Is palm oil detrimental to health and does it offer any nutritional perks?
Palm Oil: Facts, Myths, and Its Impact on Health
Palm oil hails from the fruit of the oil palm tree, renowned for its high-fat content. Concerns about its impact on cholesterol levels and cardiovascular disease (CVD) have been swirling, but evidence is scant to support such claims.
The palm oil world is divided into two, with red and white variants. White palm oil has gone through a refining, bleaching, and deodorization process, hence it possesses fewer nutrients like beta carotenes, vitamin E, and other essential micronutrients. Reddit palm oil, on the other hand, is the healthier choice due to its higher antioxidant profile.
Let's dive into whether palm oil is bad for health, uncover potential health benefits, and delve into its nutritional information. We'll also shed light on crucial environmental considerations when shopping for palm oil products.
Palm Oil: Friend or Foe?
A 2020 review underlines the fact that incorporating palm oil into a balanced diet in moderation won’t present any known health risks. Worry over the high saturated fat content in palm oil, with 13.6 grams per tablespoon (13.6g), of which 6.7g is saturated fat, may be unwarranted.
The research surrounding the influence of palm oil consumption on blood cholesterol levels reveals some surprising compound findings. A 2021 review highlighted that palmitic acid derived from palm oil and other vegetable sources has a diminished effect on blood cholesterol levels compared to palmitic acid from animal sources. Moreover, a compound found in palm oil named tocotrienols is known to diminish blood cholesterol levels by as much as 38% [*].
The benefits of palm oil extend further when you consider a 2021 review that discerned aspects of red palm oil. Red palm oil boasts a higher concentration of antioxidants, such as beta-carotene, vitamin E, plant sterols, phospholipids, and squalene. These componets yield numerous advantages, from cellular function and structure support to benefits for skin health [*].
Nutritional Insights
A tablespoon (13.6g) of palm oil provides the following nutritional value:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, broken down as follows:
- 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 Implications
The palm oil industry has cast a dark shadow with widespread deforestation, habitat destruction for endangered species, and contribution to global climate change. The World Wildlife Federation (WWF) urges consumers to make ethical palm oil choices, recommending products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification indicates the adherence to stringent environmental and human rights policies in the sourcing and utilization of palm oil globally [*].
In conclusion, while palm oil possesses a high saturated fat content, limited research supports the notion that it increases the risk of CVD. On the contrary, some evidence suggests that red palm oil might lower cholesterol levels due to its abundant plant sterols. As consumers, we should be mindful of the environmental impact of our choices and seek certified palm oil products that promote sustainable practices.
[*] Enrichment Data: It's worth noting that red palm oil carries more health benefits due to its robust antioxidant profile and retention of nutrients compared to RBD palm oil. Red palm oil is rich in antioxidants like carotenoids, vitamin E, and its natural color and taste are preserved. RBD palm oil, however, is more processed, with a lighter color, diminished antioxidant content, and is commonly prevalent in processed foods.
- A balanced diet that incorporates palm oil in moderation, as suggested by a 2020 review, does not appear to pose any known health risks.
- The high saturated fat content in palm oil, with 13.6g per tablespoon, may not be as concerning as initially thought, as some research indicates a lesser impact on blood cholesterol levels compared to palmitic acid from animal sources.
- A compound called tocotrienols present in palm oil has been shown to reduce blood cholesterol levels by as much as 38%.
- The nutritional benefits of red palm oil are further emphasized due to its higher concentration of antioxidants such as beta-carotene, vitamin E, plant sterols, phospholipids, and squalene.
- Environmental considerations cannot be overlooked when purchasing palm oil products, as the palm oil industry has been linked to widespread deforestation, habitat destruction for endangered species, and global climate change.
- The World Wildlife Federation (WWF) recommends making ethical choices by opting for products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification.
- In light of its high saturated fat content and the limited research supporting increased CVD risk, it is essential for consumers to be mindful of both the health and environmental implications when choosing palm oil products.
