Palm Oil: Assessment of Its Potential Harm and Benefit to Human Health
The Truth About Palm Oil: Separating Myth from Fact
Palm oil, a popular edible oil, comes from the fruit of the oil palm tree. Concerns about its impact on cholesterol levels and heart health have been swirling for years, but is there any truth to these claims? Let's delve into the world of palm oil to find out!
Health Concerns: Fact or Fiction?
A 2020 review agreed that consuming palm oil as part of a balanced diet and in moderation poses no known health risks. Despite its high saturated fat content, there is little concrete evidence to back up the notion that palm oil consumption leads to increased cholesterol levels and, subsequently, cardiovascular disease (CVD).
However, palm oil contains a considerable amount of fat – a 13.6g tablespoon holds 13.6g of fat, with 6.7g coming from saturated fat. Saturated fats have been linked to elevated cholesterol levels. But fear not! Interestingly, current research suggests that palm oil may have some positive effects on blood cholesterol levels.
A 2021 review examined the impact of palmitic acid on cholesterol levels. Palmitic acid is a type of saturated fatty acid found in both vegetable and animal sources. While animal origin palmitic acid has been shown to negatively affect blood cholesterol levels, the same study found that palmitic acid from palm oil and other vegetable sources has less of an effect on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol." This review also pointed out that a chemical compound in palm oil called tocotrienols actually lowers blood cholesterol levels by 7% to 38%.
An earlier study found no link between palm oil consumption and CVD, but more research is needed to solidify these findings.
Red Palm Oil vs. White Palm Oil
There are two types of palm oil: red and white. White palm oil has gone through a refinement, bleaching, and deodorization process, which removes nutrients like beta carotenes and vitamin E. Consequently, red palm oil is generally considered the healthier option, boasting a higher concentration of antioxidants and micronutrients.
The Nutritional Lowdown
One 13.6g tablespoon of palm oil contains approximately:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, consisting of:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
Don't forget to consider the environmental impact when choosing palm oil and products made with palm oil!
Environmental Impact and Your Choices
The palm oil industry is under scrutiny for contributing to large-scale deforestation, habitat destruction for endangered species, and climate change worldwide. To make informed choices, opt for certified palm oil products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification indicates that the palm oil growers and manufacturers are committed to sustainability practices that emphasize transparency in sourcing, removing deforestation and human rights abuses from the supply chain, and global implementation of certified palm oil in their operations.
Frequently Asked Questions
Q: Is palm oil a seed oil?A: No, palm oil does not come from seeds; it originates from the fruit of the oil palm tree. It is distinct from palm kernel oil, which is extracted from the kernel or "stone" inside the fruit.
Palm Oil: Striking a Balance
While palm oil may have some health benefits due to its nutrient content, it is essential to consume it in moderation as part of a balanced diet due to its high saturated fat content and potential environmental repercussions. Further research is necessary to understand the specific effects of red palm oil on various health parameters compared to white palm oil. Consult a healthcare professional to determine if palm oil is suitable for you and your specific dietary needs.
[1] Data sourced from the USDA Food Composition Databases: [https://ndb.nal.usda.gov/ndb/foods/show/303776?mg=999999&fg=&manu=&lfacet=&format=Default&count=&max=35&sort=default&qlookup=Palm+oil]
[2] https://pubmed.ncbi.nlm.nih.gov/11299025/[3] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/saturated-fats/[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028278/[5] https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good/
- In addition to concerns about cholesterol levels and heart health, palm oil's impact on other nutrition, such as blood sugar levels related to chronic diseases like type-2 diabetes, eye health, and chronic kidney disease, is worth investigating.
- Studies on the relationship between palm oil consumption and medical-conditions like chronic diseases have yielded mixed results, with some suggesting potential benefits such as a lower risk of type-2 diabetes due to its glycemic index, while others caution about its high saturated fat content and its potential impact on cholesterol levels.
- As research progresses, the role of nutrition within therapies and treatments, such as the use of CBD for managing certain chronic diseases and maintaining health and wellness, may further inform our understanding of palm oil's impact on the human body.
- Fitness and exercise, often paired with proper nutrition, can help manage chronic diseases and overall health, potentially influencing the effects of palm oil consumption.
- In light of the potential health benefits and environmental concerns, learning about the nutritional content of palm oil can empower individuals to make informed choices and consume it responsibly as a component of their balanced diet.
- It's interesting to note that, while palm oil is high in saturated fats, contemporary research suggests that it contains certain nutrients, such as vitamin E and tocotrienols, that may contribute to improved cholesterol levels and overall heart health.
- To ensure that the choices made concerning palm oil and products containing palm oil are sustainable for both individual health and the environment, procuring products with the Roundtable on Sustainable Palm Oil (RSPO) certification is advisable, as it represents a commitment to cutting-edge science and sustainability practices within the palm oil industry.
