Is palm oil detrimental to health and yet offers any nutritional advantages?
Spillin' the Beans on Palm Oil: Friend or Foe?
Wanna know the real deal about palm oil? Let's dive in!
Palm oil, gleaned from the fruit of the oil palm tree, has been under scrutiny due to its high fat content and perceived impact on heart health. But is the hype justified? Let's debunk the myths!
Palm oil comes in two flavors: red and white. The white variety has been through a process of refinement, bleaching, and deodorization, leaving it with fewer beneficial micronutrients such as beta carotenes, vitamin E, and antioxidants. Red palm oil, on the other hand, boasts a higher nutrient content, making it the healthier choice.
When it comes to health concerns, worries about palm oil's saturated fat content may seem valid. A single tablespoon packs 13.6 grams of fat, of which 6.7 grams are saturated. Saturated fats are known bumpers for cholesterol levels, which can lead to heart disease.
However, some research has a twist: it seems palm oil may not be the villain after all!
In a 2021 review, investigators took a closer look at the impact of palmitic acid, a saturated fatty acid found in both plants and animals, on cholesterol levels. The results? Palmitic acid from palm oil and other vegetable sources showed less influence over cholesterol levels and LDL, or "bad cholesterol", compared to that sourced from animal sources. Moreover, a chemical compound in palm oil named tocotrienols has been found to lower blood cholesterol levels by 7-38%!
A 2020 review further supports the case, noting that moderate consumption of palm oil, as part of a balanced diet, doesn't pose any known health risks.
So, what about those health benefits? Let's check it out!
Red palm oil stands out with a higher concentration of antioxidants, plant sterols, phospholipids, and squalene that benefit cell structure, function, and skin health. The refinement process involved in white palm oil leads to a decrease in these beneficial components.
Here's a quick look at the nutritional breakdown: one tablespoon of palm oil offers 120 calories, 503 kilojoules of energy, and 13.6 grams of fat, including 6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, 1.26 grams of polyunsaturated fat, 2.16 milligrams of vitamin E, and 1.09 micrograms of vitamin K.
But wait, there's more! Keeping the environment in mind, it's essential to acknowledge the palm oil industry's environmental impact, primarily deforestation and destabilizing habitats for endangered species. To make an informed choice, the World Wildlife Federation (WWF) encourages us to opt for palm oil and palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification denotes adherence to robust environmental and human rights policies.
In summary, while palm oil contains saturated fat and some may speculate about its links to heart disease, current evidence suggests it's not a concrete health hazard. Opt for red palm oil for added nutrients, choose RSPO-certified products, and chat with your doc if you've got concerns!
So, the next time someone makes you sidetrack over palm oil, remember this (mostly) oil-free ride!
Exploring further, the debate surrounding palm oil extends beyond heart health.The role of palm oil in nutrition and medical-conditions, particularly chronic diseases and cancer, deserves attention.Research suggests that the nutrients present in palm oil, like vitamin E and beta carotenes, could support cardiovascular-health and health-and-wellness.Furthermore, palm oil's nutritional profile could be beneficial in therapies-and-treatments for various medical-conditions.Climate-change is another critical aspect to consider. The palm oil industry contributes to environmental-science concerns, such as deforestation.However, by choosing RSPO-certified products, consumers can support sustainable palm oil production that mitigates these environmental impacts.Beyond diet and nutrition, it's essential to look at fitness-and-exercise, medicare, and othernutrition factors for holistic health management.
