IsConsumption of Palm Oil Harmful or Beneficial for Health?
Palm oil, derived from the fruit of the oil palm tree, has generated concerns owing to its high fat content and potential impact on cholesterol levels and cardiovascular disease (CVD) risk. However, existing scientific evidence does not substantiate such concerns.
Two primary varieties of palm oil exist: red and white. The refinement, bleaching, and deodorization process for white palm oil significantly reduce its micronutrient content, such as beta carotenes and vitamin E. As a result, red palm oil, unrefined, is considered the healthier alternative.
The question remains: is palm oil detrimental to health, or does it offer any health advantages?
A 2020 review concluded that fresh consumption of palm oil, when balanced with other dietary components, does not present prominent health hazards. Contrary to popular belief, the saturated fat content in palm oil might potentially yield benefits rather than adverse health effects.
In a 2021 review, researchers investigated the influence of palmitic acid on cholesterol levels. Palmitic acid, a saturated fatty acid sourced from both vegetable and animal sources, was found to have a less pronounced effect on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to its counterpart from animal sources. Moreover, the review showed that the palm oil chemical compound tocotrienols reduced blood cholesterol levels by 7% to 38%.
A previous review in 2021 found no link between palm oil consumption and CVD. However, the researchers flagged difficulty in assessing the real association between the two variables and expressed the need for further research in this area.
As for potential health advantages, red palm oil, compared to refined, bleached, and deodorized (RBD) palm oil, contains a higher concentration of antioxidants, such as carotenoids, which the body uses to synthesize vitamin A; tocopherols and tocotrienols, types of vitamin E; plant sterols, which aid cholesterol reduction; phospholipids, essential for cell structure and function; and squalene, beneficial for skin health. The refinement process responsible for generating RBD palm oil results in reduced levels of these beneficial nutrients.
According to a single tablespoon (13.6g) of palm oil, it provides 120 calories, 503 kilojoules (KJ) of energy, 13.6g of fat, 6.7g of saturated fat, and 2.16mg of vitamin E, among other nutrients.
Environmental implications also merit consideration when choosing palm oil and related products. The palm oil industry has been linked to large-scale deforestation, habitat destruction for critically endangered species, and global climate change. The World Wildlife Federation (WWF) advises individuals to make responsible decisions and opt for palm oil and products with Roundtable on Sustainable Palm Oil (RSPO) certification. This globally recognized certification ensures growers and manufacturers adhere to robust environmental and human rights policies, exhibit transparency in supply chain management, and commit to using certified palm oil worldwide.
To address frequently asked questions, palm oil is not a seed oil; it comes from the fruit of the oil palm tree, distinct from palm kernel oil sourced from the kernel or nut inside the fruit.
In summary, palm oil can be part of a balanced diet as both red and white palm oil offer essential fatty acids and energy. While they contain saturated fat, when consumed in moderation and balanced with unsaturated fats, they do not pose significant risks to health. Consumers should focus on sustainable options, preferably RSPO-certified products, to minimize environmental impact. As always, consult your healthcare provider to ensure palm oil does not conflict with any medications or supplements you may be taking.
- The refinement, bleaching, and deodorization process for white palm oil significantly reduces its micronutrient content, such as beta carotenes and vitamin E, making red palm oil, unrefined, the healthier alternative.
- A 2020 review concluded that fresh consumption of palm oil, when balanced with other dietary components, does not present prominent health hazards, and its saturated fat content might potentially yield benefits.
- In a 2021 review, researchers found that the palm oil chemical compound tocotrienols reduced blood cholesterol levels by 7% to 38%, suggesting potential health benefits.
- A previous review in 2021 found no link between palm oil consumption and CVD, but researchers emphasized the need for further research in this area due to difficulties in assessing the real association between the two variables.
- Red palm oil, compared to refined, bleached, and deodorized (RBD) palm oil, contains a higher concentration of antioxidants, beneficial plant sterols, phospholipids, and squalene, which are essential for various health aspects.
- Palm oil can be part of a balanced diet as both red and white palm oil offer essential fatty acids and energy, but it's essential to consume them in moderation and balanced with unsaturated fats to minimize potential risks to health.
- Environmental implications of the palm oil industry, such as large-scale deforestation, habitat destruction for critically endangered species, and global climate change, necessitate responsible decisions when choosing palm oil and related products.
- To ensure sustainable options and environmental responsibility, individuals should opt for palm oil and products with Roundtable on Sustainable Palm Oil (RSPO) certification, which promotes robust environmental and human rights policies, transparency in supply chain management, and the use of certified palm oil worldwide.
