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Is palm oil harmful to health and does it offer any nutritional advantages?

Is palm oil harmful to health and does it offer any nutritional advantages?

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5 min read
Getty Images snapshot featuring Raiyanimuharramah3
Getty Images snapshot featuring Raiyanimuharramah3

Is palm oil harmful to health and does it offer any nutritional advantages?

Palm Oil: Setting the Records Straight

Palm oil, sourced from the fruit of the oil palm tree, has been a controversial topic due to its high fat content and potential impact on health. However, let's dive into the real deal about its health implications and explore any potential benefits it may offer.

The Health Conundrum

A 2020 review states that consuming palm oil moderately as part of a balanced diet does not pose any known health risks. While palm oil contains a substantial amount of saturated fat (with a 13.6-gram tablespoon boasting 13.6 grams of fat, including 6.7 grams of saturated fat), research is mixed on whether it significantly affects blood cholesterol levels and the risk of cardiovascular disease (CVD).

Interestingly enough, recent studies suggest that palm oil may have some advantages. In a 2021 review, researchers found that palmitic acid, a saturated fatty acid present in palm oil, has less impact on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") compared to palmitic acid derived from animal sources. Moreover, this review also noted that a chemical compound in palm oil called tocotrienols has the potential to lower blood cholesterol levels by up to 38%.

Previously, a review in 2019 found no evidence linking palm oil consumption with an increased risk of CVD. The researchers, however, acknowledged difficulty in quantifying the true association between the two variables and emphasized the need for further research in this area.

Health Benefits and Caveats

It's essential to distinguish between two types of palm oil: red and refined, bleached, deodorized (RBD) or "white" palm oil. Red palm oil contains a higher concentration of antioxidants, such as carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene, which contribute to its potential health benefits. Unfortunately, RBD palm oil undergoes a refinement process that reduces the levels of these beneficial compounds.

Nutritional Profile

One tablespoon (13.6 grams) of palm oil contains the following nutritional information:

  • 120 calories
  • 13.6 grams of fat (6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, and 1.26 grams of polyunsaturated fat)
  • 2.16 milligrams of vitamin E
  • 1.09 micrograms of vitamin K

The Environmental Issue

Despite the palm oil industry providing a steady income for growers, it is contributing to massive deforestation, habitat destruction for critically endangered species, and global climate change. To make ethical and environmentally friendly choices, the World Wildlife Federation (WWF) advises seeking palm oil and palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification indicates adherence to the following sustainability practices:

  • strict policies against deforestation and human rights abuses in the supply chain
  • transparency in the sourcing and use of palm oil
  • a commitment to using certified palm oil across their operations globally

FAQs

Curious if palm oil is a seed oil? The answer is no. It derives from the fruit of the oil palm tree and should not be confused with palm kernel oil, obtained from the kernel inside the fruit.

Conclusion

Palm oil has been a contentious topic, but here's what we know: It is rich in antioxidants, particularly in the red variety. Some research suggests that it may have benefits for cholesterol levels, with red palm oil containing potentially cholesterol-lowering plant sterols. However, it is essential to remember that palm oil is high in saturated fat, leading some people to speculate that it may raise cholesterol levels and contribute to CVD.

To make informed choices when adding palm oil to your diet, consider the environmental impact and choose RSPO-certified palm oil products. Additionally, consult with your doctor to ensure that palm oil consumption supports your overall well-being, especially if you're taking other medications or supplements.

  1. Maintaining a balanced diet is crucial, and that includes understanding the role of palm oil as part of such a diet.
  2. Consuming palm oil in moderation as part of a balanced diet does not pose any known health risks, according to a 2020 review.
  3. Despite its high fat content, the impact of palm oil on health remains a subject of ongoing research and debate.
  4. A review in 2021 indicated that the saturated fatty acid, palmitic acid, present in palm oil, has less impact on blood cholesterol levels compared to palmitic acid derived from animal sources.
  5. Tocotrienols, a chemical compound in palm oil, was found in the same 2021 review to potentially lower blood cholesterol levels by up to 38%.
  6. Earlier research in 2019 found no evidence linking palm oil consumption with an increased risk of cardiovascular disease (CVD).
  7. However, more research is needed to accurately quantify any association between palm oil consumption and the risk of CVD.
  8. It's important to distinguish between red and refined, bleached, deodorized (RBD) or "white" palm oil.
  9. Red palm oil contains a higher concentration of antioxidants, which contribute to its potential health benefits.
  10. RBD palm oil, on the other hand, undergoes a refinement process that reduces the levels of beneficial compounds.
  11. A single tablespoon (13.6 grams) of palm oil contains approximately 120 calories, 13.6 grams of fat, and small amounts of vitamins E and K.
  12. The palm oil industry can provide a steady income for growers, but it is also contributing to massive deforestation and habitat destruction.
  13. To make ethical and environmentally friendly choices, seek palm oil and palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification.
  14. This certification indicates adherence to strict sustainability practices, transparency, and a global commitment to using certified palm oil.
  15. Palm oil should not be confused with palm kernel oil, which is obtained from the kernel inside the fruit.
  16. In the world of health and wellness, it's essential to consider not only the nutritional aspects but also the potential impact on our health and the environment.
  17. Fitness and exercise play a vital role in maintaining overall health, and they should be incorporated alongside a healthy diet.
  18. The effects of climate change on our health are becoming increasingly evident, and strategies for weight management should take this into account.
  19. A healthy diet can help manage weight and reduce the risk of chronic diseases such as CVD and certain types of cancer.
  20. The science of nutrition is ever-evolving, with ongoing research being conducted in fields such as environmental science, finance, technology, and retail.
  21. Skin care and therapies and treatments are essential components of personal health and well-being, and they are closely tied to nutrition.
  22. Ongoing research investigates the role of nutrition in various medical conditions and chronic diseases, including cancer.
  23. In the realm of home and garden, sustainable practices can have a positive impact on the environment while improving personal productivity and saving costs.
  24. Cooking plays a significant role in home life, health, and lifestyle, and learning about healthy cooking techniques can have far-reaching effects.
  25. Family dynamics are crucial in shaping our relationships and personal growth, and healthy eating habits can contribute positively to these interactions.
  26. Investing in the right food-and-drink stocks can be a profitable venture, and education-and-self-development can help individuals make informed decisions in this area.
  27. Global cuisines have the power to bring people together and foster connections, and data-and-cloud-computing technologies enable us to learn about and share various recipes worldwide.
  28. The petroleum and electric-vehicle industries will continue to evolve, with policies and legislation playing a crucial role in shaping these markets.
  29. Entertainment, celebrities, pop-culture, sci-fi-and-fantasy, general-news, crime-and-justice, learning, goal-setting, mindfulness, shopping, car-maintenance, social-media, war-and-conflicts, productivity, and personal-finance all have their places in modern life, often intertwined with the topics discussed herein.

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