Palm Oil Health Conundrum: Examining Its Potential Harm and Benefits to Human Wellness
Palm oil: Truth and Myths
Palm oil, derived from the fruit of the oil palm tree, has found itself in the middle of health controversies due to its high fat content. Let's debunk some myths and discover the real deal about palm oil and its effect on our health.
Is palm oil bad for health?
An extensive 2020 review acknowledges that consuming palm oil modestly, within a balanced diet, doesn't present any known health risks.
Yet, people may worry about the supposed adverse health effects from palm oil's saturated fat content. A single tablespoon of palm oil contains 13.6g of fat, with 6.7g being saturated. Saturated fats trigger concerns about heart disease because they can increase cholesterol levels.
Previous researches on the relationship between palm oil consumption and blood cholesterol levels not only call palm oil into question but also suggest potential benefits.
A recently conducted 2021 review spotlighted the lesser impact that palmitic acid from palm oil and other vegetable sources has on blood cholesterol levels and LDL, or "bad" cholesterol, compared to palmitic acid sources from animals.
This review shed light on another positive aspect of palm oil: the chemical compound tocotrienols, found in palm oil, is known to lower blood cholesterol levels by 7% to 38%.
An earlier 2021 review also failed to identify an association between palm oil intake and cardiovascular disease (CVD). Notwithstanding, the reviewers acknowledged the difficulties in quantifying the connection between the two variables and encouraged more exploration in this area.
Health Benefits of Palm Oil
There are two main types of palm oil: red palm oil and refined, bleached, deodorized (RBD) palm oil, sometimes referred to as white palm oil.
According to a 2021 review, red palm oil contains a greater concentration of antioxidants and essential nutrients like:
- Beta carotenes, which help the body produce vitamin A
- Vitamin E in the form of tocopherols and tocotrienols
- Plant sterols, vital for lowering cholesterol
- Phospholipids, essential for cell structure and function
- Squalene, which contributes to skin health
Unfortunately, the refinement process for creating RBD palm oil depletes nutrients such as carotenoids, vitamin E, and sterols, resulting in reduced health benefits.
Nutritional Information of Palm Oil
One tablespoon of palm oil delivers:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, with 6.7g of saturated fat
- 5.03g of monounsaturated fat
- 1.26g of polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
Environmental Considerations
Although palm oil is an economically efficient, high-yield crop, the palm oil industry is causing severe environmental problems. Destruction of habitats for endangered species and significant contributions to climate change worldwide are among these issues.
To make ethical choices when purchasing palm oil and palm oil products, the World Wildlife Federation (WWF) recommends:
- Checking for products that carry a Roundtable on Sustainable Palm Oil (RSPO) certification
- Choosing items with a commitment to sustainable, deforestation-free palm oil sourcing
When in doubt, consult with a health professional to ensure palm oil consumption aligns with your specific health needs and any medications or supplements you're taking.
In the end, weighing the pros and cons is essential when deciding whether palm oil is right for you and our planet.
- The 2020 review suggests that consuming palm oil within a balanced diet doesn't present any known health risks.
- Although palm oil contains a high amount of saturated fat, a 2021 review found that it has a lesser impact on blood cholesterol levels compared to palmitic acid sources from animals.
- The chemical compound tocotrienols, found in palm oil, is known to lower blood cholesterol levels by 7% to 38%.
- A 2021 review failed to identify an association between palm oil intake and cardiovascular disease (CVD).
- Red palm oil contains a greater concentration of antioxidants and essential nutrients like beta carotenes, vitamin E, plant sterols, phospholipids, and squalene.
- The refinement process for creating RBD palm oil depletes nutrients such as carotenoids, vitamin E, and sterols, resulting in reduced health benefits.
- When considering palm oil consumption, it's crucial to consider the environmental impact, such as habitat destruction for endangered species and contributions to climate change, and make ethical choices by choosing products with Roundtable on Sustainable Palm Oil (RSPO) certification or a commitment to sustainable, deforestation-free palm oil sourcing.
