Exploring the Controversial Health Impact of Palm Oil: Weighing Unhealthy Aspects Against Potential Benefits
Let's dive into the truth about palm oil and its impact on our health
Palm oil, derived from the fruit of the oil palm tree, is a common ingredient in numerous food products, but its high fat content has sparked concerns about its potential negative effects on health. Here's what you need to know.
Is palm oil really bad for health?
Well, buckle up because the truth might surprise you! A 2020 review suggests that eating palm oil in moderation as part of a balanced diet doesn't pose any known health risks. Some folks, however, might worry about its saturated fat content, which, at 6.7 grams per 13.6-gram tablespoon, is cause for concern given that saturated fats contribute to increased cholesterol levels which, in turn, can elevate the risk of cardiovascular disease (CVD).
Interestingly enough, research seems to indicate that palm oil may offer some benefits when it comes to cholesterol levels. A 2021 review noted 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. Additionally, the chemical compound tocotrienols found in palm oil has been observed to lower blood cholesterol levels by up to 38%.
To add to the confusion, an earlier review found no evidence connecting palm oil consumption with CVD, though the reviewers expressed concern about the difficulties in accurately quantifying the true association between the two variables and called for further investigation.
Are there any health benefits to consuming palm oil?
When it comes to the types of palm oil, we got two main players: red palm oil and "refined, bleached, deodorized" (RBD) or "white" palm oil.
Red palm oil packs a punch when it comes to antioxidants and micronutrients like carotenoids, which are essential for vitamin A synthesis, tocopherols and tocotrienols (types of vitamin E), plant sterols that can help lower cholesterol levels, phospholipids for cell structure and function, and squalene, which is great for your skin. The refinement process involved in creating RBD palm oil knocks down the levels of carotenoids, vitamin E, and sterols, resulting in fewer health benefits.
Nutritional Information
In case you're curious, a 13.6g tablespoon of palm oil 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 of vitamin E, and 1.09 micrograms of vitamin K.
Environmental Considerations
The palm oil industry has been linked to massive deforestation, habitat destruction for critically endangered species, and global climate change. To make ethical choices when purchasing palm oil products, the World Wildlife Federation (WWF) advises consumers to look for those featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This global certification confirms that growers and manufacturers adhere to robust environmental and human rights policies.
Frequently Asked Questions
Before you get confused, let's clear things up: palm oil is not a seed oil! It derives from the fruit of the oil palm tree and is not the same as palm kernel oil, which comes from the kernel or "stone" within the fruit.
Final Thoughts
Palm oil, for better or for worse, is a high-fat content ingredient that should be consumed modestly and as part of a balanced diet to manage cholesterol levels effectively. When it comes to environmental considerations, it's crucial to opt for palm oil products with the RSPO certification to ensure sustainable practices are being followed. And, always remember, everything in moderation and don't forget to consult a healthcare professional before making any significant changes to your diet!
- Despite concerns about its high fat content, a 2020 review suggests that eating palm oil in moderation as part of a balanced diet doesn't pose any known health risks.
- Some people might worry about the saturated fat content of palm oil, but a 2021 review noted that palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol levels and LDL cholesterol compared to palmitic acid from animal sources.
- Research indicates that the chemical compound tocotrienols found in palm oil can lower blood cholesterol levels by up to 38%.
- consuming palm oil may offer some benefits, particularly red palm oil, which is rich in antioxidants, vitamins, and nutrients that can lower cholesterol levels and have positive effects on cardiovascular health.
- The palm oil industry is linked to environmental degradation, including deforestation, habitat destruction, and climate change, but opting for products certified by the Roundtable on Sustainable Palm Oil (RSPO) helps ensure sustainable practices are being followed.
- It's important to consume palm oil in moderation as part of a balanced diet and consult with a healthcare professional before making significant changes to your diet, especially if you have medical conditions like cardiovascular disease.
