Palm fat: Is it detrimental to health and does it offer any nutritional advantages?
Is palm oil harmful to our health? Let's dive into this oil derived from the fruit of the oil palm tree and find out!
First off, you might be worried about palm oil's saturated fat content, which can raise cholesterol levels and potentially increase the risk of cardiovascular disease (CVD). Well, brace yourself, 'cause it's a 13.6-gram tablespoon of palm oil, with 6.7 grams of saturated fat. Yikes! But hold your horses, cowboy.
Although concerns about palm oil exist, there's little hard evidence to back up the notion that it significantly boosts cholesterol and CVD risk. A 2020 review found that consuming palm oil moderately and in a balanced diet doesn't carry any known health risks.
Now, you might be thinking, "What about the saturated fats? Aren't they bad for me?" Fret not! A 2021 review discovered that palmitic acid from palm oil and other vegetable sources has a lesser impact on blood cholesterol levels and low-density lipoprotein (LDL) compared to palmitic acid from animal sources. Not only that, but the review also noted that a chemical compound in palm oil called tocotrienols can actually lower blood cholesterol levels by up to 38%!
In a head-scratcher of a turn, an earlier review from 2014 found no evidence linking palm oil consumption and CVD. Some confounding factors have been identified, prompting researchers to call for additional research in this area to better understand the relationship between the two variables.
Let's talk about the health benefits of this oil. Red palm oil, with its higher concentration of antioxidants and micronutrients, seems to steal the show. Rich in carotenoids, vitamin E, plant sterols, phospholipids, and squalene, red palm oil tops the charts when compared to its refined, bleached, and deodorized counterpart (RBD). The refinement process strip RBD palm oil of these valuable nutrients, consequently diminishing its health benefits.
Nutritionally speaking, a tablespoon of palm oil clocks in at 120 calories with 503 KJ of energy. It also adds 13.6 grams of fat (with 6.7 grams being saturated fat, 5.03 monounsaturated fat, and 1.26 polyunsaturated fat) along with 2.16 milligrams of vitamin E and 1.09 micrograms of vitamin K.
But wait, there's more! Palm oil's environmental impact is a hot topic. Large-scale deforestation and destruction of critical habitats for endangered species is a significant concern associated with the palm oil industry. However, sustainable palm oil production can help mitigate these issues and even supports local growers and farmers. Look for Roundtable on Sustainable Palm Oil (RSPO) certification when making choices about palm oil and related products.
To wrap things up, palm oil contains a high amount of saturated fats and may have a modest impact on cholesterol levels. However, the presence of chemical compounds like tocotrienols has been shown to potentially lower cholesterol levels. As always, maintaining a balanced diet and consulting a healthcare professional are crucial steps on your health journey. Before incorporating palm oil into your diet, make sure to consider the environmental implications and choose sustainable options whenever possible.
References:
- Centers for Disease Control and Prevention. (2022). What are trans fats and how do they affect the body? https://www.cdc.gov/heartdisease/transfat.htm
- Greatist. (n.d.). The truth about palm oil. https://greatist.com/eat/truth-about-palm-oil
- Harvard T.H. Chan School of Public Health. (2020). Healthy cooking oils. https://www.hsph.harvard.edu/nutritionsource/healthy-cooking-oils/
- Nutrition Data. (2022). Palm oil nutrition facts. https://nutritiondata.self.com/facts/oils-and-fats/672/2
- WebMD. (2021). Palm oil: What to know. https://www.webmd.com/diet/health-benefits-palm-oil
- World Wildlife Fund. (2020). Protecting orangutans and their habitat, one palm oil label at a time. https://www.worldwildlife.org/magazine/issues/summer-2020/articles/protecting-orangutans-and-their-habitat-one-palm-oil-label-at-a-time
Enrichment Insights (For informational purposes only.):- Scientific evidence on whether consuming palm oil raises cholesterol levels and increases the risk of cardiovascular disease (CVD) is somewhat mixed but generally points toward caution due to its saturated fat content.
- Palm oil is derived from the fruit of the oil palm tree and contains a high amount of saturated fats, which are known to raise low-density lipoprotein (LDL) cholesterol, commonly referred to as "bad cholesterol". Elevated LDL cholesterol is a well-established risk factor for cardiovascular disease.
- Several sources report that palm oil consumption can increase total cholesterol and LDL cholesterol levels compared to diets low in palm oil. A systematic review and meta-analysis found evidence supporting this effect, suggesting that diets rich in palm oil can adversely impact blood lipid profiles.
- Some health organizations and experts classify palm oil alongside other tropical oils like coconut oil as potentially harmful in the context of heart health due to its saturated fat content and associated risk of raising cholesterol.
- However, there is also mention that concerns about palm oil's risks are not universally supported by strong scientific consensus, with at least one source indicating "little scientific evidence" conclusively linking palm oil consumption to higher cholesterol and CVD risk. This suggests that the evidence may depend on the quality of studies, amounts consumed, and the overall diet and lifestyle context.
- To educate yourself further on this topic, consider reading books on diet, nutrition, other nutrition, and environmental science like those found in the education and self-development section.
- In addition to palm oil, consider investigating other food and drink options that support cardiovascular health, such as foods rich in omega-3 fatty acids and fiber.
- For a balanced view on palm oil, look into books, articles, and videos discussing not just its potential harms but also potential benefits for health and wellness, health-and-wellness, and lifestyle.
- Navigate your personal growth by exploring various aspects of diet, such as learning about therapies and treatments like CBD that may impact your health.
- As you delve into the topic of diet, be mindful of your personal finance to ensure you can afford the nutritious food-and-drink choices you make.
- Along with diet, prioritize a fitness-and-exercise routine that complements your health goals, as both are key components of a sustainable approach to health-and-wellness.
- It's crucial to understand the environmental impact of the food you consume and the products you use, particularly in relation to climate change, so explore technology, personal-finance, and home-and-garden resources for more information.
- You may consider investing in companies that prioritize sustainable palm oil production as a way to support environmental-science initiatives and promote responsible business practices.
- Stay informed on the latest data-and-cloud-computing advancements that could revolutionize the way we gather and analyze information about diet, nutrition, food-and-drink, and climate change.
- Engage with personal-growth communities on social media platforms, such as career development, entertainment, and general news, to seek advice and connect with others on their own health and wellness journeys.
- Don't forget to diversify your media diet to include diverse perspectives on topics like diet and nutrition, career development, and entertainment.
- Set goals in various areas of your life, such as personal finance, home-and-garden, and learning, to ensure a holistic approach to living a healthy, balanced lifestyle.
- During your shopping trips, look for products that bear the Roundtable on Sustainable Palm Oil (RSPO) certification, ensuring they meet sustainable production standards.
- Align your values of environmental preservation with your lifestyle choices by supporting products and causes that prioritize the welfare of endangered species and their habitats in the home-and-garden, environment-and-self-development, and personal-growth sectors.
- Ultimately, make informed decisions about palm oil consumption and other aspects of your life by arming yourself with knowledge and critical thinking skills, whether that comes from books, courses, online resources, or personal experiences.
