Is palm oil bad for your health and does it offer any nutritional benefits?
Laying Down the Lowdown on Palm Oil: Is It Good or Bad for You?
Palm oil, derived from the fruit of the oil palm tree, has been causing a stir in health circles. The high fat content in this versatile oil has led to concerns about its connection to cardiovascular disease (CVD). But is there truth to these worries? Let's find out.
Firstly, there are two main categories of palm oil: red and white. White palm oil has undergone refinement, bleaching, and deodorization and contains fewer nutrients like beta carotenes and vitamin E, making red palm oil the more health-friendly choice.
So, is palm oil a health hazard? A 2020 review concluded that consuming palm oil in moderation and as part of a balanced diet poses no known health risks. Despite the fear of palm oil's saturated fat content possibly causing health issues, research suggests that it may have some benefits.
A 2021 review even showed that palmitic acid from palm oil and other vegetable sources might have less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" than palmitic acid from animal sources. More interestingly, this same review highlighted that a chemical compound in palm oil called tocotrienols can actually lower blood cholesterol levels by 7% to 38%.
However, an earlier review in 2016 found no evidence supporting an association between palm oil consumption and CVD. The reviewers did acknowledge difficulties in quantifying the true association between palm oil consumption and CVD, which calls for further research in this area.
Delving deeper, red palm oil is packed with antioxidants and micronutrients, such as carotenoids, various forms of vitamin E, plant sterols, phospholipids, and squalene, known for their benefits to the skin. On the other hand, the refinement process involved in creating refined, bleached, deodorized (RBD) palm oil results in lower levels of these beneficial components, making red palm oil a more nutritious choice.
One tablespoon of palm oil contains 120 calories, 503 kilojoules of energy, 13.6g of fat, and various nutrients and micronutrients.
The palm oil industry, efficient and high-yielding as it is, has come under scrutiny for its environmental impact. Large-scale deforestation for palm oil production has destroyed habitats for critically endangered species and contributes to climate change. The World Wildlife Federation (WWF) advises consumers to look for RSPO-certified palm oil and products, which indicate adherence to sustainable practices.
In essence, while palm oil may have some beneficial nutrients, it is high in saturated fats, and its overall impact on cardiovascular health is more complex. A balanced diet is crucial for managing cholesterol levels and reducing cardiovascular risk. Always consult a healthcare provider before making any dietary changes.
- In the realm of health and wellness, the nutritional value of palm oil is a topic of ongoing discussion, with concerns arising from its high saturated fat content and its potential links to chronic diseases like cardiovascular disease (CVD).
- A balanced diet that moderately includes palm oil, along with other sources of nutrition, may not pose any known health risks, according to a 2020 review. However, more research is needed to fully understand its impact on CVD.
- Interestingly, a 2021 review suggested that the palmitic acid from palm oil and other vegetable sources might have less impact on blood cholesterol levels and low-density lipoprotein (LDL) compared to palmitic acid from animal sources.
- Beyond its impact on health-and-wellness and fitness-and-exercise, red palm oil is rich in antioxidants and micronutrients, making it a more health-friendly choice compared to refined, bleached, deodorized (RBD) palm oil.
