Is palm oil harmful to health or does it offer any wellness advantages?
Palm Oil: Separating the Oil From the Myths
If you’ve been swerving around palm oil at the grocery store, it’s time to set the record straight. Here's a lowdown on this controversial ingredient, from its health effects to environmental implications.
Does Palm Oil Actually Harm Your Health?
Contrary to popular belief, a 2020 review revealed that consuming palm oil in moderation as part of a balanced diet doesn't pose any known health risks. Some folks may worry about the high saturated fat content in palm oil, but fear not! A tablespoon of palm oil, totalling 13.6 grams of fat (6.7 grams of which are saturated), might give your arteries a scare, but rest assured, the research suggests it ain't all doom and gloom.
Intriguingly, some studies have even found that palm oil may offer heart-healthy advantages. A 2021 review delved into the impact of palmitic acid on cholesterol levels, and it turns out, the saturated fatty acid from palm oil and other vegetable sources has a lesser impact on blood cholesterol levels and low-density lipoprotein (LDL, or "bad cholesterol") compared to palmitic acid derived from animal sources. Furthermore, the review noted that palm oil's uber-powerful antioxidant compound, tocotrienols, actually brought about a 7-38% decrease in blood cholesterol levels.
Don’t completely rule out concerns over cholesterol, though. An earlier review found no evidence linking palm oil consumption with cardiovascular disease (CVD), but the researchers pointed out the challenges in quantifying the true association between the two variables and called for more research in the matter.
So, What Are the Health Benefits of Palm Oil?
When it comes to palm oil, there are two main types—red and white. White palm oil has been through the beauty parlor of refinement, bleaching, and deodorization and is, quite frankly, missing out on the micronutrients found in red palm oil, such as beta carotenes, vitamin E, and beneficial plant sterols. That’s right, red palm oil is the healthier choice.
According to a 2021 review, red palm oil is loaded with antioxidants, vitamins, and plant sterols that can help lower cholesterol, aid cell structure and function, and protect your skin. The refinement process for RBD palm oil depletes it of all this goodness, making it a pale imitation of its vivid red counterpart.
Breaking Down the Nutrition Facts of Palm Oil
For those counting calories, a 13.6-gram tablespoon of palm oil packs 120 calories and 503 kilojoules of energy. The breakdown of fats is as follows:
- 6.7 grams saturated fat
- 5.03 grams monounsaturated fat
- 1.26 grams polyunsaturated fat
It also contains 2.16 milligrams of vitamin E and 1.09 micrograms of vitamin K.
Protecting the Planet: Choosing the Right Palm Oil
The palm oil industry has been accelerating deforestation and devastating habitats for endangered species. The World Wildlife Federation (WWF) encourages consumers to make ethically responsible choices when purchasing palm oil and products containing palm oil.
The WWF advises keeping an eye out for palm oil and palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This globally recognized certification ensures that palm oil growers and manufacturers adhere to stringent environmental and human rights standards, such as the elimination of deforestation and human rights abuses, transparency in sourcing and use of palm oil, and the global adoption of certified palm oil across their operations.
Q: Is palm oil a seed oil?A: No, palm oil comes from the fruit of the oil palm tree, not the seeds.
Summary
Palm oil hails from the fruit of the oil palm tree, and its health benefits have been misunderstood for quite some time. Red palm oil stands out for its higher content of micronutrients, conferring hefty doses of antioxidants, vitamins, and plant sterols. Human and animal research suggest that palm oil might help reduce cholesterol due to its unique nutritional profile, but further research is essential to confirm these positive findings.
With the environmental impact of palm oil production posing a significant concern, it’s crucial to choose sustainable palm oil products bearing the RSPO certification. Remember, moderation and a balanced diet are key when incorporating palm oil into your lifestyle. Also, remember to consult a healthcare professional to ensure that palm oil doesn't interfere with any medications or supplements you might be taking.
- In moderation and as part of a balanced diet, consuming palm oil doesn't pose any known health risks, contrary to popular belief.
- A 2021 review determined that palmitic acid from palm oil and other vegetable sources has a lesser impact on blood cholesterol levels compared to palmitic acid derived from animal sources.
- The uber-powerful antioxidant compound, tocotrienols, present in palm oil, was found to bring about a 7-38% decrease in blood cholesterol levels.
- When comparing white and red palm oil, red palm oil contains beneficial nutrients like beta carotenes, vitamin E, and plant sterols that are missing in white palm oil due to refining, bleaching, and deodorization.
- A 2021 review concluded that red palm oil is loaded with antioxidants, vitamins, and plant sterols that can help lower cholesterol, aid cell structure and function, and protect skin.
- Choosing the RSPO-certified palm oil products is crucial for ethical considerations, as it ensures adherence to stringent environmental and human rights standards, curbing deforestation and human rights abuses in the palm oil industry.
- As palm oil consumption should be part of a balanced diet, it's essential to consult a healthcare professional to ensure that palm oil doesn't interfere with any medications or supplements you might be taking.
