Is palm oil harmful to health or does it offer nutritional advantages?
Taking a Gander at Palm Oil: Health, Benefits, and Environmental Impact
Palm oil, derived from the fruit of the oil palm tree, has long been a controversial topic, raising questions about its impact on our health and the environment. Here's a glimpse into whether palm oil is a villain or a hidden hero.
Is Palm Oil a Health-Wrecker?
Evidence from a 2020 review suggests that consuming palm oil in moderation with a balanced diet doesn't present any known health risks [1]. While palm oil is loaded with fats, it's essential to remember that 13.6 grams (g) of palm oil comprises 13.6g of fat, with 6.7g of it being saturated fat.
Despite the saturated fat content’s potential to raise cholesterol levels and promote heart disease, research indicates that palm oil may have some benefits. A 2021 review found that palm oil, particularly the saturated fat palmitic acid, had less impact on blood cholesterol levels and low-density lipoprotein (LDL or "bad cholesterol") compared to palmitic acid from animal sources [2]. Additionally, the chemical compound tocotrienols present in palm oil was observed to lower blood cholesterol levels by 7% to 38% [2].
Any Health Perks to Palm Oil?
The 2021 review [1] highlights two main types of palm oil: red palm oil and refined, bleached, deodorized (RBD) palm oil, also known as white palm oil. Research indicates that red palm oil contains higher concentrations of antioxidants and micronutrients, including:
- Carotenoids, used by the body to synthesize vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which help lower cholesterol levels
- Phospholipids, vital for cell structure and function
- Squalene, beneficial for skin health
Unfortunately, the refinement process results in reduced levels of carotenoids, vitamin E, and sterols in RBD palm oil, making it less nutritious than red palm oil.
Nutritional Profiles of Palm Oil
As per the nutritional information provided by the FDA, a 13.6g tablespoon of palm oil contains:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, comprising:
- 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 Consequences and Considerations
Undeniably, palm oil has proven to be an efficient and high-yield crop, offering stable income for growers and smallholders [3]. However, the palm oil industry's rapid expansion has led to deforestation, habitat destruction, and increased greenhouse gas emissions globally.
To make conscious decisions as consumers, it's advisable to opt for palm oil and palm oil products certified by the Roundtable on Sustainable Palm Oil (RSPO). This certification verifies that manufacturers have adhered to specific sustainability practices [3].
- https://www.mdpi.com/1420-3049/22/11/3601
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7820680/
- https://www.worldwildlife.org/industries/palm-oil-production
Bonus Insights:
Consuming red palm oil has been associated with several potential health benefits, particularly in comparison to white palm oil. Here are some highlights of the advantages:
Health Benefits of Red Palm Oil
- Cholesterol Reduction: Red palm oil contains high levels of cholesterol-lowering plant sterols and tocotrienols, which may reduce blood cholesterol levels by up to 38%. This makes it a potentially beneficial choice for those looking to manage cholesterol levels.
- Antioxidants and Micronutrients: Red palm oil is rich in antioxidants like carotenoids, tocopherols, and tocotrienols (types of vitamin E), as well as phospholipids and squalene. These compounds are linked to reduced inflammation and improved skin health.
- Environmental Considerations: While red palm oil may offer health benefits, it's essential to consider the environmental impact of palm oil production, which can contribute to deforestation and habitat loss.
Comparison with White Palm Oil
- Nutrient Content: White palm oil, also known as refined, bleached, deodorized (RBD) palm oil, has lower levels of beneficial compounds like carotenoids, vitamin E, and plant sterols due to the refinement process.
- Health Benefits: RBD palm oil does not contain the same level of antioxidants and micronutrients as red palm oil, which are important for health benefits like cholesterol reduction and antioxidant activity.
Overall, red palm oil offers more health benefits compared to white palm oil due to its higher content of antioxidants and cholesterol-lowering compounds. However, moderation and awareness of environmental impacts are recommended.
- A balanced diet with moderate consumption of palm oil may not present significant health risks, according to a 2020 review.
- Despite the saturated fat content in palm oil potentially increasing cholesterol levels, research shows it may have less impact on blood cholesterol levels than saturated fat from animal sources.
- Tocotrienols, present in palm oil, have been observed to lower blood cholesterol levels by 7% to 38%.
- Red palm oil contains higher concentrations of antioxidants, vitamins, and nutrients compared to refined palm oil, due to the refinement process.
- Carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene are some of the beneficial compounds found in red palm oil.
- Consumption of red palm oil may offer potential health benefits such as cholesterol reduction, reduced inflammation, and improved skin health.
- Environmental considerations are important when choosing palm oil products, as the industry's rapid expansion can lead to deforestation, habitat destruction, and increased greenhouse gas emissions.
- Certification by the Roundtable on Sustainable Palm Oil (RSPO) verifies that manufacturers have adhered to specific sustainability practices. Furthermore, knowledge about the health benefits and potential risks of palm oil should guide consumers in making informed decisions about their diet and health-and-wellness choices.
