Is palm oil detrimental to health, or does it offer some health advantages?
Palm oil is derived from the fruit of the oil palm tree, which boasts a high fat content. Some concerns have been raised about its potential impact on cholesterol levels and the risk of cardiovascular disease (CVD). However, research suggests that moderation and balanced consumption may not present known health risks.
Two primary types of palm oil are in circulation – red and white. White palm oil has undergone processing such as refinement, bleaching, and deodorization, resulting in lower micronutrient levels like beta carotenes and vitamin E. Red palm oil, on the other hand, contains a higher concentration of these nutrients.
A current debate surrounds the health implications of palm oil, including potential benefits and potential risks. A 2020 review asserts that consuming palm oil as part of a balanced diet does not pose known health risks when consumed in moderation.
Individuals may worry about the saturated fat content of palm oil, which can contribute to elevated cholesterol levels. A tablespoon of palm oil contains 13.6 grams of fat, of which 6.7 grams are saturated. However, research indicates that palm oil may positively influence cholesterol levels.
A 2021 review delved into the impact of palmitic acid on cholesterol levels. A saturated fatty acid found in both vegetable and animal sources, palmitic acid from palm oil and other plant sources was found to have less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" than palmitic acid from animal sources. Moreover, the review implicated a chemical compound in palm oil called tocotrienols in lowering blood cholesterol levels by up to 38%.
An earlier review published in 2021 found no evidence supporting an association between palm oil consumption and CVD. Despite this, difficulties in quantifying the association between the two variables necessitate further research in this area.
In addition to potential health benefits, red palm oil is packed with nutrients. According to the USDA, a tablespoon of palm oil offers 120 calories, 503 kilojoules (KJ) of energy, and 13.6 grams of fat. Of the total fat content, 6.7 grams are saturated fats, 5.03 grams are monounsaturated fats, and 1.26 grams are polyunsaturated fats. Also present are vitamin E (2.16 milligrams) and vitamin K (1.09 micrograms).
Due to its environmental impact, ethical considerations are essential when choosing palm oil and palm oil products. The World Wildlife Federation (WWF) explains that while palm oil is an efficient high-yield crop, the palm oil industry is driving large-scale deforestation, habitat destruction for critically endangered species, and global climate change. To encourage sustainable practices, the WWF encourages consumers to look for Roundtable on Sustainable Palm Oil (RSPO) certification on palm oil and palm oil products. This certification signifies that growers and manufacturers have implemented robust policies to combat deforestation, human rights abuses, and ensure transparency in sourcing and use of palm oil.
A balanced and informed approach is required when considering the potential health benefits and environmental impact of red palm oil.
The potential benefits of red palm oil, apart from its nutritional value, have been a topic of debate in the field of health-and-wellness and medical-conditions. A 2020 review suggested that consuming red palm oil as part of a balanced diet doesn't pose known health risks when consumed in moderation, addressing concerns about its impact on CVD.
Research indicates that while red palm oil contains saturated fat, it may positively influence cholesterol levels. A tablespoon of red palm oil contains nutrients like vitamin E and vitamin K, in addition to 6.7 grams of saturated fat.
However, a 2021 review found that palmitic acid from plant sources like red palm oil has less impact on blood cholesterol levels compared to palmitic acid from animal sources, and that tocotrienols in palm oil may help lower blood cholesterol levels.
On the other hand, consuming palm oil, whether red or white, should be done in moderation, as it contains a high fat content. The growing concerns about the environmental impact of the palm oil industry require taking ethical considerations into account.
To promote sustainable practices in the palm oil industry, consumers are advised to look for Roundtable on Sustainable Palm Oil (RSPO) certification on palm oil and palm oil products. This certification ensures that growers and manufacturers follow policies aimed at combating deforestation, human rights abuses, and ensuring transparency in sourcing and use of palm oil.
Ultimately, making informed decisions about diet, fitness-and-exercise, therapies-and-treatments, and nutrition, including the inclusion of red palm oil, should consider both its potential health benefits and its environmental impact for chronic-diseases management and chronic-kidney-disease prevention, as well as for overall cardiovascular-health improvement. CBD, a popular health supplement, could potentially be included in this holistic wellness approach, though further research is needed to establish its synergy with palm oil consumption.
