Exploring Palm Oil: Assessing Potential Harm and Potential Benefits
Is palm oil really a health menace, or is it just misunderstood?
Unraveling the truth about palm oil can be as complex as solving a puzzle. This article delves into the health implications of palm oil, its nutritional breakdown, and environmental considerations when making your choices.
Palm oil and Heart Health: All Myths, No Evidence?
A 2020 review points out that consuming palm oil as part of a balanced diet and in moderation does not pose any known health risks. You might worry about its high saturated fat content, but here's a twist you may find intriguing.
Palm oil contains approximately 13.6 grams (g) of fat per tablespoon, with 6.7g of it being saturated fat. Now, it's common knowledge that saturated fats boost cholesterol levels, which can potentially lead to heart disease. Yet, the research regarding the consumption of palm oil and its impact on blood cholesterol levels suggests some benefits.
Take, for instance, a 2021 review that investigated the effect of palmitic acid on cholesterol levels. Palmitic acid, a saturated fatty acid present in both vegetable and animal sources, turns out to exert less of an effect on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" from plant sources like palm oil, as compared to the animal-source palmitic acid.
The review does not stop there. It also sheds light on the cholesterol-lowering impact of a compound in palm oil called tocotrienols. These compounds have been known to reduce blood cholesterol levels by a remarkable 7% to 38%.
A 2019 review echoes the sentiment, noting no evidence supporting an association between the consumption of palm oil and cardiovascular diseases (CVD). Yet, the authors acknowledge the need for further research in this area due to difficulties in quantifying the true association between these two variables.
What's in Store for Your Health?
It turns out that there are two types of palm oil: red and white. Both types boast a high saturated fat content, but their nutritional profiles differ.
A 2021 review states that red palm oil contains a higher concentration of antioxidants and beneficial micronutrients such as:
- carotenoids, used by the body to synthesize vitamin A
- tocopherols and tocotrienols, types of vitamin E
- plant sterols, cholesterol-lowering substances
- phospholipids, essential components for cell structure and function
- squalene, beneficial for skin health
While the refinement process involved in creating white palm oil results in lower levels of micronutrients like carotenoids, vitamin E, and sterols, making it nutritionally less advantageous than red palm oil.
Here's a glimpse at the nutritional information listed for a tablespoon of palm oil by the FDA:
- 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
Let's Talk Environment: A Sustainable Choice
The palm oil industry is a double-edged sword, providing a stable income for growers worldwide while leading to deforestation, habitat destruction, and climate change on a global scale.
So, making environmentally conscious choices is crucial when selecting palm oil products. The World Wildlife Federation (WWF) advises looking for the Roundtable on Sustainable Palm Oil (RSPO) certification. Adherence to this global certification ensures adequate adherence to the following sustainability practices:
- eradicating deforestation and human rights abuses from the supply chain
- promoting transparency in the procurement and use of palm oil
- procuring and utilizing certified palm oil in operations across the globe
Shaking off the Myths: The Truth About Palm Oil
From the forest to your plate, understanding the nuances of palm oil consumption and making informed choices can empower your health and contribute to a healthier planet. Palm oil may be high in saturated fat, but the evidence suggests that it does not pose significant cardiovascular risks when consumed in moderation and as part of a balanced diet.
Red palm oil, in particular, boasts a superior nutritional profile, rich in antioxidants, vitamins, and beneficial micronutrients that potentially confer health advantages beyond its energy content.
As with all food choices, communication with a healthcare provider is vital to understand how to incorporate palm oil into your diet and avoid any potential complications with other medications or supplements.
- The 2020 review suggested that consuming palm oil as part of a balanced diet and in moderation does not present any known health risks, despite its high saturated fat content.
- Palmitic acid, a saturated fatty acid present in palm oil, was found to have less impact on blood cholesterol levels and LDL ("bad cholesterol") from plant sources compared to animal-source palmitic acid, according to a 2021 review.
- Tocotrienols, a compound in palm oil, were found to reduce blood cholesterol levels by 7% to 38%, as mentioned in a 2021 review.
- A 2019 review found no evidence supporting an association between the consumption of palm oil and cardiovascular diseases (CVD).
- Red palm oil, compared to white palm oil, contains a higher concentration of antioxidants, carotenoids, vitamin E, plant sterols, phospholipids, and squalene, as reported in a 2021 review.
- To address concerns regarding the environmental impact of the palm oil industry, the World Wildlife Federation advises seeking Roundtable on Sustainable Palm Oil (RSPO) certification to ensure sustainable practices are followed.
- Despite its high saturated fat content, the evidence suggests that palm oil does not pose significant cardiovascular risks when consumed in moderation and as part of a balanced diet.
- Proper communication with a healthcare provider is essential for understanding how to incorporate palm oil into one's diet, especially in regards to potential interactions with other medications or supplements.
