Is palm oil harmful to health, or does it offer some nutritional advantages?
Palming the Facts: Let's clear the air about palm oil and its health effects
Say what now? Palm oil is a high-fat content substance extracted from the fruit of the oil palm tree. It's been under fire for potentially raising cholesterol levels and increasing the risk of cardiovascular disease (CVD), but is that really the case? Here's a lowdown on whether palm oil is a health threat, its benefits (if any), and some nutrition insights.
Is palm oil toxic for health?
Not exactly. Moderated consumption of palm oil as part of a balanced diet doesn't seem to pose any known health risks, according to a 2020 review. A common concern is palm oil's saturated fat content, with a 13.6-gram tablespoon packing 13.6 grams of fat (6.7 grams of which is saturated fat) that can boost cholesterol. However, research suggests that palm oil may have its perks when it comes to cholesterol levels.
In a 2021 review, the impact of palmitic acid on cholesterol levels was investigated. Palmitic acid, a saturated fatty acid found in both vegetable and animal sources, was found to have a less significant effect on blood cholesterol levels—specifically low-density lipoprotein (LDL), or "bad cholesterol"—when derived from plant sources like palm oil, compared to animal sources.
Moreover, a chemical compound in palm oil called tocotrienols was found to lower blood cholesterol levels by up to 38%. A previous review had also uncovered no substantial evidence linking palm oil consumption to CVD, albeit the researchers noted the need for more research.
Got benefits?
sort of. There are two types of palm oil: red palm oil (unrefined) and white palm oil (refined, bleached, deodorized). Red palm oil boasts a higher concentration of antioxidants and micronutrients such as carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene. These compounds can help reduce cholesterol, promote cell structure and function, and offer skin benefits.
The processing of white palm oil reduces its levels of carotenoids, vitamin E, and sterols, leaving it with fewer health advantages compared to red palm oil.
Nutrition 101:
- Calories and Energy: One 13.6-gram tablespoon of palm oil contains 120 calories and 503 kilojoules of energy.
- Fat Content: It offers 13.6 grams of fat, including 6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, and 1.26 grams of polyunsaturated fat.
- Micronutrients: The fatty little buddy delivers 2.16 milligrams of vitamin E and 1.09 micrograms of vitamin K.
Eco-conscious palm oil shopping
Palm oil cultivation has led to large-scale deforestation, posing a significant threat to endangered species and contributing to climate change. To make an educated choice, look for products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification, which confirms adherence to robust environmental and human rights standards across the supply chain.
Embrace a healthy lifestyle by balancing your diet, limiting saturated fats from all sources, and picking oils with higher unsaturated fat content to support heart health. Always consult a healthcare professional before making dietary changes.
- Moderation in palm oil consumption, as part of a balanced diet, appears to have no known health risks, as suggested by a 2020 review.
- Despite concerns about its high saturated fat content, research indicates that palm oil may have positive effects on cholesterol levels.
- In a 2021 review, it was found that palmitic acid, a saturated fatty acid in palm oil, has a less significant impact on blood cholesterol levels when compared to animal sources.
- Tocotrienols, a chemical compound in palm oil, has been found to lower blood cholesterol levels by up to 38%.
- No substantial evidence linking palm oil consumption to cardiovascular disease (CVD) was found in a previous review, although more research is needed.
- Red palm oil, which is unrefined, contains a higher concentration of antioxidants and micronutrients like carotenoids, tocopherols, tocotrienols, and vitamin K, offering potential benefits for skin health and cholesterol management.
- White palm oil, on the other hand, has fewer health benefits due to its refined, bleached, and deodorized process that reduces the levels of certain micronutrients.
- In the realm of health and wellness, a balanced diet is crucial, including not only palm oil but also other nutrition sources, and ensuring weight management through regular exercise and fitness.
- When it comes to eye health, migraines, chronic-kidney-disease, neurological-disorders, skin-conditions, and various medical-conditions, it is advisable to consult a healthcare professional and consider therapies-and-treatments as necessary.
- For those navigating Medicare, understanding the coverage and benefits for various therapies-and-treatments, including CBD oil for managing chronic-diseases, is essential for a comprehensive approach to health-and-wellness.
