Exploring Palm Oil: Does It Pose Health Risks and Offer Nutritional Advantages?
Palm oil, sourced from the fruit of the oil palm tree, is a high-fat content substance that has garnered concerns regarding its potential to raise cholesterol levels and elevate the risk of cardiovascular disease (CVD). However, the scientific evidence supporting such claims is limited.
There are two primary types of palm oil: red and white. White palm oil has undergone refinement, bleaching, and deodorization procedures, resulting in a lower concentration of micronutrients such as beta carotenes and vitamin E compared to red palm oil, which is often considered the healthier option.
In an investigation to determine whether palm oil is detrimental to health and whether it holds any health benefits, a 2020 review found that consuming palm oil in moderation as part of a balanced diet does not pose identified health risks. Concerns about the saturated fat content of palm oil and its potential adverse health consequences are grounded in the understanding that saturated fats contribute to higher cholesterol levels, which may increase the risk of heart disease.
Interestingly, research surrounding the impact of palm oil consumption on blood cholesterol levels has revealed some positive aspects. A 2021 review found that palmitic acid from palm oil and other vegetable sources had less of an impact on blood cholesterol levels and low-density lipoprotein (LDL), or "bad cholesterol," than palmitic acid from animal sources. The review also indicated that a chemical compound in palm oil called tocotrienols was responsible for reducing blood cholesterol levels by 7% to 38%.
An earlier study suggested no correlation between palm oil consumption and CVD; however, the reviewers acknowledged difficulties in establishing a precise association between the two variables and called for further investigation.
Notably, red palm oil contains a higher concentration of antioxidants and other micronutrients, including carotenoids, vitamin E, plant sterols, phospholipids, and squalene, which have various health benefits. In contrast, the refinement process employed to create white or refined, bleached, deodorized (RBD) palm oil results in lower levels of these nutrients.
The following is a breakdown of the nutritional content of a 13.6g tablespoon of palm oil:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, of which:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
The palm oil industry, while providing a steady income for growers and smallholders, is responsible for extensive deforestation, habitat destruction for critically endangered species, and global climate change. To make ethical choices when purchasing palm oil and related products, the World Wildlife Federation (WWF) advises looking for products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification, which signifies adherence to robust environmental and human rights policies.
- Scientific evidence supporting the claim that palm oil raises cholesterol levels and elevates the risk of cardiovascular disease is limited.
- White palm oil has a lower concentration of micronutrients like beta carotenes and vitamin E compared to red palm oil, which is often considered the healthier option.
- In a 2020 review, it was found that consuming palm oil in moderation as part of a balanced diet does not pose identified health risks.
- Research has shown that palmitic acid from palm oil and other vegetable sources has less of an impact on blood cholesterol levels and low-density lipoprotein than palmitic acid from animal sources.
- Red palm oil contains a higher concentration of antioxidants and micronutrients like carotenoids, vitamin E, plant sterols, phospholipids, and squalene, which have various health benefits.
- The palm oil industry is responsible for extensive deforestation, habitat destruction for critically endangered species, and global climate change.
- To make ethical choices when purchasing palm oil and related products, the World Wildlife Federation advises looking for products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification.
- In addition to affecting cardiovascular health, the diet, nutrition, and other health-related concerns such as chronic medical conditions and chronic diseases, also encompass environmental science, climate change, and therapies and treatments like CBD for cardiovascular health and fitness and exercise regimens.
