Palm oil: Potential risks to health and potential benefits for nutrition explored
Getting the Lowdown on Palm Oil: The Health Impact and Environmental Implications
Palm oil, derived from the fruit of the oil palm tree, has been under fire for potential negative effects on health, particularly due to its high saturated fat content. But does the controversial oil truly deserve its bad reputation? Let's dive in and dissect the facts.
Is Palm Oil Harmful to Your Health?
A 2020 review suggests that, when consumed in moderation and as part of a balanced diet, palm oil poses no known health risks. The emphasis here is on moderation, as a 13.6g tablespoon contains 13.6g of fat, including 6.7g of saturated fat, which are known to impact cholesterol levels and potentially raise the risk of heart disease.
However, research seems to contradict this notion. According to a 2021 review, palm oil may have some benefits for cholesterol levels. In fact, palmitic acid, a saturated fatty acid present in palm oil, was found to have less of a negative effect on blood cholesterol and LDL ("bad cholesterol") than palmitic acid from animal sources. Furthermore, tocotrienols, a chemical compound in palm oil, have been found to lowered blood cholesterol levels by 7-38%.
It's essential to note that a 2021 review found no evidence supporting an association between palm oil consumption and cardiovascular diseases (CVD). Nevertheless, the researchers acknowledged challenges in quantifying the association and urged further research in this area.
Health Advantages of Palm Oil Consumption
Palm oil comes in two types: red palm oil and "refined, bleached, deodorized" palm oil, often referred to as "white" palm oil. Red palm oil offers more health benefits due to its higher concentration of antioxidants and micronutrients, such as carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene. The refinement process of white palm oil reduces the levels of these beneficial substances.
Nutritional Information on Palm Oil
One 13.6g tablespoon of palm oil provides approximately:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16mg vitamin E
- 1.09μg vitamin K
Environmental Impact and Considerations
Although palm oil offers some benefits, it's essential to consider the environmental cost of its production. According to the World Wildlife Federation (WWF), the palm oil industry contributes to large-scale deforestation, destroying habitats for critically endangered species, and driving climate change.
To make an ethical choice, the WWF encourages individuals to look for RSPO-certified palm oil and palm oil products. This certification assures that growers and manufacturers have adhered to robust environmental and human rights policies.
Frequently Asked Questions
- Is palm oil a seed oil? No, palm oil is not a seed oil. It is derived from the fruit of the oil palm tree.
Summary
Palm oil, whether red or white, is high in saturated fats, leading some to speculate that it raises cholesterol levels and increases the risk of CVD. However, little evidence exists to support this notion. In fact, some research suggests that consuming red palm oil may help lower cholesterol levels due to its high concentration of cholesterol-lowering plant sterols.
While choosing to include palm oil in your diet, consider the environmental impact. Opt for RSPO-certified palm oil to ensure you're making informed, sustainable choices. Also, consult with a healthcare professional to ensure that palm oil consumption fits well with your overall health plan.
- When consumed in moderation and as part of a balanced diet containing other nutrition sources, palm oil may not pose significant health risks, according to a 2020 review.
- However, a 2021 review suggests that palm oil might have beneficial effects on cholesterol levels, with tocotrienols, a compound in palm oil, lowering blood cholesterol levels by 7-38%.
- Nevertheless, research indicates no link between palm oil consumption and the development of cardiovascular diseases (CVD), as stated in a 2021 review, but the researchers emphasized the need for more studies in this area.
- Red palm oil, which contains a higher concentration of antioxidants and micronutrients, offers more health advantages over "refined, bleached, deodorized" palm oil.
- Palm oil is high in saturated fats, providing 6.7g of saturated fat per 13.6g tablespoon, making it important to consume it in moderation and as part of a balanced diet for cardiovascular health.
- The environmental impact of palm oil production must also be taken into account; large-scale deforestation caused by the palm oil industry can contribute to habitat loss for endangered species and worsen climate change.
- To make sustainable choices, select RSPO-certified palm oil products, which adhere to strict environmental and human rights policies.
- Inclusion of palm oil in one's diet should be discussed with a healthcare professional to ensure it suits an individual's overall health plan, considering medical-conditions, chronic-diseases, chronic-kidney-disease, cancer, and environmental-science factors. Furthermore, incorporating fitness-and-exercise and cbd, when appropriate, may support overall health-and-wellness.
