Exploring Palm Oil: Unveiling Potential Health Risks and Potential Advantages for Consumption
Let's Talk Palm Oil:
Palm oil is no stranger, hailing from the fruit of the oil palm tree. It's got a high fat content that's caused quite a stir, with concerns swirling around whether it boosts cholesterol and elevates cardiovascular disease (CVD) risk. But here's the deal—the science isn't black and white on this one.
There are two key varieties of palm oil: crimson and pure white. The white version has been refined, bleached, and deodorized, leaving it devoid of some essential nutrients like beta-carotenes and vitamin E. As a result, the health-conscious might prefer the red variant, which is brimming with antioxidants and essential vitamins.
So, is palm oil the enemy of health, or does it have some hidden benefits? Let's dive in to find out.
Palm's Health Status: Friend or Foe?
A 2020 study asserts that, when consumed in moderation as part of a well-rounded diet, palm oil doesn't seem to present any known health hazards.
Some folks worry that palm oil's saturated fat content could cause harm. A typical tablespoon (13.6g) of palm oil packs 6.7g of saturated fat. These fats can impact cholesterol levels, which, in turn, might boost heart disease risk.
Interestingly, research suggests that palm oil might not be all bad news when it comes to cholesterol levels.
A 2021 review explored the influence of palmitic acid on cholesterol levels. Palmitic acid is a saturated fatty acid that's prevalent in both vegetable and animal sources. The review concluded that palmitic acid from palm oil—alongside vegetable sources—has a less potent effect on blood cholesterol and LDL (bad cholesterol) compared to palmitic acid from animal sources.
The review also reported that a chemical compound in palm oil known as tocotrienols can lower blood cholesterol levels, with reductions ranging from 7% to 38%.
Earlier studies have also gone easy on palm oil, turning up no firm evidence linking its consumption to CVD. However, these studies acknowledged difficulties in precisely quantifying the true link between the two.
Palm's Hidden Perks
Palm oil comes in two main flavors: red palm oil and RBD (refined, bleached, deodorized) palm oil. Some refer to the latter as "white" palm oil.
According to a 2021 review, red palm oil boasts a higher concentration of antioxidants and micronutrients, such as:
- Carotenoids, which aid in vitamin A production
- Vitamin E types like tocopherols and tocotrienols
- Plant sterols, which can batten down the hatches against cholesterol overload
- Phospholipids, integral to cell structure and function
- Squalene, a star for skin health
The refinement process for RBD palm oil depletes it of these beneficial nutrients, so RBD palm oil offers fewer health advantages than red palm oil.
Nutritional Breakdown of Palm Oil
Per a U.S. Department of Agriculture (USDA) serving (13.6g tablespoon), palm oil contains:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, including:
- 6.7g of saturated fat
- 5.03g of monounsaturated fat
- 1.26g of polyunsaturated fat
- 2.16 milligrams (mg) of vitamin E
- 1.09 micrograms (μg) of vitamin K
Environmental Concerns and Considerations
The palm oil industry has earned a reputation for causing large-scale deforestation, threatening habitats of endangered species globally, and contributing to climate change. The World Wildlife Fund (WWF) encourages folks to make ethical decisions when selecting palm oil and products containing palm oil.
The WWF suggests opting for palm oil and palm oil products that carry the Roundtable on Sustainable Palm Oil (RSPO) certification. This global accreditation ensures that growers and manufacturers adhere to sustainability practices like:
- banning deforestation and human rights abuses from the supply chain
- transparency in the sourcing and utilization of palm oil
- procuring and utilizing RSPO-certified palm oil across all operations, globally
FAQs
Is palm oil a seed oil?No, palm oil derives from the fruit of the oil palm tree. It's distinct from palm kernel oil, sourced from the kernel inside the fruit.
The Lowdown
Palm oil hails from the fruit of the oil palm tree, with red and white varieties on the market. Red palm oil boasts more micronutrients, but both types are loaded with saturated fat.
While there are concerns about palm oil's impact on cholesterol levels and CVD risk, current evidence doesn't overwhelmingly support these fears. Some research has even shown that consuming red palm oil might lower cholesterol due to its beneficial compounds.
Those who decide to bring palm oil into their diet should consider the environmental impact of their choice. People should look for the RSPO certification on palm oil products, which indicates commitment to robust environmental and human rights policies.
And remember—always check with a doctor to ensure that palm oil can be safely consumed without interfering with other medications or supplements you might be taking.
- The 2020 study suggests that moderate consumption of palm oil, as part of a well-rounded diet, does not present any known health hazards.
- Some research indicates that palmitic acid from palm oil might not have as potent an effect on blood cholesterol and LDL (bad cholesterol) compared to palmitic acid from animal sources.
- Tocotrienols, a chemical compound in palm oil, can lower blood cholesterol levels, with reductions ranging from 7% to 38%.
- According to a 2021 review, red palm oil contains a higher concentration of antioxidants and micronutrients compared to RBD (refined, bleached, deodorized) palm oil.
- The WWF encourages individuals to make ethical decisions when selecting palm oil and products containing palm oil, suggesting the Roundtable on Sustainable Palm Oil (RSPO) certification to ensure sustainability practices like banning deforestation and human rights abuses.
- Besides contributing to health and wellness, diet, and fitness-and-exercise, research in environmental-science and climate-change has shown that palm oil industry practices can cause large-scale deforestation, threaten habitats of endangered species, and contribute to climate change.
- It's crucial to consider the environmental impact of palm oil consumption and look for the RSPO certification on palm oil products, while also consulting with a medical professional regarding potential interactions with medications or supplements. Additionally, therapies-and-treatments for chronic-diseases, such as cardiovascular-health, might include the use of CBD oil, which can be a part of a balanced, healthy diet.
