Questioning the Nutritional Profile: Is Palm Oil Detrimental to Health or Offers Advantages?
Let's Get Real About Palm Oil:
Palm oil, derived from the fruit of the oil palm tree, often raises eyebrows due to its high fat content and potential impact on cholesterol levels. Some folks worry that it may increase the risk of cardiovascular disease (CVD). But you gotta keep it casual, there's not much scientific proof backing that concern.
This oil comes in two main flavors: red and white. White palm oil has been refined, bleached, and deodorized, stripping it of nutrients like beta carotenes and vitamin E. Red palm oil, on the other hand, is the healthier choice, packing more antioxidants like carotenoids and types of vitamin E, plant sterols, and phospholipids.
So, is palm oil doing you wrong? A 2020 review claims consuming it in moderation and as part of a balanced diet won't pose any known health risks. Some folks may freak out about the saturated fat content, but a 13.6-gram tablespoon has only 6.7 grams of saturated fat, which can affect cholesterol levels.
Turns out, that's not all science has to say about palm oil. A 2021 review dives into the effect of palmitic acid on cholesterol levels and finds that the saturated fat from palm oil and other vegetable sources doesn't wreak havoc on blood cholesterol levels or LDL, the "bad cholesterol." Plus, the chemical compound called tocotrienols found in palm oil can lower blood cholesterol levels by up to 38%.
There's even an earlier review from 2018 that couldn't find a connection between palm oil consumption and CVD, although they note difficulties in quantifying the relationship between the two.
Got Health Benefits?
Now let's talk positives. If you decide to incorporate palm oil into your diet, you'll get a bit of this and that. A 2021 review states there are two main types of palm oil: red and refined, bleached, deodorized (RBD) or "white" palm oil. Red palm oil has more micronutrients like carotenoids, vitamins E, plant sterols, phospholipids, and squalene, making it a healthier bet. RBD palm oil, on the other hand, falls short in the micronutrient department.
Palm Oil in a Nutshell
The nutritional information on a tablespoon of palm oil is as follows: 120 calories, 13.6 grams of fat, and a bit of vitamin E and vitamin K.
Environmental Considerations
The palm oil industry is a controversial topic, especially when it comes to deforestation and habitat destruction. The World Wildlife Foundation (WWF) encourages folks to make smart choices when purchasing palm oil and associated products by looking for the Roundtable on Sustainable Palm Oil (RSPO) certification, which signifies adherence to robust environmental and human rights policies.
FAQ's:
- Is palm oil a seed oil? Nope, not at all. Palm oil comes from the fruit of the oil palm tree, not the seed or "kernel."
- What's the difference between palm oil and palm kernel oil? Palm oil is derived from the fruit, whereas palm kernel oil comes from the seed or "kernel."
Wrap Up:
Palm oil comes in red and white flavors, with red being the healthier option. Despite its high saturated fat content, research suggests that it may not significantly raise the risk of CVD. Red palm oil offers potential health benefits due to its antioxidant content and plant sterols, which could lower cholesterol levels. However, choosing sustainable options certified by the RSPO is crucial to mitigate the environmental impact of palm oil production. Always consult a doctor before making significant dietary changes.
- Despite concerns, the scientific evidence doesn't firmly establish a link between palm oil consumption and an increased risk of cardiovascular disease (CVD).
- A balanced diet and moderation in consumption of palm oil are found by a 2020 review to pose no known health risks.
- Contrary to some fears, the saturated fat content in palm oil, including palmitic acid, does not adversely affect blood cholesterol levels or LDL (the "bad cholesterol").
- The chemical compound tocotrienols found in palm oil can actually lower blood cholesterol levels by up to 38%.
- A 2021 review suggests that red palm oil, rich in micronutrients like carotenoids, vitamins E, plant sterols, phospholipids, and squalene, offers potential health benefits.
- In terms of environmental impact, choosing palm oil products certified by the Roundtable on Sustainable Palm Oil (RSPO) supports adherence to robust environmental and human rights policies, helping to mitigate deforestation and habitat destruction.
- Environmental-science, fitness-and-exercise, therapies-and-treatments, medicare, climate-change, cardiovascular-health, nutrition, othernutrition, health-and-wellness – these topics are all interconnected, as making informed decisions about diet, including palm oil, intertwines health concerns with environmental considerations and may necessitate medical guidance for individuals dealing with certain medical-conditions or chronic diseases.
