Is palm oil harmful to health and does it offer any nutritional advantages?
Palmin' it up: Debunking Myths and Unveiling Truths About Palm Oil
Palm oil, sourced from the fruit of the oil palm tree, gets a bad rep for raising cholesterol levels and boosting the risk of cardiovascular disease (CVD). But fret not, dear reader, as the evidence supporting such claims is thin.
You see, palm oil comes in two colors - red and white - and the difference lies in their processing. The white variety has undergone refining, bleaching, and deodorization, which strips it of vital nutrients like beta carotenes, vitamin E, and other micronutrients. So, while both types have a high saturated fat content, it's the red palm oil that takes the nutritional crown.
But, is palm oil truly evil for our health? Let's break it down.
Palm Oil: Friend or Foe?
A 2020 review put things into perspective: consuming palm oil as part of a balanced diet and in moderation does not pose any known health risks. Yes, you heard that right!
Now, you might worry about the saturated fat content of palm oil and its potential impact on your blood cholesterol levels. A 13.6-gram tablespoon of palm oil has 13.6 grams of fat, with 6.7 grams being pure saturated fat. But guess what? Research suggests that palm oil may have some advantages when it comes to cholesterol levels.
A 2021 review shed light on this intriguing aspect. The review found that palmitic acid (a saturated fatty acid) from vegetable sources, including palm oil, has less impact on blood cholesterol levels and LDL (bad) cholesterol compared to palmitic acid from animal sources. In fact, this same review discovered that a magical compound found in palm oil called tocotrienols can help slash your blood cholesterol levels by as much as 38%!
An earlier review also found no concrete evidence linking palm oil consumption with CVD, but admitted that more studies are needed to truly understand the relationship between the two.
Palm Oil: A Lesser-Known Health Hero
If you thought palm oil was all about the bad fats, think again. A 2021 review brought to light the surprising benefits of palm oil. Here's a lowdown on red palm oil, which has a higher concentration of antioxidants and nutrients:
- Carotenoids, which the body uses to produce vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which aid in lowering cholesterol
- Phospholipids, essential for cell structure and function
- Squalene, beneficial for the skin
Unfortunately, the refining process used to create RBD (refined, bleached, deodorized) palm oil results in lower levels of these beneficial nutrients. As such, red palm oil edges out its white counterpart when it comes to health benefits.
Palm Oil: Nutritional Insights
Curious about the nutritional breakdown of a tablespoon of palm oil? Here's a quick rundown:
- Calories: 120
- Energy (kJ): 503
- Fat: 13.6g (6.7g saturated, 5.03g monounsaturated, 1.26g polyunsaturated)
- Vitamin E: 2.16mg
- Vitamin K: 1.09mcg
Palm Oil: The Environmental Conundrum
It's not all sunshine and palms in the world of palm oil. The palm oil industry is linked to large-scale deforestation and habitat loss for endangered species, contributing to global climate change. The World Wildlife Federation (WWF) urges us to make responsible palm oil choices.
To do that, the WWF suggests looking for palm oil and palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This global certification guarantees that growers and manufacturers have complied with the following sustainability practices:
- Efforts to eliminate deforestation and human rights abuses from the supply chain
- Transparency in the sourcing and use of palm oil
- Commitment to sourcing and using certified palm oil across their operations
Palm Oil FAQs
Is palm oil a seed oil? Nope! Palm oil derives from the fruit—not the seed—of the oil palm tree. It's distinct from palm kernel oil, which comes from the kernel inside the fruit.
In conclusion, while palm oil boasts a high saturated fat content, there's limited evidence to suggest it directly increases the risk of CVD. In fact, studies indicate that consuming red palm oil may help lower cholesterol due to its cholesterol-lowering plant sterols.
But remember, everything is about balance. When adding palm oil to your diet, consider the environmental impact, particularly deforestation, and opt for RSPO-certified palm oil whenever possible. As always, it's crucial to consult with a doctor before making any major dietary changes, especially if you're taking medications or supplements.
- The 2020 review confirms that consuming palm oil, as part of a balanced diet and in moderation, does not pose any known health risks.
- Studies suggest that the impact of palm oil on blood cholesterol levels may be less severe compared to palmitic acid from animal sources, and that a compound found in palm oil called tocotrienols can help lower blood cholesterol levels.
- Red palm oil, with a higher concentration of antioxidants and nutrients like carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene, offers numerous health benefits.
- The refining process used to create RBD (refined, bleached, deodorized) palm oil results in lower levels of these beneficial nutrients, with red palm oil edging out its white counterpart when it comes to health benefits.
- The palm oil industry is linked to large-scale deforestation and habitat loss, contributing to global climate change. The World Wildlife Federation (WWF) urges responsible palm oil choices, such as looking for RSPO-certified palm oil products.
- Palm oil comes from the fruit, not the seed, of the oil palm tree and is distinct from palm kernel oil, which comes from the kernel inside the fruit.
- Consulting with a doctor before making any major dietary changes, especially if you're taking medications or supplements, is essential, especially with regards to the consumption of palm oil.
