Is palm oil detrimental to health and does it offer any nutritional benefits?
Chatting about Palm Oil: Is It Good or Bad for Your Health?
Let's cut straight to the chase and discuss palm oil, a popular fat found in many of our favorite foods. But is it really as bad as people claim for our health? Let's dive in!
Palm oil, harvested from the fruit of the oil palm tree, has garnered attention for its high fat content, leading some to vilify it as a cholesterol-raiser and potential heart disease culprit. However, the scientific evidence painting palm oil in a negative light is scant.
Two main types of palm oil exist: red and white. White palm oil undergoes refinement, bleaching, and deodorization processes that strip it of nutrients like beta carotenes and vitamin E. Consequently, researchers generally view red palm oil as the healthier choice.
So, is palm oil detrimental to our health? A 2020 review suggests that consumers need not worry when partaking in moderation and integrating palm oil into a balanced diet. The concern revolves around the saturated fat content found in a 13.6-gram tablespoon of palm oil (13.6g of fat, 6.7g of which are saturated fat).
But here's where things get interesting. Some research indicates that palm oil may actually have a positive impact on cardiovascular health. For example, a 2021 review examined the effect of palmitic acid on cholesterol levels. This saturated fatty acid is found in both animal and plant sources. The review concluded that palmitic acid derived from palm oil and other plant sources has less impact on cholesterol levels compared to palmitic acid from animal sources. Moreover, the review found that palm oil's chemical compound, tocotrienols, lowered blood cholesterol levels by 7% to 38%.
An earlier 2021 review also found no robust evidence linking palm oil consumption to cardiovascular disease, but noted difficulties in quantifying its true association with the disease.
Might palm oil offer health benefits?
There are two main types of palm oil: red palm oil and white palm oil (also known as refined, bleached, deodorized or RBD palm oil). Red palm oil contains a higher concentration of antioxidants and beneficial nutrients such as:
- Carotenoids, essential for vitamin A synthesis
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols for cholesterol reduction
- Phospholipids necessary for cell structure and function
- Squalene, beneficial for skin health
The refinement process involved in creating RBD palm oil leads to lower levels of these nutrients and antioxidants. As a result, RBD palm oil offers fewer health benefits compared to red palm oil.
Nutritional Information about Palm Oil
Each 13.6g tablespoon of palm oil contains the following nutrients and micronutrients:
- 120 calories
- 13.6g of fat (6.7g saturated fat, 5.03g monounsaturated fat, 1.26g polyunsaturated fat)
- 2.16mg vitamin E
- 1.09mcg vitamin K
Environmental Considerations when Choosing Palm Oil Products
The palm oil industry, while providing relief for growers and smallholders, has unfortunately contributed to large-scale deforestation, habitat loss for endangered species, and global climate change. To make an eco-friendly choice, opt for RSPO-certified palm oil and palm oil products, which signify commitment to robust environmental and human rights practices.
Don't forget to consult your healthcare provider before incorporating palm oil into your diet to ensure safety in the presence of any medications or supplements you may be taking.
- While palm oil has a high fat content, a 2020 review suggests that when consumed in moderation and integrated into a balanced diet, it need not worry consumers about their health.
- Some research indicates that palm oil may positively impact cardiovascular health, with a 2021 review finding that palmitic acid from palm oil and other plant sources has less impact on cholesterol levels compared to palmitic acid from animal sources.
- A 2021 review also found no robust evidence linking palm oil consumption to cardiovascular disease, but highlighted difficulties in quantifying its true association.
- Red palm oil contains a higher concentration of antioxidants and beneficial nutrients such as carotenoids, vitamin E, plant sterols, phospholipids, and squalene, making it healthier than white palm oil.
- In addition to its possible health benefits, it is crucial to consider environmental implications when choosing palm oil products due to the industry's contribution to deforestation, habitat loss, and global climate change.
- To make eco-friendly palm oil choices, look for products certified by the Roundtable on Sustainable Palm Oil (RSPO), which signifies a commitment to robust environmental and human rights practices.
- Always consult with a healthcare provider before incorporating palm oil into your diet to ensure safety in the presence of any medications or medical conditions like chronic diseases or medicare requirements.
