Is palm oil detrimental to health and does it offer any nutritional advantages?
Palm Oil: A Comprehensive Examination of Its Impact on Health and the Environment
Palm oil, sourced from the fruit of the oil palm tree, has raised health concerns due to its high saturated fat content, which may contribute to increased cholesterol levels and the risk of cardiovascular disease (CVD). However, a thorough evaluation of the scientific evidence reveals a more nuanced picture.
There are two primary types of palm oil: red and white. White palm oil has undergone refinement, bleaching, and deodorization, resulting in reduced levels of essential micronutrients such as beta carotenes, vitamin E, and plant sterols. Consequently, red palm oil is generally considered a healthier option.
Is Palm Oil Harmful to Health?
A 2020 review suggests that consuming palm oil in moderation as part of a balanced diet does not pose known health risks. While palm oil's saturated fat content can raise cholesterol levels, research suggests that it may confer some benefits.
A 2021 review wrestled with the effect of palmitic acid, a saturated fatty acid naturally occurring in both vegetable and animal sources, on cholesterol levels. The review found that palmitic acid from palm oil and other plant sources demonstrated less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to palmitic acid from animal sources. Furthermore, a chemical compound in palm oil called tocotrienols was found to lower blood cholesterol levels by 7% to 38%.
Earlier research outlined in a 2019 review could not find evidence linking palm oil consumption with CVD, although difficulties were noted in quantifying the true association between the two variables.
Are There Health Benefits to Consuming Palm Oil?
The 2021 review distinguishes the two main types of palm oil: red palm oil and "refined, bleached, deodorized" (RBD) palm oil, often called "white" palm oil. Red palm oil contains a higher concentration of antioxidants and micronutrients, including carotenoids, tocopherols, plant sterols, phospholipids, and squalene. These nutrients offer various health benefits, such as aiding in the synthesis of vitamin A, reducing cholesterol levels, and benefiting skin health. The refinement process that produces RBD palm oil leads to lower levels of these beneficial nutrients.
Palm Oil Nutrition Information
According to the United States Department of Agriculture (USDA), a 13.6-gram (g) tablespoon of palm oil contains the following nutrients and micronutrients:- 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
Environmental Impact and Considerations
The World Wildlife Federation (WWF) acknowledges that palm oil is a high-yield, efficient crop, providing sustenance for growers and smallholders. However, the palm oil industry's rapid expansion has led to large-scale deforestation, habitat destruction for critically endangered species, and global climate change. As a result, the WWF encourages responsible palm oil consumption and sustainable sourcing practices.
Specifically, the WWF recommends seeking palm oil and palm oil products certified by the Roundtable on Sustainable Palm Oil (RSPO). This certification signifies adherence to standards promoting deforestation-free and human rights-respecting practices, transparency in sourcing and usage, and the global use of certified palm oil.
Additionally, the WWF advises consumers to educate themselves on the environmental impact of palm oil and make conscious decisions when purchasing palm oil products.
In Conclusion
While palm oil consumption may increase risk factors associated with CVD, the relationship is context-dependent. Moderation and balancing palm oil intake with healthier fats like polyunsaturated oils are essential for effective cardiovascular disease management [1][3]. Additionally, as the environmental impact of palm oil production continues to be a concern, conscious decisions regarding the consumption of palm oil and the sourcing of sustainably produced products are vital.
- The review in 2020 suggests that consuming palm oil as part of a balanced diet and nutrition does not pose known health risks, despite its high saturated fat content.
- The 2021 review discovered that palmitic acid from palm oil and other plant sources had less impact on blood cholesterol levels compared to palmitic acid from animal sources.
- Red palm oil, which contains a higher concentration of antioxidants and micronutrients, may offer health benefits such as aiding in the synthesis of vitamin A, reducing cholesterol levels, and benefiting skin health.
- The environmental impact of palm oil production is a significant concern, as the rapid expansion of the palm oil industry has led to large-scale deforestation, habitat destruction for critically endangered species, and global climate change.
- Consumers are encouraged to seek palm oil and palm oil products certified by the Roundtable on Sustainable Palm Oil (RSPO), as this certification promotes deforestation-free and human rights-respecting practices, transparency in sourcing and usage, and the global use of certified palm oil.
- In regards to health and wellness, therapies and treatments focusing on cardiovascular health, fitness and exercise, and environmental science, like CBD, may also play a role in maintaining a balanced lifestyle.
- The environmental science field has identified climate change as a pressing issue, and it is essential for individuals and industries to prioritize sustainable practices to minimize their impact on the planet.
