Is palm oil harmful or beneficial to one's health? An examination of its potential pros and cons.
Palm oil, derived from the fruit of the oil palm tree, has been a subject of debate due to its high fat content and potential impact on cardiovascular health. Concerns about cholesterol levels and the risk of cardiovascular disease (CVD) associated with palm oil consumption have persisted, but scientific evidence supporting such claims remains minimal.
Two primary types of palm oil are red and white. White palm oil, following a process of refinement, bleaching, and deodorization, contains fewer micronutrients like beta carotenes and vitamin E. As a result, red palm oil is generally considered the healthier option.
A 2020 review indicates that consuming palm oil in moderation and as part of a balanced diet does not present known health risks. People may worry about the saturated fat content in palm oil and its potential adverse effects on health. However, a 13.6-gram tablespoon of palm oil contains 13.6 grams of fat, including 6.7 grams of saturated fat.
Studies have shown that the consumption of palm oil may have benefits for blood cholesterol levels. For instance, a 2021 review found that palmitic acid derived from palm oil and other vegetable sources has less of an impact on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") compared to animal sources. The same review also suggested that a chemical compound in palm oil called tocotrienols may reduce blood cholesterol levels by 7% to 38%.
An earlier review in 2021 found no evidence to support an association between palm oil consumption and CVD. However, the reviewers emphasized uncertainties in quantifying the true association between palm oil and CVD, calling for further research in this area.
Some researchers argue that red palm oil, rich in antioxidants like carotenoids, tocopherols, tocotrienols, and plant sterols, offers potential health benefits. Meanwhile, white or refined, bleached, deodorized (RBD) palm oil undergoes processing with lower levels of these micronutrients.
According to the nutrition information of one 13.6g tablespoon of palm oil, it contains 120 calories, 503 kilojoules of energy, 13.6 grams of fat (6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, and 1.26 grams of polyunsaturated fat), 2.16 milligrams of vitamin E, and 1.09 micrograms of vitamin K.
Environmental concerns about the palm oil industry include large-scale deforestation, habitat destruction for critically endangered species, and contributions to climate change worldwide. To help minimize these impacts, consider purchasing palm oil and palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification. The RSPO certification ensures that growers and manufacturers adhere to sustainability practices, as well as policies aimed at eliminating deforestation and human rights abuses from the supply chain.
Frequently asked questions concerning palm oil may include queries regarding its origin and differences between palm oil and palm kernel oil. Palm oil is not a seed oil but is instead derived from the fruit of the oil palm tree. It should not be confused with palm kernel oil, which comes from the kernel or "stone" inside the fruit.
Efforts to better understand the health effects of red and white palm oil continue, with further research exploring both potential benefits and potential risks associated with their consumption. While concerns persist about the saturated fat content in palm oil, the current scientific evidence does not conclusively link it to increased risk of CVD when consumed in moderation as part of a balanced diet. Consumers who decide to include palm oil in their diets should consider the environmental impact of their choices and seek out RSPO-certified products. As always, consulting with a healthcare professional is advisable to ensure that palm oil consumption does not interfere with other medications or supplements.
- Despite concerns about its impact on cardiovascular health, a 2020 review suggests that consuming palm oil in moderation, as part of a balanced diet, does not present known health risks.
- Red palm oil, rich in antioxidants, is generally considered the healthier option due to its higher content of micronutrients like beta carotenes and vitamin E compared to white palm oil.
- Studies suggest that the consumption of palm oil may have benefits for blood cholesterol levels, with palmitic acid from palm oil and other vegetable sources having less impact on blood cholesterol levels than from animal sources.
- No evidence supports an association between palm oil consumption and cardiovascular disease (CVD), but further research is needed to quantify the true association between palm oil and CVD.
- Red palm oil offers potential health benefits due to its higher levels of antioxidants like carotenoids, tocopherols, tocotrienols, and plant sterols, while white or refined, bleached, deodorized (RBD) palm oil has lower levels of these micronutrients.
- Environmental concerns associated with the palm oil industry include large-scale deforestation, habitat destruction for critically endangered species, and contributions to climate change worldwide.
- To help minimize these environmental impacts, consumers can purchase palm oil and palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification, ensuring adherence to sustainability practices and policies aimed at eliminating deforestation and human rights abuses from the supply chain.
- Consumers who decide to include palm oil in their diets should consider the environmental impact of their choices, seek out RSPO-certified products, and consult with a healthcare professional to ensure palm oil consumption does not interfere with other medications or supplements, especially for those with medical conditions or chronic diseases like chronic kidney disease or cancer.
