Is palm oil detrimental to one's health, and does it offer any nutritional advantages?
Is palm oil really harmful to your health? This breakdown examines the good, the bad, and the environmental implications of this tropical oil.
Hazardous or Harmless?
A 2020 review suggests that consuming palm oil in moderation and as part of a balanced diet offers no demonstrated health risks. Concerns about its high saturated fat content, with a 13.6g tablespoon containing 6.7g of saturated fat, may seem valid. Yet, the research indicates that palm oil may have some advantages when it comes to blood cholesterol levels.
In a 2021 review, the authors explored palmitic acid's effect on cholesterol levels. Palmitic acid, a saturated fatty acid, has diverse sources, including palm oil. The review revealed that palmitic acid from both vegetable and animal sources impact blood cholesterol levels differently. Specifically, palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol and low-density lipoprotein (LDL), or "bad cholesterol," compared to its animal source counterpart.
What's more, the review found that a chemical compound in palm oil called tocotrienols actually lowers blood cholesterol levels by 7% to 38%. Before reaching any conclusions about palm oil's impact on heart health, further research is needed. An earlier review also found no evidence connecting palm oil consumption to cardiovascular disease (CVD), yet acknowledged difficulties in quantifying the true association between the two variables.
Health Benefits
The 2021 review highlights two main categories of palm oil: red palm oil and refined, bleached, deodorized (RBD) or "white" palm oil. Red palm oil contains a higher concentration of antioxidants and beneficial micronutrients, such as:
- Carotenoids, which the body uses to synthesize vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which can help reduce cholesterol levels
- Phospholipids, vital for cell structure and function
- Squalene, beneficial for skin health
The refinement process in creating RBD palm oil results in lower levels of beneficial compounds. Therefore, RBD palm oil offers fewer health advantages.
Nutrition Facts
One 13.6g tablespoon of palm oil contains the following nutrients and micronutrients:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, of which:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
The Environmental Predicament
The palm oil industry is notorious for causing large-scale deforestation, destroying habitats of critically endangered species, and contributing to global climate change. The World Wildlife Federation (WWF) encourages ethical palm oil choices. Look for palm oil and products featuring the Roundtable on Sustainable Palm Oil (RSPO) certification. This global certification indicates that growers and manufacturers have adhered to sustainability practices, including robust policies to remove deforestation and human rights abuses from their supply chain, transparency in the sourcing and use of palm oil, and the commitment to using certified palm oil in their operations worldwide.
FAQs
Q: Is palm oil a seed oil?A: No, palm oil is not a seed oil. It comes from the fruit of the oil palm tree. Palm oil is not the same as palm kernel oil, which derives from the kernel or "stone" inside the fruit.
The Bottom Line
Palm oil derives from the fruit of the oil palm tree. While both types of palm oil contain saturated fat, red palm oil offers more micronutrients, making it a healthier option. However, the overall dietary pattern, including the balance of fats, is crucial to maintaining cardiovascular health. When adding palm oil to your diet, consider the environmental impact of your decision, and look for the RSPO certification to support sustainable practices. Additionally, Always consult a healthcare professional to ensure safe consumption, especially when taking medications or supplements.
- Despite concerns, a 2020 review suggested that consuming palm oil in moderation as part of a balanced diet offers no demonstrated health risks.
- Palm oil may have some advantages when it comes to blood cholesterol levels, as a 2021 review revealed that it has less impact on blood cholesterol and low-density lipoprotein (LDL) compared to its animal source counterpart.
- Red palm oil contains a higher concentration of antioxidants and beneficial micronutrients such as carotenoids, tocotrienols, vitamin E, vitamin K, plant sterols, phospholipids, and squalene.
- Refined, bleached, deodorized (RBD) or "white" palm oil offers fewer health advantages due to lower levels of beneficial compounds resulting from the refinement process.
- The palm oil industry is notorious for causing large-scale deforestation, destroying habitats of critically endangered species, and contributing to global climate change.
- The World Wildlife Federation (WWF) encourages ethical palm oil choices, recommending the Roundtable on Sustainable Palm Oil (RSPO) certification to support sustainability practices in the industry.
- When adding palm oil to your diet, consider the environmental impact of your decision, and always consult a healthcare professional to ensure safe consumption, especially when taking medications or supplements.
