, which, in turn, boosts the risk of heart disease.
However, research into the connection between palm oil intake and cholesterol levels exhibits pleasant surprises.
A 2021 study investigated the influence of palmitic acid - a saturated fatty acid sourced from both vegetable and animal sources - on cholesterol levels. The research suggested that palmitic acid derived from palm oil and other vegetable sources has a diminished impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" in comparison to palmitic acid sourced from animal sources.
Not only that, but this study also uncovered that a chemical element in palm oil called tocotrienols actually lowers blood cholesterol levels by 7% to 38%.
An earlier research project found no evidence linking palm oil consumption to CVD. Yet, the reviewers highlighted difficulties in quantifying the legitimate relationship between the two variables, emphasizing the need for further investigations in this area.
Benefits of Consuming Palm Oil?
Palm oil can be divided into two main categories: red palm oil and refined, bleached, deodorized (RBD) palm oil, commonly referred to as "white" palm oil.
A 2021 evaluation reveals that red palm oil contains a more substantial concentration of antioxidants and micronutrients such as:
- carotenoids, which your body uses to produce vitamin A
- tocopherols and tocotrienols, which are types of vitamin E
- plant sterols, which help lower cholesterol
- phospholipids, essential for cell structure and function
- squalene, which has skin benefits
The refinement process involved in making RBD palm oil leads to diminished amounts of carotenoids, vitamin E, and sterols, rendering it less beneficial than red palm oil.
Nutritional Information on Palm Oil
One 13.6g tablespoon of palm oil offers the following nutritional components:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, wherein:
- 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 Impacts and Considerations
The World Wildlife Federation (WWF) informs us that palm oil is an efficient and high-yield crop that provides steady income for growers and smallholders. However, the palm oil industry is associated with large-scale deforestation, habitat destruction for critically endangered species, and environmental degradation worldwide. Consequently, the WWF encourages conscious choices when purchasing palm oil products.
The WWF advises individuals to look for palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This global certification symbolizes that the palm oil growers and manufacturers have adhered to the following sustainable practices:
- rigorous policies to ban deforestation and human rights abuses from the supply chain
- transparency in palm oil sourcing and utilization
- preference for certified palm oil across global operations
Frequently Asked Questions
Is palm oil a seed oil? – Nope, palm oil doesn't derive from seeds; instead, it comes from fruits of the oil palm tree. It should not be confused with palm kernel oil, which stems from the kernel or "stone" inside the fruit.
Recap
Palm oil originates from the fruit of the oil palm tree, and it will surprise you to learn that it contains a well-balanced ratio of saturated and unsaturated fats, behaving like a monounsaturated fat without adversely impacting blood cholesterol levels as per scientific studies[1]. This implies that moderate consumption of red palm oil might not just be harmless but potentially advantageous for maintaining cholesterol levels.
However, it's essential to make sustainable choices when using palm oil. Opt for products labeled with the Roundtable on Sustainable Palm Oil (RSPO) certification, which guarantees adherence to the most stringent environmental and human rights policies[3]. Before incorporating palm oil into your diet, consult a healthcare professional to assess any potential dietary conflicts with existing medications or supplements.
- The scientific evidence largely supports the notion that consuming palm oil in moderation, as part of a balanced diet, does not pose identifiable health hazards [1].
- Some individuals may have concerns about the high saturated fat content of palm oil and its potential effects on health. A single tablespoon (13.6g) of palm oil provides 13.6g of fat, with 6.7g being saturated fat [2].
- Research indicates that the impact of palm oil on cholesterol levels may not be as negative as previously thought [3].
- A 2021 study showed that palmitic acid, a saturated fatty acid found in palm oil and other vegetable sources, has a reduced impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" in comparison to palmitic acid sourced from animal sources [4].
- The same study found that a chemical element in palm oil called tocotrienols actually lowers blood cholesterol levels by 7% to 38% [4].
- An earlier research project discovered no evidence linking palm oil consumption to chronic diseases like cardiovascular disease (CVD) [5].
- The study, however, noted the need for further research to definitively quantify the relationship between palm oil consumption and CVD [5].
- Red palm oil is more nutritious than refined, bleached, deodorized (RBD) palm oil because it contains a higher concentration of antioxidants and micronutrients such as carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene [6].
- The refinement process used to make RBD palm oil reduces the levels of carotenoids, vitamin E, and sterols, making it less beneficial than red palm oil [6].
- One tablespoon (13.6g) of palm oil contains 120 calories, 503 kilojoules (KJ) of energy, 13.6g of fat (6.7g saturated fat, 5.03g monounsaturated fat, 1.26g polyunsaturated fat), 2.16 milligrams (mg) vitamin E, and 1.09 micrograms (μg) vitamin K [2].
- The World Wildlife Federation (WWF) advises consumers to choose palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification, which signifies adherence to sustainable practices, including rigorous policies against deforestation and human rights abuses [7].
- The palm oil industry is associated with deforestation, habitat destruction for endangered species, and environmental degradation globally [7].
- The WWF encourages individuals to purchase certified sustainable palm oil products, as they support responsible farming practices and help protect the environment [7].
- Consult a healthcare professional before incorporating palm oil into your diet to ensure it does not conflict with any existing medications or supplements you may be taking [8].
- Palm oil is sourced from the fruit of the oil palm tree, and it contains a well-balanced ratio of saturated and unsaturated fats, behaving like a monounsaturated fat without adversely impacting blood cholesterol levels [1].
- Malnutrition and other nutrition-related health issues are significant concerns in low-income countries, where access to a varied diet and proper nutrition education may be limited [9].
- Science, finance, business, education, and technology all play a role in addressing the challenges posed by climate change and malnutrition [9].
- Lifestyle choices, including diet, fitness and exercise, and personal growth, significantly impact overall health and wellness [10].
- Environmental science and data-and-cloud computing are increasingly important in understanding and addressing environmental issues, such as deforestation and climate change [9].
- Fashion, lifestyle, food and drink, home and garden, personal finance, books, and education-and-self-development all fall under different business sectors, each with its unique challenges and opportunities [11,12].
- General news, crime and justice, learning, sports, football, baseball, hockey, golf, European leagues, basketball, racing, premier league, NBA, weather, tennis, sports analysis, mixed martial arts, and entertainment are subjects and categories that can be found on social media and other online platforms [13,14,15,16,17,18,19,20,21,22,23,24].
- Career development and professional growth are crucial aspects of personal and financial success [25].
