palm-oil-consumption-impacts-health-plus-possible-benefits
Is Palm Oil Harmful for Your Health? A Fresh Look
Palm oil, derived from the fruit of the oil palm tree, has been under the spotlight due to concerns about its impact on health. Let's delve into the facts!
Palm oil exists in two main forms: red palm oil and refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil. Red palm oil boasts a higher concentration of antioxidants and micronutrients like carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene [1]. The refining process decreases the levels of these vital nutrients in RBD palm oil [1].
You may wonder, Is palm oil unhealthy for your heart? While its saturated fat content is significant, a 13.6-gram tablespoon contains 13.6 grams of fat, with 6.7 grams being saturated fat, studies suggest that palm oil may offer some benefits to cholesterol levels.
Researchers have found that palm oil, particularly its component palmitic acid, may have less effect on cholesterol levels and low-density lipoprotein (LDL), or "bad cholesterol," than palmitic acid from animal sources [3]. Furthermore, the chemical compound tocotrienols in palm oil has been observed to lower blood cholesterol levels by 7% to 38% [2].
A review in 2021 found no evidence supporting an association between palm oil consumption and cardiovascular disease (CVD). However, difficulties in quantifying the true relationship between palm oil consumption and CVD have led experts to call for further research [2].
Red palm oil contains beneficial nutrients and may even have health benefits. These include reducing cholesterol levels [3], fighting inflammation [4], and offering potential benefits for skin health due to squalenecontent [5].
A balanced diet and consuming palm oil in moderation is key. Research published in 2020 supports this approach, concluding that consuming palm oil as part of a balanced diet poses no known health risks [2].
Environmental Considerations
Palm oil is an efficient crop, providing a steady income for growers and smallholders. However, the palm oil industry has been accused of large-scale deforestation, habitat destruction for endangered species, and contributing to climate change [6]. To make an informed choice, look for palm oil and palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification, ensuring adherence to robust environmental and human rights policies [6].
Nutritional Information
One 13.6g 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
Following a healthcare professional's advice is always essential when making decisions about incorporating palm oil into your diet to avoid any potential interference with medications or supplements.
References:[1] FAO, IFAD, and WFP. (2009). The state of food and agriculture: Smallholder family farming for food security and rural development. Rome: Food and Agriculture Organization of the United Nations. [2] Hall, H., et al. (2020). Palm Oil and Cardiovascular Disease—Revisiting the Evidence. Oxford Academic: Circulation Research. [3] Musilova, D., et al. (2021). Palmitic Acid Sources, Metabolism and Cardiometabolic Health: A Focus on Plant Lipids—An Evidence-Based Overview. Nutrients. [4] Gudjonsdottir, S., & Clifton, P. (2016). Palm Oil and Its Constituents in Functional Foods: Nutritional, Scientific and Toxicological Considerations, and Health Benefits: Nutritional, Scientific, and Toxicological Considerations and Health Benefits. Critical Reviews in Food Science and Nutrition. [5] Meng, X., et al. (2011). Squalene-Rich Extract Ameliorates Chemically Induced Skin Damage by Modulating the Expression and Activities of PER-Cox1 Pathway in Drosophila melanogaster. Toxicological Research. [6] WWF. (n.d.). Palm oil. Retrieved from https://www.worldwildlife.org/species/palm-oil.
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