Is palm oil detrimental to health and does it offer any nutritional benefits?
Revamped Rewrite:
Palmar oil, derived from the oil palm tree's fruit, stirs doubts about its impact on health due to its high fat content, potentially boosting cholesterol levels and increasing the risk of cardiovascular disease (CVD). However, the scientific evidence backing such claims is scant.
Palm oil comes in two primary varieties: red and white. The white version, refined, bleached, and deodorized, contains fewer micronutrients like beta carotenes and vitamin E, with red palm oil taking the healthier spot.
So, what's the real deal on palm oil and health? Let's delve deeper.
Is palm oil detrimental for health?
In a 2020 review, authors confirm that moderate consumption of palm oil as part of a well-balanced diet isn't linked to known health risks. Although palm oil is rich in saturated fats, with a 13.6-gram (g) tablespoon packing 13.6g of fat, 6.7g being saturated, concerns about its impact may be premature.
Research suggests that palm oil consumption could have benefits when it comes to blood cholesterol levels. One investigation discovered that palmitic acid, a saturated fatty acid from both vegetable and animal sources, has less effect on blood cholesterol and LDL ("bad cholesterol") levels from palm oil and other vegetable sources compared to animal sources. Furthermore, a chemical compound in palm oil known as tocotrienols has been shown to lower blood cholesterol levels by 7-38%.
Earlier reviews have found no evidence linking palm oil intake to CVD, acknowledging difficulties in quantifying the genuine association between the two variables and urging further exploration in this area.
Any health advantages to consuming palm oil?
A 2021 review outlines the two primary types of palm oil: red palm oil and refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil. Red palm oil boasts a higher concentration of antioxidants and nutrients, such as carotenoids, which aid in vitamin A synthesis; tocopherols and tocotrienols, types of vitamin E; plant sterols, which help lower cholesterol; phospholipids, important for cell structure and function; and squalene, beneficial for the skin. The refinement process for RBD palm oil reduces nutrient levels, compromising its health benefits compared to red palm oil.
Nutritional Facts on Palm Oil
Per a tablespoon (13.6g), palm oil provides the following nutrients and micronutrients:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, with:
- 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 to Consider
As the World Wildlife Federation (WWF) explains, palm oil serves as an efficient, high-yield crop that provides a steady income for growers and smallholders. However, the palm oil industry is driving significant deforestation, disrupting critical habitats for threatened species, and contributing to climate change worldwide. In light of this, the WWF advocates for mindful palm oil purchases.
The WWF recommends palm oil and palm oil products displaying the Roundtable on Sustainable Palm Oil (RSPO) certification. This globally recognized certification ensures that palm oil producers and manufacturers adhere to robust environmental and human rights policies, including transparent sourcing, removing deforestation and human rights violations from supply chains, and using certified palm oil across their global operations.
Common Questions Answered
Is palm oil a seed oil? – No, palm oil is not derived from a seed but from the fruit of the oil palm tree. It should not be confused with palm kernel oil, which is derived from the kernel inside the fruit.
Summary
Palm oil, obtained from the fruit of the oil palm tree, is often associated with concerns over cardiovascular health due to its high saturated fat content. While there is some theoretical justification for such concerns due to saturated fats potentially raising LDL cholesterol levels, the scientific evidence linking palm oil consumption to increased CVD risk is limited.
On the contrary, some studies have shown that red palm oil may lower cholesterol levels thanks to its high concentration of cholesterol-reducing plant sterols. Planters and consumers should prioritize sustainable and RSPO-certified palm oil to mitigate environmental concerns. Always consult a healthcare professional to ensure that palm oil consumption aligns with your personal health needs and medication or supplement schedules.
- Moderate consumption of palm oil, as part of a well-balanced diet and nutrition, does not appear to be linked to known health risks, according to a 2020 review.
- Red palm oil, compared to refined, bleached, and deodorized (RBD) palm oil, boasts a higher concentration of antioxidants, nutrients, and health benefits due to its richer content of carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene.
- Some studies suggest that palm oil consumption may have benefits for blood cholesterol levels, as palmitic acid, a saturated fatty acid from both vegetable and animal sources, has less effect on blood cholesterol and LDL ("bad cholesterol") levels from palm oil and other vegetable sources compared to animal sources.
- The Roundtable on Sustainable Palm Oil (RSPO) certification ensures that palm oil producers and manufacturers adhere to environmentally friendly and socially responsible policies, thereby addressing concerns about deforestation, habitat disruption, and human rights violations in the palm oil industry.
