Is palm oil bad for health and does it offer any nutritional advantages?
Let's Dish on Palm Oil: Here's the Scoop on its Health Benefits and Risks
Palm oil, derived from the fruit of the oil palm tree, has been a topic of debate when it comes to its impact on our health. Let's dive in and separate the facts from the rumors.
Palm Oil: Friend or Foe?
A 2020 review found that having palm oil as part of a moderate, balanced diet doesn't seem to present any apparent health risks. But what about the fear of its high saturated fat content?
One tablespoon (13.6 g) of palm oil packs 13.6 g of fat, with 6.7 g of that being saturated fat. Saturated fats are notorious for raising cholesterol levels, boosting the risk of heart disease.
Surprisingly, some research suggests that palm oil could have some advantages when it comes to cholesterol levels.
A 2021 review investigated the impact of palmitic acid, a saturated fatty acid found in both vegetable and animal sources, on cholesterol levels. The findings were intriguing: palmitic acid from palm oil and other plant sources appeared to have less impact on blood cholesterol levels and LDL ("bad cholesterol") than palmitic acid from animal sources. Furthermore, the review noted that a chemical compound found in palm oil called tocotrienols actually lowered blood cholesterol levels by 7-38%.
An earlier review, however, noted that more research is needed to establish the true association between palm oil consumption and heart disease.
Health Benefits of Palm Oil
Palm oil comes in two main types: red palm oil and white palm oil (also known as refined, bleached, deodorized, or RBD palm oil). Red palm oil is like the superhero of the two due to its higher concentration of nutrients.
According to a 2021 review, red palm oil is packed with antioxidants, such as:
- Carotenoids, which our bodies convert into 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
Although white palm oil offers fewer health benefits due to the refining process that strips it of carotenoids, vitamin E, and sterols, it still supplies necessary calories and fatty acids.
Nutritional Information for Palm Oil
One tablespoon (13.6 g) 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
- 1.09 micrograms (μg) vitamin K
Environmental Concerns and Considerations
The palm oil industry has received criticism for causing large-scale deforestation, destroying habitats for critically endangered species, and contributing to global climate change. The World Wildlife Federation (WWF) encourages individuals to make responsible choices when purchasing palm oil products, such as looking for RSPO (Roundtable on Sustainable Palm Oil) certification on packaging.
Producers with RSPO certification have agreed to adhere to sustainable practices, which include committing to zero deforestation and human rights abuses in their supply chains, being transparent about the sourcing and use of palm oil, and using only certified palm oil across their operations.
FAQs
Question: Is palm oil a seed oil?Answer: No, palm oil comes from the fruit of the oil palm tree and is not the same as palm kernel oil, which derives from the kernel or "stone" inside the fruit.
Wrapping Up
In conclusion, palm oil, whether red or white, contains nutritional benefits and risks, depending on the type and consumption quantity. While both should be consumed as part of a balanced diet, red palm oil offers more health benefits due to its higher content of antioxidants and micronutrients.
Consumers should be conscious of the environmental impact of palm oil production and choose products with RSPO certification to support ethical practices. As always, consult a healthcare professional before making significant changes to your diet.
- The 2020 review suggests that including palm oil in a moderate, balanced diet doesn't appear to pose any apparent health risks.
- Despite the common fear of palm oil's high saturated fat content, some research indicates that it could have some advantages when it comes to cholesterol levels.
- A 2021 review found that palmitic acid from palm oil and other plant sources had less impact on blood cholesterol levels and LDL ("bad cholesterol") compared to palmitic acid from animal sources.
- Red palm oil is richer in nutrients than white palm oil, containing antioxidants such as carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene.
- White palm oil, while offering fewer health benefits due to refining, still provides necessary calories and fatty acids.
- The palm oil industry has faced criticism for causing deforestation, harming endangered species, and contributing to climate change, but RSPO-certified producers commit to sustainable practices.
- Consumers should be mindful of the environmental impact of palm oil production, making informed choices by looking for RSPO certification on products.
- Before making significant dietary changes, it's advisable to consult with a healthcare professional, especially regarding medical conditions, chronic diseases like chronic kidney disease, cancer, or heart-related conditions such as cardiovascular health. Also, consider alternative therapies and treatments like CBD, particularly for managing stress, chronic pains, and increasing overall health and wellness, while practicing fitness and exercise and remaining aware of climate change's impact on nutrition and environmental science.
