Questions Arise Over Palm Oil: Is It Detrimental to Health and Offers Any Advantages?
Palm oil, plucked from the fruit of the oil palm tree, is known for its high fat content and has stirred concerns about its potential to elevate cholesterol levels and increase the risk of cardiovascular disease (CVD). However, scientific evidence casting doubt on this is scarce.
This article investigates the question of whether palm oil is harmful to our health and if it harbors any health benefits. Furthermore, it sheds light on some nutritional aspects of palm oil and offers insights into the environmental implications of choosing palm oil products.
Is palm oil detrimental to health?
Researchers in a 2020 review have argued that consuming palm oil as a minor component of a balanced diet does not carry any known health risks. The concern usually revolves around the saturated fat content in palm oil, which accounts for 6.7 grams in a 13.6-gram serving. Saturated fats are infamous for their potential negative effects on cholesterol levels, putting heart health at risk.
However, a surprising twist comes from research on palm oil's influence on blood cholesterol levels. A 2021 study looked into the impact of palmitic acid, a saturated fatty acid present in both vegetable and animal sources, on cholesterol levels. The investigation found that palmitic acid from vegetable sources, including palm oil, has limited effects on cholesterol when compared to palmitic acid from animal sources. Furthermore, the research noted that a palm oil component called tocotrienols actually reduced blood cholesterol levels by 7% to 38%. An earlier review from 2004 also uncovered no evidence signifying an association between palm oil consumption and CVD. Still, the researchers acknowledged the need for further research to confirm these findings.
Does palm oil have any health advantages?
Scholars divided palm oil into two main categories: red palm oil and refined, bleached, and deodorized (RBD) palm oil, often referred to as "white" palm oil. Red palm oil is richer in antioxidants and micronutrients, such as carotenoids, which convert into vitamin A, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene. The refinement process of RBD palm oil results in significantly lower levels of carotenoids, vitamin E, and sterols, diminishing its health benefits compared to red palm oil.
Nutritional information about palm oil
A serving of 13.6 grams of palm oil provides the following nutrients:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6 grams of fat, which include:
- 6.7 grams of saturated fat
- 5.03 grams of monounsaturated fat
- 1.26 grams of polyunsaturated fat
- 2.16 milligrams (mg) of vitamin E
- 1.09 micrograms (μg) of vitamin K
Environmental considerations and impact
The World Wildlife Federation (WWF) sheds light on the environmental implications of palm oil production, stating that although palm oil serves as a high-yield, economically lucrative crop, the palm oil industry is responsible for extensive deforestation, the destruction of habitats critical for endangered species, and contributing to global climate change. The WWF encourages mindful palm oil purchasing, suggesting seeking out products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This designation signifies that growers and manufacturers adhere to practices aimed at eliminating deforestation, human rights abuses, and increasing transparency in palm oil sourcing and use.
Frequently asked questions
Contrary to some misconceptions, palm oil is not classified as a seed oil. It originates from the fruit of the oil palm tree, not the kernel or "stone."
Conclusion
Palm oil, sourced from the fruit of the oil palm tree, presents us with two main types: red palm oil and white palm oil. Red palm oil emerges as the healthier option due to its richer nutritional profile and antioxidant properties. However, both forms are high in saturated fat, inciting apprehension about their potential to impact cholesterol levels and heart health.
It is essential to consider the environmental implications of consuming palm oil, making eco-friendly choices when purchasing palm oil and palm oil products. Always opt for products bearing the RSPO certification to ensure adherence to the strictest environmental and human rights policies. Additionally, consult a healthcare professional to determine if palm oil can be safely incorporated into your diet without interfering with any medications or supplements you might be taking.
- A 2020 review suggests that consuming palm oil as a minor component of a balanced diet does not pose known health risks, despite concerns over its saturated fat content.
- Contrary to popular belief, palm oil is derived from the fruit of the oil palm tree, not the seed or kernel.
- A surprise finding from research is that palmitic acid, a saturated fatty acid present in both vegetable and animal sources, has limited effects on cholesterol when sourced from vegetable sources like palm oil.
- Red palm oil is richer in antioxidants and micronutrients compared to refined, bleached, and deodorized (RBD) palm oil, making it the healthier option.
- The World Wildlife Federation (WWF) emphasizes the environmental impacts of palm oil production, including extensive deforestation, habitat destruction for endangered species, and contributions to global climate change.
- Choosing products with the Roundtable on Sustainable Palm Oil (RSPO) certification can help ensure that growers and manufacturers adhere to guidelines aimed at eliminating deforestation, preventing human rights abuses, and increasing transparency in palm oil sourcing and use.
