Is palm oil harmful or beneficial to one's health?
Palm Oil: The Unfiltered Truth
Welcome to an unvarnished, down-to-earth exploration of palm oil and its impact on health. Let's dive right in!
Palm Oil: Friend or Foe?
You've probably heard whispers about palm oil being harmful to your health. But is there any substance to these rumors? A 2020 review puts these concerns to rest, suggesting that consuming moderate amounts of palm oil as part of a balanced diet does no apparent harm.
Some might worry about palm oil's high saturated fat content. A single tablespoon packs 13.6g of fat, with 6.7g coming from saturated fat. Saturated fats have a reputation for boosting cholesterol levels—a risk factor for heart disease. That said, the research tells a more nuanced story.
Interestingly, studies indicate that palm oil may not be as villainous as some make it out to be. A 2021 review reveals that palm oil and its palmitic acid may have less of an impact on blood cholesterol levels and LDL (a.k.a. "bad" cholesterol) than palmitic acid sourced from animal products. In addition, this review discovered that palm oil contains chemical compounds called tocotrienols, which lower blood cholesterol levels by 7-38%!
An earlier review found no evidence to back up the link between palm oil consumption and heart disease. However, the reviewers highlighted that difficulties in quantifying the relationship between palm oil and heart disease necessitate further investigation.
Palm Oil: Health Benefits?
Palm oil comes in two varieties: red palm oil and the refined, bleached, and deodorized (RBD) version, often dubbed white palm oil. A 2021 review spotlights red palm oil's higher concentration of antioxidants and micronutrients, such as:
- Carotenoids, which aid in vitamin A synthesis
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which can lower cholesterol
- Phospholipids, crucial for cell structure and function
- Squalene, beneficial for your skin
The refinement process used to create RBD palm oil depletes it of these beneficial compounds, making red palm oil the healthier choice.
Palm Oil: Nutrition Facts
According to the Nutrition Facts panel, 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
- 2.16mg vitamin E
- 1.09mcg vitamin K
Environmental Considerations
Palm oil is a lucrative, high-yield crop that provides steady income for growers and smallholders. But it's not all sunshine and roses: the palm oil industry has been accused of large-scale deforestation and habitat destruction, contributing to biodiversity loss and climate change.
The World Wildlife Federation (WWF) advocates responsible consumption of palm oil. They encourage individuals to seek out products carrying the Roundtable on Sustainable Palm Oil (RSPO) certification, which ensures adherence to benevolent environmental and human rights practices, including robust deforestation-free policies and transparent sourcing.
Don't be misled, palm oil is not a seed oil. Instead, it originates from the fruit of the oil palm tree and should not be confused with palm kernel oil, derived from the kernel inside the fruit.
In a Nutshell
Palm oil comes from the fruit of the oil palm tree. It's available in red and white varieties, with red palm oil offering more health benefits due to its higher concentration of antioxidants and micronutrients. However, both types of palm oil have a high saturated fat content, leading to concerns that they may raise cholesterol levels and increase heart disease risk.
The good news is that research suggests that consuming palm oil in moderation as part of a balanced diet does no apparent harm. It's always wise to check with your healthcare provider if you have any concerns or questions about consuming palm oil. Lastly, be mindful of the environmental impact by choosing RSPO-certified palm oil whenever possible. Your choices matter—make them count!
- Recent scientific reviews indicate that moderate consumption of palm oil, as part of a balanced diet, does not pose any apparent harm to health, contrary to popular concerns.
- Contrary to rumors, palm oil might not be as detrimental to heart health as some claim, with one review suggesting it may have less of an impact on blood cholesterol levels than palmitic acid from animal products.
- Another study found no evidence supporting a link between palm oil consumption and heart disease, but more research is necessary to quantify the relationship.
- Red palm oil contains a higher concentration of antioxidants and beneficial compounds such as carotenoids, tocotrienols, plant sterols, phospholipids, and squalene, making it the healthier choice over refined, bleached, and deodorized versions.
- Consuming palm oil as part of a balanced diet rich in other nutrition sources, medical-conditions and chronic-diseases management, cardiovascular-health maintenance, environmental-science awareness, fitness-and-exercise routines, and therapeutic-and-treatment plans should be done with guidance from healthcare providers.
- Climate change and the palm oil industry's impact on biodiversity loss due to large-scale deforestation highlight the need for responsible consumption, with certification programs like Roundtable on Sustainable Palm Oil (RSPO) encouraging adherence to benevolent environmental and human rights practices.
- It is essential to make informed decisions about the products we consume and choose those with RSPO certification to promote sustainable practices in the palm oil industry.
- Cancer prevention is crucial for health and wellness, and incorporating a balanced diet, regular fitness-and-exercise, and CBD (Cannabidiol) may aid in maintaining overall health and fighting chronic diseases like chronic-kidney-disease, while minimizing the environmental impact through responsible consumption choices.
