Controversial Health Properties of Palm Oil: Does It Harm or Help?
Hey there! Let's dive into the world of palm oil and sort out the facts from the myths.
Palm oil, hailing from the fruit of the oil palm tree, has become a bit of a controversial topic due to its high saturated fat content. Some worried it might raise cholesterol levels and cause cardiovascular disease (CVD), but the scientific evidence says otherwise.
There's actually two types of palm oil: red and white. The refined, bleached, deodorized (RBD) version, also known as white palm oil, has fewer nutrients like beta carotenes and vitamin E. Go figure – the unprocessed stuff is the healthier choice!
But let's address the elephant in the room: is palm oil good or bad for your health? A 2020 review points out that consuming palm oil in moderation and as part of a balanced diet doesn't pose any known health risks.
Now, you may have heard that consuming too much saturated fat can boost cholesterol levels, leading to heart disease. A tablespoon of palm oil packs a whopping 13.6g of fat, with 6.7g being saturated fat. However, research suggests that palm oil may not be as villainous as it's made out to be.
A 2021 review discovered that palmitic acid from palm oil has less impact on blood cholesterol levels and low-density lipoprotein (LDL, or "bad cholesterol") than palmitic acid obtained from animals. In fact, the review also found that a chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by 7% to 38%.
go on, tell me more!
As it turns out, red palm oil contains a bunch of health-promoting goodies like:
- carotenoids, which your body uses to create vitamin A
- tocopherols and tocotrienols, types of vitamin E
- plant sterols, which help reduce cholesterol
- phospholipids, essential for cell structure and function
- squalene, which is kind to your skin
Unfortunately, the refinement process for RBD palm oil reduces the levels of these nutrients, meaning it's not as beneficial for your health.
When it comes to pub essentials, here's what you get from a tablespoon of palm oil:
- 120 calories
- 503 kilojoules of energy
- 13.6g of fat (containing 6.7g saturated fat, 5.03g monounsaturated fat, and 1.26g polyunsaturated fat)
- 2.16mg of vitamin E
- 1.09 micrograms of vitamin K
Now let's talk environment. The palm oil industry is accused of causing deforestation, wiping out habitats for endangered species, and pushing climate change. The World Wildlife Federation encourages us to watch out for palm oil products boasting the Roundtable on Sustainable Palm Oil (RSPO) certification.
The RSPO helps ensure growers and manufacturers adhere to sustainable practices like avoiding deforestation, human rights abuses, and respecting transparency in their palm oil sourcing and usage.
In short, palm oil isn't all bad, but it is high in saturated fat. Moderation and a balanced diet are your best friends when it comes to incorporating palm oil into your meals. And don't forget to take a look at whether your favourite products carry the RSPO seal to make eco-friendly choices.
Cheers!
- In the realm of nutrition, palm oil could potentially be beneficial, especially when consumed in moderation and as part of a balanced diet, according to a 2020 review.
- Despite its high saturated fat content, scientific evidence indicates that palm oil may not contribute to an increased risk of health problems like cardiovascular disease.
- Another aspect to consider is chronic health conditions and medical-conditions: a 2021 review suggests that palmitic acid from palm oil has a less significant impact on blood cholesterol levels and LDL levels than palmitic acid from animal sources.
- For individuals focusing on health-and-wellness, fitness-and-exercise, and overall well-being, incorporating palm oil into their diet could provide various health benefits, such as supporting healthy cell structure and function with phospholipids, or improving skin health with squalene.
- To maximize these nutritional benefits, opt for unrefined, unprocessed red palm oil, rather than the RBD white palm oil, which undergoes a refinement process that significantly reduces the levels of beneficial nutrients like tocopherols, tocotrienols, and carotenoids.
