Is palm oil detrimental to health and does it offer any nutritional advantages?
Palm oil, obtained from the fruit of the oil palm tree, has garnered debate due to its high fat content, which could potentially impact cholesterol levels and trigger cardiovascular disease (CVD). Nevertheless, research has provided little evidence to substantiate such concerns.
Palm oil exists in two primary forms: red and white. The latter undergoes refinement, bleaching, and deodorization, resulting in fewer micronutrients like beta carotenes and vitamin E. Consequently, red palm oil is deemed the healthier option.
In assessing the impact of palm oil on human health, we explore its potential risks and benefits, and offer nutritional information. Additionally, we discuss significant environmental considerations when choosing palm oil and related products.
Is palm oil detrimental to health?
A 2020 review remarks that incorporating palm oil in moderation and as part of a balanced diet does not pose known health risks. The concern over its saturated fat content and potential adverse health effects is warranted, given that a 13.6-gram tablespoon contains 13.6 grams of fat, of which 6.7 grams is saturated fat.
However, research has offered evidence that palm oil might positively affect blood cholesterol levels. A 2021 review investigated the impact of palmitic acid on cholesterol levels. Palmitic acid is a saturated fatty acid from both vegetable and animal sources, with the review concluding that palmitic acid from palm oil and other vegetable sources exert less influence on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to that from animal sources. Moreover, the review highlighted that a chemical compound in palm oil named tocotrienols can reduce blood cholesterol levels by 7% to 38%.
Earlier research has also found no evidence supporting an association between palm oil consumption and CVD. Despite this, the reviewers noted difficulties in quantifying the true relationship between the two factors and called for more research in the area.
Do health benefits accrue from consuming palm oil?
According to a 2021 review, there are two main types of palm oil: red palm oil and refined, bleached, deodorized (RBD) palm oil, also known as white palm oil.
Red palm oil boasts a higher concentration of antioxidants and micronutrients, including carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene. In contrast, the refinement process involved in creating RBD palm oil results in lower levels of carotenoids, vitamin E, and sterols, thereby diminishing its health benefits.
Nutritional Information on Palm Oil
Per a nutrition table, a 13.6g tablespoon of palm oil provides:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, with 6.7g of saturated fat, 5.03g of monounsaturated fat, and 1.26g polyunsaturated fat
- 2.16 milligrams of vitamin E
- 1.09 micrograms of vitamin K
Environmental Considerations
As outlined by the World Wildlife Federation (WWF), palm oil is an efficient, high-yield crop that provides a steady income for growers and smallholders. Regrettably, the palm oil industry fuels large-scale deforestation, eradicating habitats for critically endangered species, and contributing to climate change around the world. Therefore, the WWF encourages mindful selections when purchasing palm oil and associated products.
The WWF advises consumers to seek palm oil and its products showcasing Roundtable on Sustainable Palm Oil (RSPO) certification. This international recognition indicates that growers and manufacturers have followed sustainability practices such as:
- rigorous policies to eliminate deforestation and human rights abuses from the supply chain
- transparency in the sourcing and usage of palm oil
- global adherence to using certified palm oil across their operations.
Frequently Asked Questions
Palm oil is not a seed oil. Instead, it derives from the fruit of the oil palm tree and differs from palm kernel oil, which comes from the kernel or "stone" within the fruit.
A Summary of Findings
Palm oil originates from the fruit of the oil palm tree, with red palm oil containing more micronutrients, making it a healthier choice. However, both types are rich in saturated fats, leading some to question whether they may raise cholesterol levels and the risk of CVD.
Although little research supports the idea that palm oil consumption increases the risk of CVD, some studies have found that consuming red palm oil may lower cholesterol levels due to its high concentration of cholesterol-reducing plant sterols.
Individuals using palm oil should take into account its environmental impact. Opting for RSPO-certified products, which signifies adherence to the most stringent environmental and human rights policies, is recommended. Additionally, it's essential to consult a doctor to ensure that palm oil consumption does not conflict with any medications or supplements being taken.
- Palm oil, in its two forms, red and white, contains saturated fats, with red palm oil having higher amounts of micronutrients like beta carotenes and vitamin E.
- A 2021 review suggests that red palm oil, due to its high concentration of antioxidants and micronutrients, offers potential health benefits.
- Incorporating palm oil in moderation as part of a balanced diet does not pose known health risks, but it's important to consider its saturated fat content.
- Research has provided evidence that palm oil might positively affect blood cholesterol levels, with tocotrienols in palm oil being one compound that’s shown to reduce cholesterol levels.
- Environmental considerations should be taken into account when choosing palm oil and related products, as the palm oil industry has been linked to deforestation, wildlife habitat loss, and climate change.
- The World Wildlife Federation (WWF) recommends the purchase of palm oil and related products that show RSPO certification, ensuring the growers and manufacturers have followed sustainability practices.
