Is palm oil detrimental to health and does it boast any nutritional advantages?
Palm oil, snatched from the fruit of the oil palm tree, serves up a hefty dose of fat, sparking concerns it might jack up cholesterol and propel heart disease. But don't panic - the science behind these fears is mainly squishy.
Two types of palm oil exist: red and white. The latter has been dressed up in refinement, bleaching, and deodorization, stripping it of nutrients like beta carotenes and vitamin E, making red palm oil the healthier choice.
Let's unpack whether palm oil is a health hazard or provides some benefits. We'll also sprinkle in some nutritional tidbits and a drizzle of eco-awareness when shopping for palm oil and related products.
Palm oil: Friend or Foe for your Health?
A 2020 review cleverly points out that when consumed in moderation and part of a balanced diet, palm oil does not signal any known health dangers.
Sure, folks worry about the saturated fat content in palm oil, which packs a walloping 13.6 grams per tablespoon. Saturated fats are notorious for boosting cholesterol, a ticket to heart disease.
Curiously, though, research into palm oil's influence on blood cholesterol levels suggests that palm oil could have some benefits. A 2021 review lashed out at palmitic acid, a saturated fatty acid lurking in both veggie and animal sources. Interestingly, the review discovered that palmitic acid from palm oil and other veggie sources strikes at blood cholesterol levels and LDL ("bad cholesterol") with lesser force than animal sources.
What's more, this review also tossed a lifeline wrapped in tocotrienols, a chemical compound in palm oil. Tocotrienols brought down blood cholesterol levels by 7% to 38%. An earlier 2012 review could not find evidence tying palm oil consumption to cardiovascular disease (CVD). The researchers did flag difficulty in gauging the actual association between palm oil and CVD, urging more research.
Any Health Perks to Savor along with Palm Oil?
Quite a few! A 2021 review shed light on the two types of palm oil: red palm oil and refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil.
Red palm oil reaps the rewards of higher antioxidant and micronutrient content. Its treasure trove includes carotenoids, which the body converts into vitamin A; tocopherols and tocotrienols, varieties of vitamin E; plant sterols, cholesterol-slashing superstars; phospholipids, essential building blocks for cell structure; and squalene, a friend to skin health.
The refining process behind RBD palm oil sacrifices antioxidants, vitamin E, and sterols, rendering it nutritionally impoverished compared to red palm oil.
Nutritional Lowdown on Palm Oil
Per a trusty source, one tablespoon of palm oil delivers 120 calories, 503 kilojoules, 13.6 grams of fat (6.7 grams saturated), 5.03 grams monounsaturated fat, 1.26 grams polyunsaturated fat, 2.16 milligrams vitamin E, and 1.09 micrograms vitamin K.
Environmental Considerations
Palm oil garners praise as an efficient, high-yield crop, providing steady income for growers and smallholders. Yet, the palm oil trade has pillaged vast forests, uprooted habitats for critically endangered species, and ignited global climate change fury. That's a whopper of an environmental footprint. The sustainable path lies in careful palm oil and palm oil product purchases.
The World Wildlife Federation (WWF) advises the wise to chase products boasting Roundtable on Sustainable Palm Oil (RSPO) certification. This global seal guarantees adherence to sterling environmental and human rights policies.
A Few FAQs
- Disabled Seed Oil: Palm oil is not a seed oil. It is sourced from the fruit of the oil palm tree, not its kernel or "stone."
- Palm Kernel Oil Vernacular: Palm kernal oil and palm oil are not the same; the former derives from the kernel/stone inside the fruit.
In a Nutshell
Palm oil swipes its prize from the oil palm fruit. Red and white variations share some benefits yet differ distinctly. Moderation is key to sidestepping health hazards while capitalizing on palm oil's benefits. Choose certified sustainable palm oil products for a conscientious, eco-friendly shot at health benefits while supporting responsible palm oil production.
- The science behind the fears of palm oil raising cholesterol levels is mainly unsubstantiated.
- Two types of palm oil exist: red and white.
- Refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil, lacks nutrients compared to red palm oil due to refining processes.
- Consumed in moderation, palm oil does not pose any known health dangers when part of a balanced diet.
- Saturated fats, including those in palm oil, are known to increase cholesterol levels, which may lead to heart disease.
- A 2020 review found no evidence linking palm oil consumption to increased risk of cardiovascular disease (CVD).
- A 2021 review disclosed that palmitic acid from palm oil and other vegetable sources impact blood cholesterol levels and LDL ("bad cholesterol") less forcefully than from animal sources.
- Tocotrienols, a chemical compound in palm oil, have been found to reduce blood cholesterol levels by 7% to 38%.
- Red palm oil offers higher antioxidant and micronutrient content due to its increased carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene.
- RBD palm oil loses antioxidants, vitamin E, and sterols during the refining process, making it nutritionally impoverished compared to red palm oil.
- One tablespoon of palm oil provides 120 calories, 13.6 grams of fat, 503 kilojoules, 2.16 milligrams of vitamin E, and 1.09 micrograms of vitamin K.
- The palm oil trade has devastated vast forests, displaced critical habitats for endangered species, and contributed to climate change concerns.
- Buying Roundtable on Sustainable Palm Oil (RSPO) certified products promotes responsible palm oil production and adherence to positive environmental and human rights policies.
- Palm oil is not a seed oil, it comes from the fruit of the oil palm tree, not its kernel or "stone."
- Palm kernal oil and palm oil are not the same, as the former comes from the kernel/stone inside the fruit.
- Choosing certified sustainable palm oil products allows consumers to enjoy potential health benefits while fostering eco-friendly practices.
- The efficiency and high yield of palm oil make it a beneficial crop for growers and smallholders.
- In a balanced diet, palm oil can offer some health benefits, but moderation is essential to avoid potential health risks.
- Fresh, sustainable palm oil can aid cardiovascular health due to its tocotrienols content.
- The saturated fats in palm oil may be detrimental to long-term health if consumed excessively or habitually.
- In addition to promoting health benefits, sustainable palm oil production also supports local economies and communities.
- Wise shopping choices can contribute to responsible and eco-friendly palm oil production.
- Red palm oil's antioxidants and micronutrients can support overall health and wellness when consumed in moderation.
- Awareness and education about the origins and production methods of palm oil are crucial for making informed choices as consumers.
- The environmental impact of palm oil production can be addressed through consumer choices and support for sustainable practices.
- Sustainable palm oil production can contribute to preserving biodiversity and protecting endangered species by avoiding deforestation.
- Investing in sustainable palm oil production supports environmental stewardship and social responsibility.
- Global climate change can be mitigated in part by choosing sustainable palm oil products and supporting responsible production methods.
- The benefits of palm oil can extend to various lifestyle aspects, such as interior design, cooking, outdoor living, food and drink, automotive maintenance, investments, and wealth management, when consumed and utilized responsibly and sustainably.
