Palm Oil: What Are Its Potential Health Risks and Advantages?
Freshening Up Fats: The Real Deal About Palm Oil
Palm oil, derived from the fruit of the oil palm tree, has been under the spotlight for its high fat content and potential impact on heart health. But is it really as bad as some may think? Let's unravel the truth behind this edible oil.
Palm oil comes in two main varieties: red and white. White palm oil has been refined, bleached, and deodorized, and as a result, it lacks the micronutrients found in its red counterpart, such as beta carotenes and vitamin E. Researchers often recognize red palm oil as the healthier option.
This piece serves to shed light on the common myths surrounding palm oil and its implications for our health.
Is Palm Oil Harmful to Our Health?
A 2020 review highlights that moderate palm oil consumption, as part of a balanced diet, is generally well-tolerated and carries no known health risks. Despite questions about its saturated fat content and potential adverse effects on cholesterol levels, research suggests that palm oil may have some benefits when it comes to cholesterol management.
For instance, a 2021 review found that palmitic acid, a saturated fatty acid present in palm oil and other vegetable sources, had less impact on blood cholesterol levels and LDL ("bad cholesterol") compared to sources derived from animals. The review also pointed out that a chemical compound in palm oil called tocotrienols could help lower blood cholesterol levels by 7% to 38%.
Earlier research from another study also showed no evidence linking palm oil consumption with cardiovascular disease (CVD). However, the researchers cautioned that further research was necessary to establish a definitive connection.
Health Advantages of Consuming Palm Oil?
According to a 2021 review, there are two primary types of palm oil: red palm oil and "refined, bleached, deodorized" (RBD) palm oil. Compared to RBD palm oil, red palm oil contains a higher concentration of antioxidants and micronutrients, including carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene, all of which contribute to various health benefits.
Nutritional Facts about Palm Oil
One tablespoon (13.6g) of palm oil offers the following nutrients and micronutrients:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, broken down as:
- 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 Implications and Responsible Choices
The palm oil industry contributes to large-scale deforestation, leading to habitat destruction and strained ecosystems for critically endangered species, and global climate change. To combat these environmental challenges, the World Wildlife Federation (WWF) encourages consumers to make thoughtful choices when purchasing palm oil and palm oil products.
In particular, they recommend looking for palm oil and palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. RSPO certified growers and manufacturers commit to such practices as robust deforestation and human rights safeguards, transparency in sourcing and usage of palm oil, and the incorporation of certified palm oil across their global operations.
Clarifying Misconceptions: Palm Oil and Seed Oils
Palm oil is not a seed oil; rather, it comes from the fruit of the oil palm tree. It is distinct from palm kernel oil, which is extracted from the kernel or stone within the fruit.
Palm oil, while high in saturated fat content, may have some benefits when it comes to cholesterol management, thanks to its unique chemical profile. Yet, the environmental implications of palm oil production necessitate mindful consumption. Choosing RSPO-certified products can ensure that the palm oil in your pantry comes from a more sustainable source. As always, consult with a healthcare professional to discuss any dietary concerns and determine the best choices for your personal health.
- While moderation is key, a 2020 review suggests that palm oil, when consumed as part of a balanced diet, is generally well-tolerated and poses no known health risks, contrary to some beliefs.
- A nutritional analysis of palm oil indicates it contains various micronutrients like vitamin E and vitamin K, and deserves consideration in a health-and-wellness routine, such as when selecting a balanced diet comprising fitness-and-exercise and environmental-science-informed lifestyle choices.
- The environmental science surrounding palm oil is equally important; the industry contributes to deforestation, habitat loss, and climate change. To minimize these impacts, making conscious choices by choosing RSPO-certified palm oil products promotes a more sustainable and responsible consumption.
- Clarifying misconceptions can lead us to better understand that palm oil is not a seed oil but rather comes from the fruit of the oil palm tree, offering unique health benefits while requiring mindful consumption for the sake of our health and the environment.
