Is palm oil detrimental to health and does it confer any nutritional advantages?

Is palm oil detrimental to health and does it confer any nutritional advantages?

Palm oil, derived from the fruit of the oil palm tree, has stirred health debates due to its high fat content and potential impact on cholesterol levels. However, recent research suggests a more nuanced picture, with both potential risks and benefits dependent on factors such as the type of palm oil, consumption amount, and dietary context.

Two primary types of palm oil exist: red and white. Refined, bleached, and deodorized (RBD) or 'white' palm oil undergoes a process that removes micronutrients like beta carotenes and vitamin E, making red palm oil the healthier option according to researchers.

Concerns that palm oil may raise cholesterol levels and increase cardiovascular disease (CVD) risk have persisted. A 13.6-gram tablespoon of palm oil contains 13.6 grams of fat, 6.7 grams of which are saturated fats known to raise cholesterol levels. Yet, evidence supporting these claims is scarce.

Research has shown that palm oil may have some benefits for cholesterol levels. 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 noted that a chemical compound in palm oil called tocotrienols lowered blood cholesterol levels by 7% to 38%.

An earlier review found no evidence supporting an association between palm oil consumption and CVD, but noted difficulties in quantifying the true association and called for further research.

Red palm oil is considered the healthier option due to its higher concentration of antioxidants and micronutrients, including carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene. The refinement process involved in creating RBD palm oil results in lower levels of these nutrients.

According to a 2021 review, one 13.6g tablespoon of palm oil contains:

• 120 calories
• 503 kilojoules 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 considerations are crucial when choosing palm oil and its products. The palm oil industry has contributed to large-scale deforestation, habitat destruction for endangered species, and global climate change. The World Wildlife Federation (WWF) advises individuals to look for palm oil and palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification, signifying adherence to robust environmental and human rights policies.

While the health effects of palm oil remain a topic of ongoing research, moderate consumption as part of a balanced diet does not appear to present significant health risks. People looking to add palm oil to their diet should consider the environmental impact and opt for RSPO-certified palm oil products whenever possible. It is also advisable to consult a healthcare professional to ensure palm oil consumption aligns with existing medications or supplements.

1. The high fat content and potential impact on cholesterol levels in palm oil have caused health debates.
2. The debate revolves around two primary types of palm oil: red and white.
3. White palm oil, also known as refined, bleached, and deodorized (RBD) oil, undergoes a process that removes micronutrients, making red palm oil the healthier option according to researchers.
4. Concerns persist that palm oil may raise cholesterol levels and increase cardiovascular disease (CVD) risk.
5. A tablespoon of palm oil contains 13.6 grams of fat, 6.7 grams of which are saturated fats known to raise cholesterol levels.
6. Evidence supporting these claims is scarce, but palmitic acid from palm oil and other vegetable sources have less impact on blood cholesterol levels compared to palmitic acid from animal sources.
7. Tocotrienols, a compound in palm oil, has been found to lower blood cholesterol levels by 7% to 38%.
8. An earlier review found no evidence supporting an association between palm oil consumption and CVD.
9. Red palm oil is valued for its higher concentration of antioxidants and micronutrients compared to RBD palm oil.
10. One tablespoon of palm oil contains 120 calories, 503 kilojoules of energy, and various types of fat.
11. The refinement process involved in creating RBD palm oil results in lower levels of nutrients.
12. Environmental considerations are crucial when choosing palm oil products due to the palm oil industry's contribution to deforestation, habitat destruction, and global climate change.
13. The World Wildlife Federation (WWF) advises individuals to look for palm oil and palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification.
14. Moderate consumption of palm oil as part of a balanced diet does not appear to present significant health risks.
15. People who wish to include palm oil in their diet should consider the environmental impact and opt for RSPO-certified products.
16. It's advisable to consult a healthcare professional to ensure palm oil consumption aligns with existing medications or supplements.
17. The health effects of palm oil are a topic of ongoing research.
18. Nutrition science continually uncovers potential risks and benefits of different dietary choices, including various types of palm oil.
19. Workplace-wellness programs often focus on diet, fitness, and health-and-wellness to improve employee productivity and overall well-being.
20. Chronic diseases, such as cancer, respiratory conditions, and digestive-health issues, can be managed by maintaining a balanced diet and lifestyle.
21. Eye-health, hearing, and skin-care are essential components of overall health, impacted by factors such as nutrition and environmental exposure.
22. Therapies-and-treatments for medical-conditions and autoimmune-disorders have evolved significantly, offering new possibilities for disease management.
23. Climate-change, triggered by activities like deforestation, poses a threat not only to palm oil production but to the entire planet and its biological diversity.
24. Men's-health and women's-health are gaining increased attention in medical-science, with research focusing on specific health concerns and prevention strategies.
25. Cardiovascular-health is essential for a long and healthy life, with proper nutrition, exercise, and medical-care playing crucial roles in maintaining heart health.
26. Medicare provides healthcare coverage for millions of older adults, addressing their unique medical needs and covering treatments for chronic diseases.
27. CBD, a compound found in cannabis, has garnered interest for its potential benefits in managing neurological-disorders and mental-health conditions.
28. Lifestyle choices impact our health, affecting factors like fitness-and-exercise, nutrition, and relationships with pets, family, and friends. Fashion-and-beauty, food-and-drink, investing, wealth-management, and hobbies like home-and-garden, sports, traveling, and owning cars and pets are all part of a comprehensive approach to health and wellness.

Read also: