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Is palm oil detrimental to health and does it offer any nutritional advantages?

explore the debated nutritional implications of palm oil consumption: harmful effects, potential benefits, and ongoing controversies.

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3 min read
Getty Images photograph of Raiyan Muharramah
Getty Images photograph of Raiyan Muharramah

Is palm oil detrimental to health and does it offer any nutritional advantages?

Laying Palm Oil Myths to Rest

Palm oil, derived from the fruit of the oil palm tree, has been a topic of controversy due to its high fat content and potential impact on health. Let's dive in and separate facts from fiction.

Health Concerns and the Real Deal

A 2020 review revealed that, when consumed in moderation and as part of a well-balanced diet, palm oil doesn't pose any known health risks. Despite the fears surrounding its saturated fat content, one tablespoon of palm oil packs 13.6 grams of fat, including 6.7 grams of saturated fat. Saturated fats are often associated with increased cholesterol levels and risk of heart disease.

However, contrary to initial fears, research indicates palm oil may even have some health benefits. A 2021 review suggested that palm oil fatty acids, specifically palmitic acid, have less effect on cholesterol levels and LDL or "bad cholesterol" compared to those from animal sources. Remarkably, the chemical compound tocotrienols found in palm oil lowered blood cholesterol levels by as much as 38%.

A previous study in 2004 also found no connection between palm oil consumption and the risk of cardiovascular disease. Yet, the researchers noted difficulties in accurately determining the link between the two variables, stressing the need for more research.

Red Palm Oil: Health Goldmine

There are primarily two types of palm oil: red and white. While white palm oil undergoes refinement through bleaching, deodorization, and strips it of essential micronutrients like beta carotenes and vitamin E, red palm oil is the nutritional powerhouse that takes the crown. Red palm oil is rich in:

  • Carotenoids, essential for producing vitamin A.
  • Vitamin E, antioxidants crucial for overall health.
  • Plant sterols, demonstrated to help reduce cholesterol.
  • Phospholipids essential for cell structure and function.
  • Squalene, beneficial for the skin.

Nutritional Facts at a Glance

According to the USDA, a 13.6-gram tablespoon of palm oil holds:

  • 120 calories
  • 503 kilojoules of energy
  • 13.6 grams of fat, comprising:
  • 6.7 grams of saturated fat
  • 5.03 grams of monounsaturated fat
  • 1.26 grams of polyunsaturated fat
  • 2.16 milligrams of vitamin E
  • 1.09 micrograms of vitamin K

Environmental Implications

The palm oil industry is under scrutiny for causing massive deforestation, destroying habitats for endangered species, and contributing to global climate change. However, palm oil, being an efficient, high-yield crop providing steady income for growers and smallholders, can be sustainable when produced responsibly. The World Wildlife Foundation (WWF) encourages individuals to make ethical choices when purchasing palm oil and palm oil products, such as buying those with the Roundtable on Sustainable Palm Oil (RSPO) certification.

And remember, it's always wise to consult a healthcare professional before incorporating palm oil into your diet to ensure it doesn't interfere with any medications or supplements you're currently taking.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7209685/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1226414/
  3. https://academic.oup.com/ajcn/article/90/3/580/4698911
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7670421/
  5. https://www.nature.com/articles/s41467-021-21204-9
  6. Despite initial concerns, a 2021 review suggests that fatty acids in palm oil have less impact on cholesterol levels than those from animal sources.
  7. When consumed in moderation and as part of a well-balanced diet, palm oil doesn't pose any known health risks, according to a 2020 review.
  8. A previous study in 2004 found no connection between palm oil consumption and the risk of cardiovascular disease, but more research is needed for accurate determination.
  9. Red palm oil, rich in carotenoids, vitamins E and K, plant sterols, phospholipids, and squalene, is the nutritional powerhouse among the two types of palm oil.
  10. The World Wildlife Foundation (WWF) encourages individuals to make ethical choices when purchasing palm oil and palm oil products, such as those with the Roundtable on Sustainable Palm Oil (RSPO) certification.
  11. It's always advisable to consult a healthcare professional before incorporating palm oil into your diet to ensure it doesn't interfere with any medical conditions, chronic diseases, or other nutrition considerations, including fitness and exercise therapies and treatments, cardiovascular health, and Medicare.

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