Is palm oil harmful to health and does it offer any nutritional benefits?
Let's dive into the world of palm oil, a popular fat derived from the oil palm tree. Known for its high fat content, this tropical oil has been under the microscope regarding its impact on health. We'll investigate if palm oil is unhealthy, if it offers any health benefits, and provide some useful nutritional information.
Is palm oil bad for your health?
Authors of a 2020 review suggest that consuming palm oil as part of a balanced diet in moderation doesn't pose any significant health risks. People may worry about the high saturated fat content in palm oil, though a 13.6-gram (g) tablespoon of palm oil contains 13.6 g of fat, with 6.7 g being saturated fat.
However, some research has shown that palm oil may have some benefits concerning blood cholesterol levels. A 2021 review found that palmitic acid (a saturated fatty acid from both vegetable and animal sources) from palm oil causes less effect on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") compared to palmitic acid from animal sources. Additionally, the same review noted that a chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by 7% to 38%.
It's worth mentioning that an earlier review found no evidence linking palm oil consumption to cardiovascular disease (CVD), but more research is needed in this area.
Can palm oil offer health benefits?
According to a 2021 review, there are two main types of palm oil: red palm oil and "refined, bleached, deodorized" (RBD) palm oil, also called "white" palm oil. The former contains a higher concentration of antioxidants like carotenoids, vitamin E, phospholipids, plant sterols, and squalene, which have benefits for the skin. RBD palm oil has lower levels of these nutrients due to the refining process, resulting in fewer health benefits.
Nutritional Information on Palm Oil
One 13.6g tablespoon of palm oil contains the following nutrients:
- 120 calories
- 13.6g of fat, with:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
Environmental and Sustainability Considerations
The palm oil industry has undergone significant criticism due to deforestation, habitat loss for endangered species, and contributing to climate change globally. The World Wildlife Foundation (WWF) encourages consumers to choose sustainable palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification, which ensures:
- adherence to ethical policies to eliminate deforestation and human rights abuses from the supply chain
- transparency in the sourcing and use of palm oil
- buying and using certified palm oil across their operations worldwide.
Now that we've covered some essential health and environmental facts about palm oil, it's a choice you can make by carefully considering the nutritional and environmental impacts. As always, consult a healthcare professional to ensure palm oil won't interfere with any medications or supplements you're taking.
- Despite concerns about its high saturated fat content, a 2020 review suggests that consuming palm oil as part of a balanced diet in moderation doesn't pose any significant health risks.
- In contrast to palm oil from animal sources, research shows that palmitic acid from palm oil causes less effect on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol").
- A 2021 review also noted that a chemical compound in palm oil called tocotrienols can lower blood cholesterol levels by 7% to 38%.
- However, more research is needed to confirm or refute the link between palm oil consumption and cardiovascular disease (CVD).
- Apart from its impact on health, a 2021 review highlights that there are two main types of palm oil: red palm oil and "refined, bleached, deodorized" (RBD) palm oil, also called "white" palm oil.
- Red palm oil contains a higher concentration of antioxidants like carotenoids, vitamin E, phospholipids, plant sterols, and squalene, which have benefits for the skin.
- Concerns about the palm oil industry's environmental footprint are also valid, including deforestation, habitat loss for endangered species, and contributing to climate change globally. Consumers are encouraged to choose sustainable palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification. Additionally, these environmental considerations should be balanced with nutritional information to make an informed decision about the use of palm oil in one's diet, particularly in the context of overall health and wellness, fitness and exercise, and chronic diseases like heart disease. Furthermore, the role of medical-conditions, therapies and treatments, cbd, and environmental-science should not be overlooked in discussions about palm oil and nutritional choices.
