Going Nuts About Palm Oil: Factly and Biasedly
Is palm oil detrimental to health and does it offer any nutritional perks?
Dive into the world of palm oil, a popular ingredient derived from the humble oil palm tree fruit. Let's dissect its potential impacts on your health, possible benefits, and some essential environmental considerations when saucing up your life with this tropical treat.
Palm oil: Health Villain or Hero?
Setting the record straight, if you're munching on palm oil in moderation and as part of a balanced diet, it looks safe without majorknown risks, as verified by a 2020 review. Some folks may worry about its saturated fat content, which, at 13.6g per tablespoon, can be a cause for concern—saturated fats are known to increase cholesterol levels, potentially triggering heart disease.
However, it's intriguing that research on palm oil's effect on blood cholesterol levels suggests it may offer some health perks. A 2021 review even went so far as to say that palmitic acid from palm oil and other vegetable sources might have less impact on blood cholesterol levels and LDL ("bad cholesterol") compared to palmitic acid from animal sources. Additionally, this review found that a chemical compound in palm oil called tocotrienols could potentially slash cholesterol levels by up to 38%.
Uh-oh! Hold up—the cardiac cavalry ain't here just yet. An earlier review found no evidence connecting palm oil consumption with heart disease, but they did call for further research in this field, as they had some trouble figuring out the actual connection between the two variables.
Healthy Helpers
Did you know there are two primary types of palm oil: the vitamin-packed red palm oil and the refined, bleached, deodorized (RBD) palm oil a.k.a "white" palm oil? Red palm oil is positively bursting with antioxidants and micronutrients, including:
- Carotenoids, which the body uses to make vitamin A
- Tocopherols and Tocotrienols, types of vitamin E
- Plant Sterols, which can aid in lowering cholesterol
- Phospholipids, essential for cell structure and function
- Squalene, beneficial for your skin
On the other hand, the refinement process for RBD palm oil strips it bare of most of those nutritious goodies. Go red for a nutritional boost!
Check out the full nutritional rundown for palm oil: 1 tablespoon provides 120 calories, 503 kilojoules (KJ) of energy, 13.6g of fat, 6.7g of saturated fat, 5.03g of monounsaturated fat, 1.26g of polyunsaturated fat, 2.16mg of vitamin E, and 1.09μg of vitamin K.
Environmental Implications
The palm oil industry is a double-edged sword. On one hand, it's a high-yield, steady cash crop for growers and smallholders worldwide. But on the other, the industry is deforesting habitats left and right for critically endangered species and fueling climate change across the globe. The World Wildlife Federation (WWF) encourages making responsible palm oil selections by opting for Roundtable on Sustainable Palm Oil (RSPO) certified products.
So, what does the RSPO seal of approval actually mean? Simply put, producers and manufacturers following RSPO guidelines commit to:
- Implementing robust policies to phase out deforestation, human rights abuses, and child labor from their supply chains
- Practicing transparency regarding the sourcing and utilization of palm oil
- Buying and using certified sustainable palm oil in all their operations on a global scale
FAQs
A. Wait, palm oil isn't a seed oil? That's right! Palm oil derives from the fruit of the oil palm tree, not its seed. It's not palm kernel oil—that comes from the seed or "stone" inside the fruit.
Muttered Musings
Palm oil may have its health pros and cons, but including it in your diet in moderation with a balanced approach seems like a safe play. Though it's high in saturated fat, which could potentially contribute to heart issues, certain studies suggest that palm oil may not significantly impact blood cholesterol levels, and some research even hints at potential cholesterol-lowering properties thanks to plant sterols. Plus, indulging in red palm oil can deliver some nutritional benefits over RBD palm oil.
However, it's essential to be environmentally conscious when sourcing your palm oil. Look for RSPO certification to ensure you're making a responsible choice. And, as always, remember to consult your doctor before making significant dietary changes and to ensure palm oil won't interfere with any medications or supplements you're currently taking.
- In moderation and as part of a balanced diet, palm oil appears to be safe, according to a 2020 review, despite concerns about its high saturated fat content.
- A 2021 review suggested that palmitic acid from palm oil and other vegetable sources may have less impact on blood cholesterol levels and LDL ("bad cholesterol") compared to palmitic acid from animal sources.
- While some research indicates potential benefits for cardiovascular health, an earlier review found no evidence connecting palm oil consumption with heart disease, but called for further research.
- Red palm oil, rich in antioxidants and micronutrients, offers more nutritional benefits than refined, bleached, deodorized (RBD) palm oil.
- The palm oil industry is a significant contributor to deforestation and climate change, but responsible choices can be made by opting for Roundtable on Sustainable Palm Oil (RSPO) certified products.
- Producers and manufacturers following RSPO guidelines commit to phasing out deforestation, human rights abuses, and child labor from their supply chains, practicing transparency, and buying and using certified sustainable palm oil in all their operations.
- Environmental considerations, health-and-wellness conscious consumers may consider CBD as an alternative or addition to palm oil, given its potential benefits for cardiovascular health and its lower environmental footprint.
- Fitness-and-exercise enthusiasts and those with chronic medical conditions, such as chronic kidney disease or cancer, should consult their healthcare providers before making significant changes to their diet, including the use of palm oil, to ensure it aligns with their health needs and any therapies-and-treatments they may be undergoing. climate-change environmental-science health-and-wellness fitness-and-exercise palm-oil cbd nutrition cardiovascular-health chronic-diseases medical-conditions chronic-kidney-disease cancer therapies-and-treatments.
