Is palm oil detrimental to health and does it confer any health advantages?
Palm oil, derived from the fruit of the oil palm tree, has garnered concern over its potential impact on cardiovascular health due to its high fat content. Specifically, saturated fats in palm oil, which account for about half of its composition, have raised speculation about their effect on cholesterol levels and the risk of cardiovascular disease (CVD). However, scientific evidence remains limited to support these worries.
This oil comes in two main varieties: red and white. The latter, after undergoing refinement, bleaching, and deodorization, possesses fewer nutrients such as beta carotenes, vitamin E, and carotenoids. Due to its higher concentration of beneficial micronutrients, red palm oil is generally considered the healthier option.
The debate surrounding palm oil's impact on health has sparked interest in exploring both its potential drawbacks and benefits. A 2020 review indicates that consuming moderate amounts of palm oil, as part of a balanced diet, does not pose known health risks.
One concern about palm oil is its high saturated fat content, with a 13.6-gram tablespoon providing 13.6 grams of fat, 6.7 grams of which is saturated. Saturated fats are known to affect cholesterol levels, which in turn may increase the risk of heart disease. Interestingly, research suggests that palm oil may offer some cardiovascular benefits.
A 2021 review delved into the impact of palmitic acid, a saturated fatty acid found in both vegetable and animal sources, on cholesterol levels. It concluded that palmitic acid in vegetable sources, like palm oil, has less influence on blood cholesterol and low-density lipoprotein (LDL)—often dubbed "bad cholesterol"—compared to palmitic acid in animal sources. Furthermore, the review highlighted that a chemical compound in palm oil, tocotrienols, can lower blood cholesterol levels by 7% to 38%.
An earlier review found no evidence linking palm oil consumption to CVD risk. However, the reviewers pointed out difficulties in quantifying the precise association between the two variables, emphasizing the need for more research in this area.
In terms of health benefits, red palm oil, with its higher concentration of antioxidants and micronutrients, may provide more nutritional advantages. For instance, it offers:
- Carotenoids, which the body uses to produce vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which aid in lowering cholesterol
- Phospholipids, essential for cell structure and function
- Squalene, beneficial for skin health
On the other hand, the refinement process employed to create RBD palm oil—often referred to as "white" palm oil—results in lower levels of these beneficial components. Consequently, RBD palm oil boasts fewer health advantages compared to red palm oil.
According to a single 13.6-gram tablespoon of palm oil, the following nutritional information is available:
- 120 calories
- 503 kilojoules of energy
- 13.6 grams of fat, with:
- 6.7 grams of saturated fat
- 5.03 grams of monounsaturated fat
- 1.26 grams of polyunsaturated fat
- 2.16 milligrams of vitamin E
- 1.09 micrograms of vitamin K
As the World Wildlife Federation (WWF) explains, palm oil is a high-yield, efficient crop that provides a stable income for growers and smallholders. Nevertheless, the palm oil industry is responsible for significant deforestation and habitat loss for endangered species, contributing to climate change on a global scale. Therefore, the WWF encourages individuals to exercise ethical judgment when purchasing palm oil and its products.
The WWF suggests looking for palm oil and palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This global certification signifies that growers and manufacturers have adhered to sustainable practices, such as:
- Implementing robust policies to eliminate deforestation and human rights abuses from the supply chain
- Ensuring transparency in the sourcing and use of palm oil
- Purchasing and using RSPO-certified palm oil across their operations worldwide
FAQs
palm oil is not a seed oil; it comes from the fruit of the oil palm tree and should not be confused with palm kernel oil, which originates from the kernel or "stone" inside the fruit.
Summary
Palm oil, taken from the fruit of the oil palm tree, contains approximately 50% saturated fat and comparable amounts of unsaturated fat. While its saturated fat content raises concerns about its impact on cardiovascular health, scientific evidence remains limited in supporting the notion that palm oil consumption significantly increases the risk of CVD. Research suggests that red palm oil, rich in antioxidants and micronutrients, may even offer cardiovascular benefits, particularly in relation to cholesterol levels.
When adding palm oil to one's diet, it's crucial to consider environmental impacts. It's advisable to look for products featuring the RSPO certification to ensure sustainability practices are followed. Since palm oil is frequently present in ultra-processed foods, overall health risks may be linked more to dietary habits and the absence of healthier choices, rather than the oil itself. Individuals should consult with healthcare professionals to ensure safe consumption and mitigate potential interactions with medications or supplements.
- The high saturated fat content in palm oil, while raising concerns over cardiovascular health, may not significantly increase the risk of cardiovascular disease, according to scientific evidence.
- Red palm oil, abundant in antioxidants and micronutrients, could potentially offer cardiovascular benefits, specifically in controlling cholesterol levels.
- Incorporating palm oil into a diet requires taking into account environmental impacts by choosing RSPO-certified products that promote sustainable practices, in addition to considering overall dietary health and wellness.
