Is palm oil detrimental to health and does it offer any nutritional benefits?
Fresh Take:
Let's dive into the world of palm oil, a high-fat content treasure derived from the oil palm tree. Some folks fear it might raise cholesterol levels, leading to an increased risk of cardiovascular disease (CVD). Here's the lowdown on whether this common cooking oil is a health threat or a hidden gem.
Is palm oil toxic for your health?
The debate rages on about the health impacts of palm oil. A 2020 review highlights that when consumed sensibly, as part of a balanced diet, palm oil isn't a known health hazard.
Palm oil contains a whopping 13.6 grams (g) of fat per tablespoon, with 6.7g being saturated fat – a type of fat known to boost cholesterol levels. However, research paints a more complex picture.
Intriguingly, some research suggests that palm oil might even have beneficial effects on blood cholesterol levels.
A 2021 review delved into the impact of palmitic acid, a saturated fatty acid found in both plant and animal sources, on cholesterol levels. The study found that palmitic acid from palm oil and other vegetable sources has a lesser effect on blood cholesterol and low-density lipoprotein (LDL) – often referred to as "bad cholesterol" – compared to palmitic acid from animal sources.
Moreover, the review noted that a chemical compound in palm oil called tocotrienols decreased blood cholesterol levels by up to 38%.
Earlier research carried out in 2019 found little evidence of an association between palm oil consumption and CVD. However, the authors cautioned that further investigation is needed in this area.
What are the health advantages of consuming palm oil?
Palm oil comes in two main varieties: red palm oil and "refined, bleached, deodorized" (RBD) palm oil, also known as "white" palm oil.
A 2021 review indicates that red palm oil contains a higher concentration of antioxidants and micronutrients, such as:
- carotenoids, which the body uses to produce vitamin A
- tocopherols and tocotrienols, types of vitamin E
- plant sterols, which can help lower cholesterol
- phospholipids, crucial for cell structure and function
- squalene, beneficial for the skin
In comparison, RBD palm oil undergoes a refining process that reduces levels of carotenoids, vitamin E, and sterols, stripping it of many of its health benefits.
Palm oil nutritional information
One 13.6g tablespoon of palm oil provides:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, including:
- 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
While palm oil serves as a profitable, efficient crop, the industry has been linked to deforestation, habitat destruction for endangered species, and global climate change. To make ethically conscious decisions when buying palm oil and related products, the World Wildlife Federation (WWF) encourages consumers to look for products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification, signifying adherence to the following sustainable practices:
- transparent policies ensuring deforestation and human rights abuses are kept at bay in the supply chain
- global usage of certified palm oil across operations
- commitment to removing deforestation and human rights abuses from production processes
FAQs
Despite what you might think, palm oil isn't a seed oil. Instead, it originates from the fruit of the oil palm tree and differs from palm kernel oil, which is produced from the stone inside the fruit.
Final Thoughts
Palm oil, in its various forms, ranks high in saturated fats, potentially leading some to worry about cholesterol levels and CVD risk. However, the existing evidence suggests that consuming palm oil as part of a balanced diet is not linked with an increased risk of CVD. Remarkably, some research indicates that red palm oil may even lower cholesterol levels due to its cholesterol-lowering plant sterols.
When making a choice between red and RBD palm oil, consider seeking out red palm oil, which boasts a higher nutritional content and possibly fewer adverse cholesterol-related effects. As with any food, remember that moderation is key. Lastly, keep the environment in mind while choosing palm oil products, opting for certified sustainable options whenever possible. It's vital to discuss any dietary changes with a healthcare provider before making significant modifications to your diet.
- To understand the health implications of palm oil further, it's essential to consider other nutrition sources that contribute to maintaining overall health and wellness.
- Fitness and exercise, in conjunction with a balanced diet, play a significant role in managing chronic diseases, including chronic kidney disease (CKD).
- The science behind CKD points to environmental factors, such as exposure to pollutants and climate change, potentially exacerbating the condition.
- When it comes to mitigating climate change, the shift towards renewable energy sources, like wind and solar power, can significantly reduce carbon emissions.
- CBD, a compound derived from the cannabis plant, has gained popularity as a potential therapy for managing neurological disorders, such as epilepsy and multiple sclerosis.
- Environmental science plays a crucial role in understanding the impact of climate change on various industries, such as agriculture, fishing, and forestry.
- Finance and energy are inextricably linked, given the growing importance of investing in renewable energy infrastructure.
- The interior design industry has embraced sustainable practices, creating eco-friendly materials and promoting energy-efficient homes.
- Cooking techniques can greatly affect the nutritional content of foods, emphasizing the importance of learning proper cooking methods.
- Lifestyle choices encompass more than just diet and exercise; they extend to hobbies, travel choices, and the management of personal finances.
- Food and drink have cultural significance and can greatly impact societal health, with certain regional diets associated with lower rates of chronic diseases.
- Investing in real estate can be a lucrative venture, especially in fast-growing markets, but it's essential to consider the housing market's current trends and future outlook.
- Personal finance management is essential for long-term financial security and can help individuals achieve their financial goals.
- Recipes can be passed down through generations, enriching family traditions and fostering culinary skills.
- Real estate can also serve as an investment vehicle in the housing market, providing rental income and capital appreciation.
- Gadgets, such as smartphones and laptops, have revolutionized communication and entertainment, making even mundane tasks more convenient.
- Gardening and urban farming have gained popularity as a means to grow food sustainably and contribute to personal health and well-being.
- Technology has transformed various industries, including healthcare, education, and transportation, offering new solutions to age-old problems.
- The travel and tourism industry plays a crucial role in promoting cultural exchange and fostering economic growth.
- Education and self-development are essential for personal growth, career development, and adapting to ever-changing circumstances.
- Mindfulness practices, such as meditation and yoga, can help improve mental health and overall well-being.
- Career development requires a combination of skills training, networking, and goal-setting to advance professionally.
- Adventure travel offers a unique opportunity to explore new cultures, challenge oneself, and expand personal horizons.
- Online education platforms have become increasingly popular, providing flexible learning opportunities for adults seeking to further their education.
- Budget travel can allow individuals to experience various destinations without breaking the bank, making travel more accessible to a wider audience.
- Learning new skills is crucial for lifelong personal growth, fostering adaptability and resilience.
- Skills training can take many forms, from formal education programs to on-the-job training and online courses.
- Sports, such as football, soccer, baseball, and hockey, bring people together, promote fitness, and foster a sense of community.
- European leagues, the NBA, NCAABasketball, MLB, and other sports leagues around the world offer endless entertainment and the opportunity to appreciate diverse athletic talents.
