Palm Oil: Assessment of Its Potential Harm and Potential Benefits to Health
Palmin' It Up: The Lowdown on Palm Oil
What's the Deal with Palm Oil?
Palm oil comes from the fruit of the oil palm tree. Steeped in concerns about its potential impact on health, we're diving deep to uncover the truth.
Is this tropical treasure a health menace or a hidden gem? Let's find out!
The Skinny on Palm Oil's Health Impact
A recent review promotes that, when consumed in moderation and as part of a well-rounded diet, palm oil poses no known health risks [1].
Some worries sleeper that its hefty saturated fat content may come with unwelcome side effects. A tablespoon of palm oil contains 13.6g of fat, 6.7g of which are saturated fats, known for raising cholesterol levels and increasing the risk of heart disease.
But here's a twist: research into the connection between palm oil consumption and blood cholesterol levels suggests that it may have some health perks.
In a 2021 review, researchers discovered that palmitic acid, a saturated fatty acid found in both vegetable and animal sources, has a less harmful effect on blood cholesterol and "bad" LDL cholesterol when derived from vegetable sources like palm oil, compared to its animal-based counterpart [2].
Additionally, chemical compounds like tocotrienols, found in palm oil, were found to help lower blood cholesterol levels by up to 38% [2].
So, it seems the story on palm oil is a bit more complex than previously thought!
Red Palm Oil: The Nutrient Powerhouse
Palm oil comes in two varieties: red and white. The white version undergoes refining, bleaching, and deodorization, resulting in lower levels of important nutrients like beta carotenes and vitamin E. The red variety, on the other hand, is packed with antioxidants, plant sterols, and other nutrients like phospholipids and squalene that benefit cell structure and skin health.
Palm Oil Nutrition Info
One tablespoon of palm oil supplies you with:
- 120 calories
- 503 kilojoules of energy
- 13.6g of fat
- 6.7g of saturated fat
- 5.03g of monounsaturated fat
- 1.26g of polyunsaturated fat
- 2.16mg of vitamin E
- 1.09ug of vitamin K
Pondering the Environmental Consequences
While palm oil offers a steady income for growers, its mass production leads to deforestation, habitat destruction for critically endangered species, and global climate change. To make ethical choices when purchasing palm oil and related products, look for those with Roundtable on Sustainable Palm Oil (RSPO) certification. Products with this label indicate adherence to strict environmental and human rights policies.
** FAQ **
Is palm oil a seed oil?
No, palm oil is not a seed oil. Palm oil comes from the fruit of the oil palm tree, while palm kernel oil derives from the kernel or "stone" inside the fruit.
Bottom Line
Palm oil's high saturated fat content has raised concerns about its impact on heart health. However, recent research suggests that moderate consumption of palm oil, especially red palm oil, may offer some health benefits beyond its potential drawbacks.
When adding palm oil to your diet, keep the environment in mind and opt for RSPO-certified products to ensure sustainable practices.
As always, consult a healthcare provider to understand how palm oil may interfere with your personal health situation and current medications or supplements.
- A well-rounded diet that includes palm oil, when consumed in moderation, has no known health risks, according to a recent review.
- Concerns about palm oil's potential health impact stem from its high saturated fat content.
- A tablespoon of palm oil contains 6.7g of saturated fats, which are known to raise cholesterol levels and increase the risk of heart disease.
- However, research suggests that palmitic acid, a saturated fatty acid found in both vegetable and animal sources, may have less harmful effects on blood cholesterol levels when derived from vegetable sources like palm oil.
- The chemical compounds found in palm oil, like tocotrienols, have been found to help lower blood cholesterol levels by up to 38%.
- Red palm oil is a nutrient powerhouse, containing antioxidants, plant sterols, phospholipids, squalene, and more, that benefit cell structure and skin health.
- White palm oil, on the other hand, undergoes refining, bleaching, and deodorization, leading to lower levels of important nutrients like beta carotenes and vitamin E.
- The environmental consequences of palm oil's mass production lead to deforestation, habitat destruction for critically endangered species, and global climate change.
- To make ethical choices when purchasing palm oil and related products, look for those with Roundtable on Sustainable Palm Oil (RSPO) certification.
- Palm oil is not a seed oil; it comes from the fruit of the oil palm tree, while palm kernel oil derives from the kernel or "stone" inside the fruit.
- Incorporating palm oil into your diet could offer some health benefits beyond its potential drawbacks, but it's essential to consult a healthcare provider to understand how it may interfere with your personal health situation, current medications or supplements.
- As consumers become more conscious of their choices, the business of palm oil production will likely be influenced by demands for sustainable and ethical practices.
- Education-and-self-development, personal-growth, and environmental-science play a crucial role in understanding the complexities of palm oil production and its impact on health, the environment, and other nutrition sources.
- A well-informed lifestyle, backed by data-and-cloud-computing, social-media, shopping, and technology can empower consumers to make conscientious decisions about their food-and-drink, home-and-garden, personal-finance, health-and-wellness, fitness-and-exercise, and overall lifestyle choices.
