Is palm oil detrimental to health and does it offer any positive health effects?
Let's Dive into the Real Tea on Palm Oil
Palm oil isn't just any oil; it's derived from none other than the fruit of the oil palm tree. While its high fat content has raised concerns about its impact on cholesterol levels and cardiovascular health (CVD), the truth is less grim than you might think.
First off, we've got two types of palm oil: red and white. The refinement, bleaching, and deodorization process makes white palm oil devoid of valuable micronutrients like beta carotenes and vitamin E. Red palm oil, on the other hand, stands tall as the healthier option.
So, is palm oil a health villain or a hidden hero? This article aims to set the record straight.
Is Palm Oil Harmful to Your Health?
According to a 2020 review, munching on palm oil moderately, in the context of a balanced diet, poses no known health risks. Yes, you heard that right! The fear of palm oil's saturated fat causing havoc might be unwarranted, given that a tablespoon of palm oil packs 13.6 grams of fat, 6.7 of which are saturated. But fear not, because the research paints a more optimistic picture.
Some studies suggest that palm oil might actually have a positive influence on blood cholesterol levels. A 2021 review found that palmitic acid from palm oil and other vegetable sources has a relatively minor impact on blood cholesterol levels compared to palmitic acid from animal sources. In fact, it even seems that a chemical compound in palm oil called tocotrienols can help reduce cholesterol levels by 7% to 38%.
Can Palm Oil Improve Your Health?
The two main categories of palm oil are red and the refined, bleached, deodorized (RBD) variety. Though both are rich in saturated fats, red palm oil takes the crown for its higher concentration of antioxidants and micronutrients, including carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene. RBD palm oil, on the other hand, is stripped of these beneficial compounds during the refinement process.
Nutritional Data You Need to Know
- One tablespoon of palm oil offers up 120 calories, 503 kilojoules of energy, 13.6 grams of fat (6.7 grams saturated, 5.03 grams monounsaturated, and 1.26 grams polyunsaturated), 2.16 milligrams of vitamin E, and 1.09 micrograms of vitamin K.
Environmental Factors to Consider
The palm oil industry has earned a reputation for being a culprit in large-scale deforestation, habitat destruction for endangered species, and contributing to climate change. That's why the World Wildlife Federation (WWF) encourages consumers to make ethical choices by opting for palm oil and products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. Such certification indicates that growers and manufacturers have committed to robust sustainable practices, transparency, and the global use of certified palm oil.
Frequently Asked Questions
- Is palm oil a seed oil? Not at all! Palm oil derives from the fruit of the oil palm tree, not the seed.
In a Nutshell
Palm oil is derived from the fruit of the oil palm tree, and there are two types: red palm oil, which is more nutritious, and its refined counterpart (RBD palm oil), which lacks the beneficial compounds of red palm oil. While palm oil is high in saturated fat, there is little scientific evidence to support the idea that it increases the risk of CVD. Instead, research suggests that red palm oil might reduce cholesterol levels due to its high concentration of cholesterol-lowering plant sterols. As always, it's essential to make informed choices and consider the environmental impact when opting for palm oil products. Always check with a healthcare professional before introducing new foods into your diet.
- In the context of a balanced diet, eating palm oil moderately, as suggested by a 2020 review, is not known to pose any health risks.
- A 2021 review found that palmitic acid from palm oil and other vegetable sources has a relatively minor impact on blood cholesterol levels compared to palmitic acid from animal sources.
- Red palm oil, rich in antioxidants and micronutrients, is a healthier option compared to the refined, bleached, deodorized (RBD) variety.
- It's crucial to make informed choices and consider the environmental impact when opting for palm oil products. The Roundtable on Sustainable Palm Oil (RSPO) certification is a good indicator of sustainable practices.
- Contrary to popular belief, palm oil doesn't originate from the seed of the oil palm tree, but rather from its fruit.
- The higher concentration of cholesterol-lowering plant sterols in red palm oil suggests that it might help reduce cholesterol levels.
- Understanding the nutritional data of palm oil is essential, as one tablespoon contains 120 calories, 13.6 grams of fat, and 2.16 milligrams of vitamin E, among other nutrients. However, health-conscious individuals are advised to consult with a medical professional before introducing new foods into their diet, especially in the context of managing chronic conditions like chronic-kidney-disease, chronic-diseases, or other medical-conditions. It's also important to consider the role of nutrition, healthy-diets, and other nutrition in maintaining cardiovascular-health, fitness-and-exercise, environmental-science, and overall health-and-wellness in the face of climate-change.
