Palm oil: Is it Detrimental to Health and Does It Offer Nutritional Advantages?
The oil derived from the fruit of the oil palm tree, known as palm oil, has raised concerns regarding its potential impact on cardiovascular health due to its high fat content. Despite these concerns, recent research suggests that consuming palm oil in moderation as part of a balanced diet does not pose known health risks.
Palm oil comes in two main varieties: red and white. White palm oil has undergone a refining, bleaching, and deodorization process, resulting in fewer micronutrients such as beta carotenes and vitamin E compared to red palm oil. As a result, researchers generally consider red palm oil to be the healthier option.
A 2020 review noted that moderate consumption of palm oil does not present any known health risks when included as part of a balanced diet. People may worry that the high saturated fat content in palm oil might have adverse health effects. A 13.6-gram (g) tablespoon of palm oil contains 13.6 grams of fat, with 6.7 grams being saturated fat.
Interestingly, research surrounding the consumption of palm oil and its effects on blood cholesterol levels suggests that palm oil may have some benefits. A 2021 review investigated the effect of palmitic acid on cholesterol levels. Palmitic acid is a saturated fatty acid found in both vegetable and animal sources. The review concluded that palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") than palmitic acid from animal sources. The review also highlighted that a chemical compound in palm oil called tocotrienols lowered blood cholesterol levels by up to 38%.
An earlier review found no evidence to support an association between palm oil consumption and cardiovascular disease (CVD). However, the reviewers noted difficulties in quantifying the true association between the two variables and called for further research in this area.
While it appears that the high saturated fat content in palm oil may initially raise concerns, recent research has suggested several potential health benefits. Red palm oil, in particular, contains a higher concentration of antioxidants, including carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene. These nutrients contribute to various health benefits, such as supporting skin health, lowering cholesterol levels, and providing essential nutrients like vitamin E.
In terms of palm oil nutrition, a 13.6g tablespoon contains 120 calories, 503 kilojoules of energy, 13.6g of fat, 6.7g of saturated fat, 5.03g of monounsaturated fat, 1.26g of polyunsaturated fat, 2.16 milligrams (mg) of vitamin E, and 1.09 micrograms (μg) of vitamin K.
Environmental concerns associated with palm oil production are also worth considering. The palm oil industry has been linked to large-scale deforestation, habitat destruction for critically endangered species, and climate change. To promote sustainable palm oil production, organizations like the World Wildlife Federation (WWF) encourage individuals to look for products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification represents that growers and manufacturers have adhered to sustainable practices, such as robust policies to remove deforestation and human rights abuses from the supply chain, transparency in sourcing, and the use of certified palm oil.
In conclusion, recent scientific evidence suggests that consuming palm oil in moderation and as part of a balanced diet does not significantly raise the risk of cardiovascular disease. While palm oil is high in saturated fat, research indicates that it may have some health benefits, particularly red palm oil due to its higher concentration of nutrients. Individuals interested in adding palm oil to their diet should consider the environmental impact of their decision, especially by choosing RSPO-certified products. As always, it is essential to consult a healthcare professional to ensure that palm oil consumption aligns with personal health goals and does not conflict with other medications or supplements.
- Red palm oil, with a higher concentration of nutrients like antioxidants, is generally considered the healthier option compared to white palm oil due to its retention of micronutrients such as beta carotenes and vitamin E.
- A 2021 review investigating the effect of palmitic acid on cholesterol levels concluded that palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") than palmitic acid from animal sources.
- Consuming palm oil in moderation as part of a balanced diet does not present any known health risks, according to a 2020 review, which addressed concerns about its potential impact on cardiovascular health.
- Recent research has suggested that red palm oil may have potential health benefits, such as supporting skin health, lowering cholesterol levels, and providing essential nutrients like vitamin E.
- The chemical compound tocotrienols in palm oil may lower blood cholesterol levels by up to 38%, as highlighted in a 2021 review.
- Environmental concerns, including large-scale deforestation, habitat destruction for critically endangered species, and climate change, are associated with the palm oil industry. Organizations like the World Wildlife Federation (WWF) encourage individuals to look for products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification, which represents responsible practices in palm oil production.
