Is palm oil harmful and does it offer any health advantages?
Palm oil, extracted from the fruit of the oil palm tree, is a versatile and high-fat substance that has raised concerns about its potential impact on cardiovascular health due to its high saturated fat content. However, the scientific evidence supporting these concerns is not conclusive.
There are two main types of palm oil: red and refined, bleached, deodorized (RBD) or white palm oil. Red palm oil is prized for its higher concentration of antioxidants and micronutrients, such as beta-carotene, vitamin E, plant sterols, and phospholipids. The refining process of RBD palm oil results in lower levels of these beneficial components.
The impact of palm oil on cholesterol levels and cardiovascular disease (CVD) risk is a subject of ongoing research and debate. While some studies suggest that palm oil can have adverse effects on cholesterol due to its saturated fat content, other research indicates that consuming red palm oil may actually lower cholesterol levels. A recent review found that palmitic acid from palm oil and other vegetable sources has less effect on blood cholesterol levels and low-density lipoprotein (LDL) than palmitic acid from animal sources. Moreover, the review noted that a chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by up to 38%.
An earlier study found no evidence linking palm oil consumption to CVD. However, it noted difficulties in quantifying the true association between the two variables and highlighted the need for further research.
Palm oil supplies various nutrients, including 120 calories, 13.6g of fat, 503 kilojoules (KJ) of energy, 2.16 milligrams (mg) vitamin E, and 1.09 micrograms (μg) vitamin K per 13.6g tablespoon.
The palm oil industry is associated with significant environmental concerns, namely large-scale deforestation, threats to critically endangered species, and contributing to global climate change. To mitigate these impacts, the World Wildlife Federation (WWF) encourages consumers to choose palm oil and products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification indicates that growers and manufacturers adhere to robust environmental and human rights policies.
In conclusion, while the health effects of consuming palm oil, especially in relation to cholesterol levels and CVD risk, remain a subject of ongoing research and debate, the current scientific consensus is somewhat mixed. It is recommended to consume palm oil, particularly the red variety, in moderation as part of a balanced diet and consider the environmental and social implications when making purchasing decisions. Always consult a healthcare professional before making significant changes to your diet, especially if you have pre-existing conditions or are taking medications or supplements.
- The refining process of RBD palm oil results in lower levels of antioxidants and micronutrients compared to red palm oil.
- Consuming red palm oil may actually lower cholesterol levels, contrary to concerns about its saturated fat content.
- A chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by up to 38%.
- The impact of palm oil on cholesterol levels and cardiovascular disease (CVD) risk is subject to ongoing research and debate.
- A review found that palmitic acid from palm oil and other vegetable sources has less effect on blood cholesterol levels and low-density lipoprotein (LDL) than palmitic acid from animal sources.
- Apart from its potential impact on cardiovascular health, palm oil supplies various nutrients, including vitamin E and vitamin K.
- The palm oil industry has significant environmental concerns, such as deforestation, threats to endangered species, and contributing to climate change.
- It's recommended to choose palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification to support sustainable practices. Always consult a healthcare professional for guidance on dietary changes, especially if you have pre-existing conditions or are taking medications or supplements. Besides health-and-wellness, consider the environmental and social implications when making purchasing decisions.
