Is palm oil harmful to health and does it offer any nutritional advantages?
Palm oil, obtained from the fruit of the oil palm tree, is a common ingredient in many foods due to its high fat content. Despite concerns about its potential harmful effects on health and cholesterol levels, the evidence supporting such claims is limited.
There are two primary types of palm oil: red and white. White palm oil undergoes refining, bleaching, and deodorization, which decreases its micronutrient content, leaving red palm oil as the healthier option. This article aims to clarify whether palm oil is detrimental to health, uncover potential health benefits, and present nutritional information about it. Additionally, we will discuss environmental considerations when purchasing palm oil products.
Is palm oil harmful to health?
According to a 2020 review, incorporating palm oil into a moderated and balanced diet does not pose known health risks. Some individuals may be alarmed by palm oil's saturated fat content, which consists of 6.7 grams per 13.6-gram tablespoon. However, current research suggests that palm oil's impact on blood cholesterol levels may actually have some benefits.
A 2021 review investigated the impact of palmitic acid, a saturated fatty acid found in palm oil, on cholesterol levels. The study found that palmitic acid from both vegetable and animal sources impacted blood cholesterol levels and LDL cholesterol less than palmitic acid from animal sources. Additionally, the review reported that a chemical compound in palm oil named tocotrienols reduced blood cholesterol levels by as much as 38%.
An earlier 2015 review did not find evidence linking palm oil consumption to cardiovascular disease (CVD). However, the study's authors noted limitations in quantifying the true association between palm oil consumption and CVD, necessitating further investigation.
Health benefits of palm oil?
Both red palm oil and white, or refined, bleached, deodorized (RBD) palm oil contain various nutrients. Red palm oil provides higher concentrations of beneficial micronutrients, such as:
- Carotenoids, which help synthesize vitamin A
- Tocopherols and tocotrienols, types of vitamin E
- Plant sterols, which aid in lowering cholesterol
- Phospholipids, crucial for cell structure and function
- Squalene, beneficial for the skin
The refinement process involved in creating RBD palm oil results in lower levels of these health-promoting compounds.
Nutritional information on palm oil
One 13.6g tablespoon of palm oil contains the following nutrients:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6g of fat, with:
- 6.7g saturated fat
- 5.03g monounsaturated fat
- 1.26g polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
Environmental impact and considerations
The palm oil industry is associated with deforestation, habitat destruction for endangered species, and global climate change. The World Wildlife Federation (WWF) encourages consumers to make responsible choices regarding palm oil and products containing it.
To ensure environmental sustainability, the WWF suggests looking for palm oil and palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This global certification signifies that growers and manufacturers adhere to robust policies to eliminate deforestation, human rights abuses, and promote transparency in sourcing and the use of palm oil.
Frequently asked questions
Palm oil is not a seed oil. It derives from the fruit of the oil palm tree, distinguishing it from palm kernel oil, obtained from the kernel or stone inside the fruit.
Summary
Palm oil's impact on health, particularly cholesterol levels and cardiovascular disease risk, is complex. The majority of research indicates that consuming palm oil in moderation and as part of a well-balanced diet does not present significant health risks. The antioxidant properties of palm oil and the potential benefits it offers in replacing trans fats suggest it can be a part of a healthy diet.
When deciding to consume palm oil, it is important to consider its environmental impact and use products containing RSPO-certified palm oil. As always, consulting a doctor is essential to determine if palm oil consumption might interfere with other medications or supplements.
- Despite concerns, a 2020 review suggests that palm oil can be incorporated into a balanced and moderate diet without known health risks.
- A 2021 review discovered that palmitic acid from palm oil, compared to palmitic acid from animal sources, had a lesser impact on blood cholesterol levels.
- In 2015, a review found no evidence linking palm oil consumption to cardiovascular disease, but the authors noted the need for further investigation due to quantification limitations.
- Red palm oil contains more health-promoting nutrients such as carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene than refined palm oil.
- One tablespoon of palm oil contains 120 calories, 503 kilojoules, 13.6g of fat, 2.16mg vitamin E, and 1.09 micrograms vitamin K.
- The palm oil industry has been linked to deforestation, habitat destruction for endangered species, and global climate change, making it crucial to choose products with the Roundtable on Sustainable Palm Oil (RSPO) certification.
- Consumers should be aware that palm oil is not a seed oil, but rather it is derived from the fruit of the oil palm tree.
