Exploring Palm Oil: Its Potential Health Drawbacks and Nutritional Advantages
Palm oil comes from the fruit of the oil palm tree, packing a punch with its high fat content. Some question whether it's good or bad for health, given the concerns that it might boost cholesterol and increase the risk of cardiovascular disease (CVD). But let's dig a little deeper.
The oil palm fruit produces two main types of oil: red and white. White palm oil, after processing (refinement, bleaching, and deodorization), ends up with fewer micronutrients like beta carotenes, vitamin E, and other beneficial compounds. So, red palm oil, largely unprocessed, is considered healthier.
Now, back to the question at hand - is palm oil harmful for wellbeing? A 2020 review suggests that, eaten in moderation and as part of a balanced diet, palm oil doesn't pose known health risks. It's the saturated fat content that folks might worry about (13.6g of fat, 6.7g saturated fat per tablespoon). Saturated fats are known to mess with cholesterol, potentially bumping up the risk for heart disease.
However, research into palm oil and its effects on blood cholesterol levels is intriguing. A 2021 review discovered that palmitic acid from palm oil and other vegetable sources has a lesser impact on blood cholesterol levels and LDL ("bad cholesterol") compared to palmitic acid from animal sources. In addition, this review noted that a compound in palm oil called tocotrienols can actually lower blood cholesterol levels by up to 38%.
A review from 2011 found no evidence linking palm oil consumption with CVD. However, they pointed out difficulties in quantifying the association between these two variables, conveying the need for more research in this area.
Are there health pluses to consuming palm oil? According to a 2021 review, the two primary types of palm oil are red palm oil and refined, bleached, deodorized (RBD), aka white, palm oil. Red palm oil boasts a higher concentration of antioxidants and micronutrients, including carotenoids, vitamin E, plant sterols, phospholipids, and squalene. All these nutrients offer unique benefits, from synthesizing vitamin A to supporting cell structure. Unfortunately, the refinement process lowers the levels of these goodies in RBD palm oil, consequently reducing its health benefits.
Here's a quick glance at the nutritional information for a tablespoon of palm oil:- 120 calories- 503 kilojoules (KJ) of energy- 13.6g of fat, with 6.7g saturated fat, 5.03g monounsaturated fat, and 1.26g polyunsaturated fat- 2.16mg vitamin E- 1.09 micrograms vitamin K
The palm oil industry faces significant environmental concerns, as large-scale deforestation, habitat destruction, and climate change result from it. The World Wildlife Federation (WWF) advises consumers to choose products with the Roundtable on Sustainable Palm Oil (RSPO) certification, ensuring adherence to robust environmental and human rights policies.
Now, if you're deciding to introduce palm oil into your meals, remember to consider the environmental impact. Make it a point to look for RSPO-certified palm oil products. Also, consult your doctor to ensure palm oil won't interfere with any medications or supplements you're taking.
Bonus Info: High consumption of saturated fats, like those in palm oil, could pump up your cholesterol and increase the possibility of heart disease. While there's no single study specifically pinpointing palm oil's impact on cholesterol and CVD risk in the given search results, the general idea is that diets heavy in saturated fats can raise cholesterol and heart disease risks. However, understanding the impact of palm oil on contemporary diets requires ongoing research for a comprehensive understanding of its effects within modern dietary patterns.
- Incorporating palm oil into one's diet, as part of a balanced nutrition plan, doesn't appear to pose known health risks, according to a 2020 review.
- The nutritional benefits of red palm oil, compared to white palm oil, are more significant due to its higher concentration of antioxidants and essential nutrients like carotenoids, vitamin E, and plant sterols.
- Evidence indicates that palmitic acid from palm oil and other vegetable sources has a lesser impact on blood cholesterol levels and LDL ("bad cholesterol") compared to palmitic acid from animal sources, according to a 2021 review.
- Using CBD and a healthy diet could potentially improve one's health-and-wellness, but therapies-and-treatments combining CBD and palm oil require further scientific research for conclusive findings.
