Is palm oil harmful to health and what potential health benefits does it offer?
Palm Oil: Examining Its Impact on Health and the Environment
Palm oil, derived from the fruit of the oil palm tree, has raised concerns about its potential effects on health due to its high fat content. However, current research does not conclusively support the notion that it increases the risk of cardiovascular disease (CVD).
Two primary types of palm oil exist: red and white. White palm oil undergoes refinement, bleaching, and deodorization, resulting in lower levels of beneficial micronutrients such as beta-carotenes and vitamin E compared to red palm oil. Consequently, experts consider red palm oil to be the more nutritious choice.
Recent studies suggest that consuming palm oil in moderation and as part of a balanced diet does not pose significant health risks [1]. Despite its high saturated fat content, teasing apart the effect of palm oil on cholesterol levels is complex. Research indicates that palm oil may have some benefits in this regard [2].
A study published in 2021 found that palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol levels and low-density lipoprotein (LDL), or "bad cholesterol," than palmitic acid from animal sources [2]. Moreover, the compound tocotrienols in palm oil has been shown to lower blood cholesterol levels by 7% to 38% [2].
It is interesting to note that an earlier review could find no evidence linking palm oil consumption to CVD, although it acknowledged difficulties in quantifying the true association between the two variables [3]. Further research in this area is recommended.
Rumors abound about potential health benefits associated with consuming palm oil. A 2021 review highlights that red palm oil contains a higher concentration of antioxidants and micronutrients, such as carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene [4]. These components are essential for various bodily functions, including vision, cell structure, and skin health. As the refinement process reduces levels of these substances in white palm oil, red palm oil possesses more health benefits than its refined counterpart.
When considering the nutritional profile of palm oil, one should be aware that a 13.6-gram (g) tablespoon contains 120 calories, 13.6g of fat (6.7g saturated fat, 5.03g monounsaturated fat, 1.26g polyunsaturated fat), 2.16 milligrams (mg) vitamin E, and 1.09 micrograms (μg) vitamin K [5].
The palm oil industry faces criticism for its environmental impact, primarily due to deforestation, habitat destruction for critically endangered species, and contributions to global climate change [6]. To promote more sustainable palm oil production, the World Wildlife Fund (WWF) encourages individuals to look for Roundtable on Sustainable Palm Oil (RSPO) certification, a global standard that ensures compliance with robust environmental and human rights policies [6].
FAQs:- Is palm oil a seed oil? No, palm oil derives from the fruit of the oil palm tree, not from the kernel or "stone" inside the fruit.
In light of the health, environmental, and sustainability concerns, it is essential to consume palm oil as part of a balanced diet and consider its underlying environmental impact. Make informed choices when purchasing palm oil and palm oil products featuring the RSPO certification to promote responsible and sustainable practices within the industry. Seek advice from a healthcare professional before making significant dietary changes, particularly if taking other medications or supplements.
References:[1] Ahuja, A. et al. (2017). Saturated Fat: Time to Consider its Nutritional Implications. Frontiers in Nutrition, 4, 38.[2] Osol, S. et al. (2021). Palmitic Acid from Different Food Sources Affects Plasma Lipids and Cholesterol Levels Differently in Overweight and Obese Adults. Food Science & Nutrition, 9(4), 1258-1270.[3] Ho, K. H. et al. (2010). Consumption of Palm Oil and Coronary Heart Disease: A Systematic Review. Asian Pacific Journal of Cancer Prevention, 11(4), 779-791.[4] Wanasundara, A. M. et al. (2021). Red palm oil and human health: A comprehensive review of its nutritional and bioactive properties. Journal of Functional Foods, 81, 106723.[5] Nutrient Database for Standard Reference Release 31 (2021). Palm Oil [Table 6]. National Nutrient Database for Standard Reference, (SRLE, USDA). Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400535/data/srle/srle_sr23.pdf[6] WWF (n.d.). Palm oil and its impact. World Wildlife Fund. Retrieved from https://www.worldwildlife.org/industries/palm-oil
- Red palm oil, in contrast to white palm oil, is considered more nutritious due to its rich micronutrient content, such as beta-carotenes and vitamin E, which are lost during refinement.
- Consuming palm oil in moderation and as part of a balanced diet does not pose significant health risks, according to recent studies.
- Palm oil may have some benefits regarding cholesterol levels, as a study found that palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol compared to palmitic acid from animal sources.
- Tocotrienols in palm oil are shown to lower blood cholesterol levels by 7% to 38%, offering potential health benefits.
- In the nutrition field, palm oil is often associated with concerns about its high saturated fat content and potential impact on cardiovascular health, but current research does not conclusively support this notion.
- The palm oil industry is collectively cited for its environmentally damaging impacts, including deforestation, habitat destruction, and contributions to climate change.
- To promote sustainable palm oil production, consumers should look for Roundtable on Sustainable Palm Oil (RSPO) certification, enforcing compliance with robust environmental and human rights policies.
