Palm oil: Is it detrimental to health and does it offer any nutritional advantages?
Palm Oil Unveiled: Clearing the Fog
Discover the real scoop on palm oil, its potential benefits, and its ethical implications. Let's dive in!
What's the Fuss About Palm Oil?
A 2020 assessment sheds light on the fact that when consumed in moderation and as part of a balanced diet, palm oil doesn't pose any known health risks.
Saturated fat concerns arise due to traces of it in palm oil. A 13.6-gram (g) tablespoon of palm oil contains 13.6g of fat, with 6.7g being saturated fat. These unsavory compounds have been linked to cholesterol levels. However, research paints a more nuanced picture.
In fact, some studies have found that palm oil may boast some benefits for heart health. A 2021 evaluation demonstrates that palmitic acid from palm oil, along with other vegetable sources, has less impact on cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") compared to palmitic acid from animal sources. Surprisingly, this same study showcases that palm oil's chemical compound called tocotrienols can lower blood cholesterol levels by 7% to 38%.
Earlier investigations also hint at the absence of a link between palm oil consumption and cardiovascular disease (CVD). Nevertheless, these studies acknowledge limitations in quantifying the relationship between these variables, calling for additional research in this area.
Any Healthy Perks Associated with Palm Oil Consumption?
A 2021 breakdown sheds light on two primary types of palm oil: red palm oil and refined, bleached, deodorized (RBD) palm oil. Some folks dub RBD as "white" palm oil.
According to this review, red palm oil packs more antioxidants and micronutrients, such as:
- Carotenoids, helping the body synthesize vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, lowering cholesterol
- Phospholipids, vital to cell structure and function
- Squalene, beneficial for the skin
The refinement process of RBD palm oil leads to diminished levels of antioxidants, vitamin E, and sterols, consequently reducing its health benefits.
Palm Oil Nutritional Breakdown
One 13.6g tablespoon of palm oil consists of:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, comprising 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
Sustainable Choices: Environmental Implications of Palm Oil
The World Wildlife Federation (WWF) warns us that while palm oil is a profitable, high-yield crop, the industry drives large-scale deforestation, jeopardizing vital habitats for endangered species, and contributing to global climate change. The WWF encourages people to make conscientious decisions when buying palm oil products.
To ensure ecologically friendly palm oil procurement, the WWF advocates looking for palm oil and palm oil products certified by the Roundtable on Sustainable Palm Oil (RSPO). This global certification confirms that growers and manufacturers adhere to the following sustainability practices:
- Comprehensive policies to eliminate deforestation and human rights abuses from the supply chain
- Transparency in the sourcing and utilization of palm oil
- Global adoption of RSPO-certified palm oil throughout their operations
Now that you're acquainted with the context, it's essential to remember that moderation and balance are crucial when it comes to palm oil consumption. It's also crucial to consider the broader dietary context and lifestyle factors, as well as consulting a healthcare professional for personalized guidance.
Answers to Common Questions
Palm oil is not a seed oil; it derives from the fruit of the oil palm tree. It is a separate entity from palm kernel oil, which stems from the stone inside the fruit.
- The 2020 assessment reveals that, when consumed in moderation and as part of a balanced diet, palm oil doesn't pose any known health risks, contrary to common concerns about saturated fats.
- Some research indicates that palm oil may have benefits for heart health, such as the 2021 evaluation that found palmitic acid from palm oil has less impact on cholesterol levels compared to palmitic acid from animal sources.
- A 2021 breakdown highlights the nutritional differences between red palm oil and refined, bleached, deodorized (RBD) palm oil, with red palm oil containing more antioxidants and micronutrients like vitamin E, plant sterols, and carotenoids, which help the body synthesize vitamin A.
