Is palm oil detrimental to health and does it offer any nutritional advantages?
🍳 Cookin' with Oil, Baby! Titbit on Palm Oil 🍳
Palm oil is derived from the fruit of that oil palm tree, its chunky fat content got our attention, leading some to suspect it may boost cholesterol and risk of heart disease. Yet, science ain't exactly backing that up.
There's two flavors of palm oil: red and white, sort of like Coke and Pepsi. White oil's been through a refining process, bleached, and deodorized, leaving it with fewer vital nutrients like beta carotenes and vitamin E compared to its red counterpart. Red's the way to be, health-wise!
Let's dive into the question: Is palm oil good, bad or just plain "meh"?
Is palm oil poison applesauce?
A 2020 study highlighted that consuming palm oil in moderation, and as part of a balanced diet, ain't got no known health hazards.
Some may worry about the oil's saturated fat content and its impact on our well-being. A tablespoon's worth packs 13.6 g of fat, 6.7 g of which is saturated - the villain of the story. Saturated fats are known to clog arteries, leading to heart disease.
But here's an interesting twist! The science on palm oil's effect on cholesterol levels suggests it might actually have some health perks.
A 2021 review probed into the impact of palmitic acid on cholesterol levels. Palmitic acid is a saturated fatty acid, occurring in plants and animals. The review found that palmitic acid from palm oil and other plant sources has less of an effect on blood cholesterol levels and LDL (low-density lipoprotein or bad cholesterol) than palmitic acid from animal sources.
The review also revealed a compound in palm oil called tocotrienols, which helps slash blood cholesterol levels by 7-38%. Neat, huh?
An earlier study showed no evidence linking palm oil consumption with heart disease. Although, the researchers noted that accurately quantifying how palm oil affects heart health is tricky, calling for more research.
Does palm oil provide any health boosts?
A 2021 report pointed out the existence of red palm oil and white palm oil, naming the former the champ in nutritional value.
Red palm oil is rich in antioxidants, including:- Carotenoids, which the body uses to create vitamin A- Tocotrienols and Tocopherols, types of vitamin E- Plant sterols, these can help slash cholesterol levels- Phospholipids, crucial for cell structure and function- Squalene, benefits for skin health
On the other hand, the refining process involved in creating white palm oil leads to lower levels of carotenoids, vitamin E, and sterols, meaning fewer health benefits.
Nutritional nitty-gritty on palm oil
One tablespoon of palm oil brings you:- 120 calories- 503 kilojoules of energy- 13.6g of fat, split up as: + 6.7g of saturated fat + 5.03g of monounsaturated fat + 1.26g of polyunsaturated fat- 2.16 milligrams (mg) vitamin E- 1.09 micrograms (μg) vitamin K
Eco-friendly factors when choosing your oil
Here's a reality check: palm oil is an efficient, high-yield crop providing financial stability for producers and smallholders. However, the palm oil industry fuels large-scale deforestation, endangering animal habitats and accelerating climate change globally.
The World Wildlife Federation (WWF) urges consumers to make smart, ethical choices when buying palm oil products. They recommend scoping out palm oil items labeled with the Roundtable on Sustainable Palm Oil (RSPO) seal. This certification indicates growers and manufacturers are committed to sustainable practices, eliminating deforestation and human rights abuses from their supply chains.
Quick questions and answers
Is palm oil a seed oil? Nah, chica. Palm oil comes from the fruit of the oil palm tree, far cry from palm kernel oil that's extracted from the pit inside the fruit.
Final thoughts
Palm oil originates from the oil palm tree's fruit. There are red and white versions of the oil, each offering unique health implications. Red oil seems to be the healthier choice, but both types boast significant saturated fat content, raising suspicions about their impact on heart health.
However, the science supporting palm oil's potential to boost heart disease risks is minimal. In fact, some research suggests that red palm oil may help reduce cholesterol levels due to its high concentration of cholesterol-lowering plant sterols.
Environmental factors are at play when consuming palm oil. Opt for RSPO-certified palm oil products to make a positive impact. As always, chat with a doc before incorporating palm oil into your diet, especially if you're on any meds or supplements.
Keep it green & healthy!💚🌱
- The 2020 study concluded that consuming palm oil in moderation, as part of a balanced diet, has no known health hazards.
- Despite concerns about the saturated fat content in palm oil, a 2021 review suggested that palmitic acid from palm oil and other plant sources might have a less significant impact on blood cholesterol levels and LDL (low-density lipoprotein or bad cholesterol) than palmitic acid from animal sources.
- The 2021 report highlighted that red palm oil, rich in antioxidants like carotenoids, tocotrienols, phospholipids, and plant sterols, provides more health benefits than white palm oil, which undergoes a refining process that reduces its nutrient content.
- The nutritional nitty-gritty on palm oil indicates that one tablespoon contains 120 calories, 13.6g of fat, and 2.16mg of vitamin E.
- Although palm oil is an efficient, high-yield crop, the palm oil industry contributes to large-scale deforestation, endangering animal habitats and accelerating climate change globally.
- Consumers are encouraged to choose RSPO-certified palm oil products, as this certification indicates commitment to sustainable practices and elimination of deforestation and human rights abuses from supply chains.
- In terms of chronic health issues, the science supporting palm oil's potential to boost heart disease risks is minimal, and some research suggests that red palm oil may help reduce cholesterol levels.
- Environmental-science and medical-conditions, such as chronic-diseases like chronic-kidney-disease and cancer, climate-change, and therapies-and-treatments, are important factors to consider when discussing the overall impact of palm oil consumption. In addition, CBD, cardiovascular-health, fitness-and-exercise, health-and-wellness, and nutrition should also be taken into account when considering the role of palm oil in one's diet, calling for further research and discussions with healthcare professionals to make informed decisions.
