Is palm oil detrimental to our health and does it offer any nutritional advantages?
Palm oil comes from the fruit of the mighty oil palm tree. Its high-fat content has given rise to concerns about its potential negative effects on heart health, but let's separate facts from rumors.
There are two main types of palm oil: red and white. The white variety undergoes refining, bleaching, and deodorization, resulting in lower levels of essential nutrients like beta carotenes and vitamin E compared to its red counterpart. Researchers consider red palm oil a healthier choice due to its rich antioxidant content.
So, what's the deal with Palm Oil and Cardiovascular Disease?
Despite concerns, a 2020 review found that consuming palm oil in moderation as part of a balanced diet doesn't pose known health risks. People may worry about the saturated fat content in palm oil, with a single tablespoon containing 13.6 grams of fat, of which 6.7 grams are saturated. However, research suggests that palm oil may have some benefits regarding blood cholesterol levels.
A 2021 review explored the impact of palmitic acid on cholesterol levels. Palmitic acid is a type of saturated fatty acid found in both vegetable and animal sources. The review concluded that palmitic acid from palm oil and other plant sources has a less significant effect on blood cholesterol levels and LDL (low-density lipoprotein or "bad" cholesterol) compared to palmitic acid from animal sources. Interestingly, the review also pointed out that a chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by 7% to 38%.
Earlier research found no evidence linking palm oil consumption with cardiovascular disease. However, the reviewers noted difficulties in quantifying the connections between the two variables, and they called for further research in this area.
Is There a Silver Lining to Palm Oil?
According to a 2021 review, red palm oil contains a higher concentration of vital antioxidants and nutrients, such as:
- Carotenoids, which aid in vitamin A synthesis
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which can help lower cholesterol levels
- Phospholipids, essential for cell structure and function
- Squalene, beneficial for the skin
The refinement process used to create RBD (refined, bleached, deodorized) palm oil reduces these beneficial compounds. As a result, RBD palm oil offers fewer health advantages than its red counterpart.
A Closer Look at Palm Oil Nutrition Facts
According to nutritional data, a single tablespoon of palm oil contains:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6 grams of fat, consisting of:
- 6.7 grams of saturated fat
- 5.03 grams of monounsaturated fat
- 1.26 grams of polyunsaturated fat
- 2.16 milligrams (mg) of vitamin E
- 1.09 micrograms (μg) of vitamin K
A Note on Environmental Considerations
Palm oil is an efficient and high-yield crop. Unfortunately, the palm oil industry is associated with extensive deforestation, habitat destruction for critically endangered species, and climate change. To make ethical choices, it's essential to look for RSPO (Roundtable on Sustainable Palm Oil) certification on palm oil and its products. This certification demonstrates that growers and manufacturers have adhered to sustainable practices, such as robust deforestation and human rights policies, transparency in sourcing, and global use of certified palm oil.
Remember, palm oil is not a seed oil. It comes from the fruit of the oil palm tree, not the kernel (palm kernel oil). In case you have further questions, keep reading!
Closing Thoughts
While palm oil's high saturated fat content generates concern regarding heart health, the scientific evidence does not unequivocally support the notion that palm oil consumption increases the risk of cardiovascular disease. Further investigation is required to clarify the link between palm oil intake and cardiovascular health outcomes.
People aiming to include palm oil in their diet should consider the environmental impact of their decision. Look for RSPO certification to ensure adherence to the most robust environmental and human rights practices.
As always, consult your healthcare provider to ensure that palm oil consumption is safe for you, especially if you're taking medications or supplements.
- For those concerned about cardiovascular health, a 2020 review found that consuming palm oil in moderation as part of a balanced diet doesn't pose known health risks.
- Research on palmitic acid from palm oil and other plant sources has shown a less significant effect on blood cholesterol levels and LDL (low-density lipoprotein) compared to palmitic acid from animal sources.
- A 2021 review noted that red palm oil contains a higher concentration of antioxidants and nutrients, including carotenoids, vitamin E, plant sterols, phospholipids, and squalene, which are important for various health aspects.
- One tablespoon of palm oil contains 120 calories, 13.6 grams of fat, 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.
- To make ethical choices in palm oil consumption, it's essential to look for RSPO (Roundtable on Sustainable Palm Oil) certification on palm oil and its products, as this demonstrates adherence to sustainable practices and robust deforestation and human rights policies.
- When considering palm oil as part of a diet, it's recommended to consult a healthcare provider, especially for those taking medications or supplements, as oil palm may interact with certain health conditions and treatments, like chronic diseases and therapies or treatments.
