Is palm oil detrimental to health and does it offer any nutritional advantages?
Palm Oil: A Contentious Culinary Staple
Palm oil, hailing from the fruit of the oil palm tree, finds itself at the heart of a heated debate. Its high-fat content has sparked concerns about its impact on heart health, as some individuals worry it might jack up cholesterol levels and boost the risk of cardiovascular disease (CVD). However, the scientific evidence backing these fears remains scant.
There are two main types of palm oil in the kitchen realm: red and white. The refinement process strips white palm oil of nutrients like beta carotenes, vitamin E, and other micronutrients, earning it the label "lighter" in comparison to red palm oil.
So, is palm oil a deceitful health villain, or does it harbor hidden benefits? This piece aims to help you navigate the murky waters of palm oil's health implications, providing you with a glimpse of its nutritional profile and shedding light on crucial environmental considerations.
Is Palm Oil a Scourge for Our Health?
Authors of a 2020 review put forth a compelling argument for the benign nature of palm oil. As long as it's consumed in moderation and as part of a balanced diet, it doesn't present any known health hazards.
The concern surrounding palm oil's saturated fat content derives from the fact that a standard 13.6g (1 tablespoon) serving of palm oil boasts 13.6g of fat, with 6.7g of it being saturated—a type of fat known to raise cholesterol levels, potentially upping the risk of heart disease.
Curiously, the research examining the influence of palm oil on blood cholesterol levels hints that it may not be the culprit some suspect.
A 2021 review dived deep into the effect of palmitic acid on cholesterol levels. Palmitic acid, a saturated fatty acid, is found not only in palm oil but also in various animal sources. The review concluded that palmitic acid from both vegetable and animal sources has a lesser impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to palmitic acid from animal sources.
Additionally, the review revealed that a chemical compound in palm oil called tocotrienols demonstrates noteworthy cholesterol-lowering abilities, reducing cholesterol levels by as much as 38%.
A previous review, though, found no evidence linking palm oil consumption to CVD, yet the reviewers acknowledged that quantifying the true association between the variables demanded further exploration.
Are There Silent Advantages to Palm Oil?
According to a 2021 review, palm oil comes in two primary flavors: red palm oil and "refined, bleached, deodorized" (RBD) palm oil, or "white" palm oil as some might call it. The former packs a punch when it comes to antioxidants and micronutrients, including:
- Carotenoids, which our bodies convert into vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which help keep cholesterol in check
- Phospholipids, essential for cell structure and function
- Squalene, beneficial for skin health
The refining process that yields RBD palm oil leaves it wanting in nutritional terms, with lower levels of carotenoids, vitamin E, and sterols. Consequently, RBD palm oil lags behind red palm oil in health benefits.
Palm Oil, a Nutritional Snapshot
As per the nutrition facts, a standard 13.6g serving of palm oil delivers:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, broken down thusly:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
An Alternative View: The Environmental Landscape
The palm oil industry wields significant power and generates considerable income for growers and smallholders. However, its growth comes at a steep environmental price. Palm oil production has resulted in alarming levels of deforestation, the wreckage of critical habitats for endangered species, and climate change on a global scale. Therefore, the World Wildlife Federation (WWF) encourages thoughtful consumer choices with regard to the purchase of palm oil.
The WWF advises us to seek out palm oil and palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. By dint of this global certification, growers and manufacturers have demonstrated their adherence to rigorous sustainability standards:
- Anti-deforestation and human rights abuses policies, buttressing the supply chain
- Transparency in the sourcing and utilization of palm oil
- The global adoption and use of certified palm oil across their operations
Frequently Asked Questions
- Is Palm Oil a Seed Oil?
- No, palm oil does not originate from seeds but rather from the fruit of the oil palm tree. It's a common misconception, as palm oil is often confused with palm kernel oil, which derives from the kernel or "stone" inside the fruit.
A Final Note
Palm oil, drawn from the fruit of the oil palm tree, has sparked controversy surrounding its impact on cardiovascular health. However, the scientific evidence is still underdeveloped, leaving much work to be done to fully understand its influence on our wellbeing.
If you choose to introduce palm oil into your diet, it's essential to remember the overall environmental impact and opt for RSPO-certified palm oil, promoting sustainability and the protection of our planet's resources. As always, it's wise to consult a doctor to ensure that palm oil is safe for you and won't interfere with any medications or supplements you may take.
- In the realm of health-and-wellness, some argue that palm oil, consumed in moderation and as part of a balanced diet, doesn't present any known health hazards, according to a 2020 review.
- A 2021 review shed light on the nutritional profile of palm oil, revealing that red palm oil is rich in antioxidants, vitamins, and minerals, unlike its refined counterpart which lacks these nutrients.
- Science suggests that the impact of palm oil on blood cholesterol levels might not be as negative as initially perceived, as a 2021 review concluded that palmitic acid from both vegetable and animal sources has a lesser impact on blood cholesterol levels compared to palmitic acid from animal sources.
- CBD, a popular trend in the world of health-and-wellness, can interact with certain therapies-and-treatments and might affect the way our bodies process nutrients, including those found in a healthy-diets like palm oil. It is crucial to consult a doctor before combining CBD with palm oil or any other dietary regimen.
