Going Straight to the Point About Palm Oil
Palm oil, derived from the fruit of the oil palm tree, has its fair share of controversies. People often question whether it's a health hazard or a hidden gem. Here's the real deal about palm oil and its impact on our health.
Is Palm Oil Necessarily Evil for Our Health?
Despite concerns about its fat content, a 2020 review found that consuming palm oil in moderation and as a part of a balanced diet is perfectly safe.
Sure, palm oil contains saturated fat, with a 13.6-gram (g) tablespoon packing 13.6 g of fat, including 6.7 g saturated fat. Generally, saturated fats are known to raise cholesterol levels, potentially upping the risk of heart disease.
However, research on palm oil and its impact on cholesterol levels suggests a more positive twist. A 2021 review even found that palm oil may provide benefits, as it has less impact on blood cholesterol levels and LDL cholesterol (the "bad" cholesterol) compared to palmitic acid derived from animal sources.
Additionally, the same review reported that a chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by 7% to 38%.
Previous research, such as a study from way back in 2014, also found no evidence linking palm oil consumption with an increased risk of cardiovascular disease (CVD).
Good News: Health Perks of Palm Oil
According to a 2021 review, there are two main types of palm oil: red palm oil and RBD (refined, bleached, deodorized) palm oil, often referred to as white palm oil. The antioxidant and micronutrient content of red palm oil sets it apart.
Red palm oil packs higher concentrations of:
- Carotenoids, used by the body to produce vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, known for their cholesterol-lowering properties
- Phospholipids, essential for cell structure and function
- Squalene, a skin-friendly compound
Unfortunately, the refinement process that transforms RBD palm oil strips it of these valuable nutrients.
Nutrition Information at a Glance
A 13.6g tablespoon of palm oil provides:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, including:
- 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 Concerns
The palm oil industry is no stranger to environmental problems. The World Wildlife Federation (WWF) highlights concerns about palm oil's connection to deforestation, destruction of wildlife habitats, and climate change.
To mitigate these issues, consumers are encouraged to opt for palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification indicates an adherence to sound environmental and human rights practices, including:
- Policies barring deforestation and human rights abuses from the supply chain
- Transparency in the sourcing and use of palm oil
- Global usage of certified palm oil in operations
FAQ
Palm oil isn't a seed oil; it's derived from the fruit of the oil palm tree, and it's not the same as palm kernel oil, which comes from the kernel or "stone" inside the fruit.
In a Nutshell
Palm oil, whether red or white, contains saturated fats leading some to worry it may raise cholesterol levels and the risk of CVD. However, current research mostly finds no strong evidence linking palm oil consumption to an increased CVD risk. In fact, some studies suggest red palm oil might help lower cholesterol levels due to its rich plant sterol content.
When making choices about palm oil and palm oil products, consider their environmental impact and opt for RSPO-certified items, or look for alternatives with a better sustainability track record. Furthermore, it's always a good idea to consult a health professional before incorporating palm oil into your diet, especially if you're taking specific medications or supplements.
- Despite concerns about its fat content, a 2020 review found that consuming palm oil in moderation and as part of a balanced diet, including other nutrition sources, is safe for health and wellness.
- A 2021 review discovered that palm oil may provide benefits, as it has less impact on blood cholesterol levels and LDL cholesterol (the "bad" cholesterol) compared to palmitic acid derived from animal sources.
- The antioxidant and micronutrient content of red palm oil sets it apart, containing higher concentrations of carotenoids, vitamin E, plant sterols, phospholipids, and squalene.
- However, the refinement process that transforms RBD (refined, bleached, deodorized) palm oil strips it of these valuable nutrients.
- The palm oil industry is connected to deforestation, destruction of wildlife habitats, and climate change, as reported by the World Wildlife Federation (WWF).
- To mitigate these environmental issues, consumers are encouraged to opt for RSPO (Roundtable on Sustainable Palm Oil) certified palm oil products, adhering to sound environmental and human rights practices.
- It's essential to consult a healthcare professional before incorporating palm oil into your diet, especially if you have medical-conditions like chronic diseases, chronic kidney disease, or are taking specific medications or supplements, and pay attention to fitness-and-exercise, climate-change, and environmental-science when making choices about palm oil and health-and-wellness.
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