Palm oil: Is it harmful to health and does it offer any nutritional benefits?
Palm Oil: The Real Deal
heshed light on the controversy surrounding palm oil. Here's the lowdown on whether this oil is a health hazard and whether it carries any health benefits. We'll also delve into some nutritional information and environmental considerations to help you make informed decisions.
Palm oil: Yay or Nay?
A 2020 review affirms that palm oil, when consumed in moderation and as part of a balanced diet, poses no known health risks. However, concerns about its high saturated fat content persist. One tablespoon of palm oil contains 13.6 grams of fat, 6.7 grams of which is saturated fat.
Despite these concerns, research suggests that palm oil may have some benefits. For instance, a 2021 review discovered that palmitic acid from palm oil and other vegetable sources had less impact on blood cholesterol levels and LDL ("bad") cholesterol than palmitic acid from animal sources. Moreover, a chemical compound in palm oil called tocotrienols has been found to lower blood cholesterol levels by 7-38%.
A 2021 review also found no evidence linking palm oil consumption with cardiovascular disease (CVD). However, researchers have acknowledged challenges in quantifying the true association between the two variables, calling for more research in this area.
Health Perks of Palm Oil?
There are two main types of palm oil: red and white. The former, being unrefined, offers a higher concentration of antioxidants and micronutrients like:
- Carotenoids, essential for vitamin A synthesis
- Tocopherols and Tocotrienols, types of vitamin E
- Plant sterols, which aid in cholesterol reduction
- Phospholipids, crucial for cell structure and function
- Squalene, advantageous for skin health
The refinement process for white palm oil results in lower levels of these valuable nutrients.
What's in a Spoonful of Palm Oil?
According to the United States Department of Agriculture (USDA), a typical 13.6-gram tablespoon of palm oil contains:
- 120 calories
- 503 kilojoules (KJ) of energy
- 13.6 grams of fat, comprising:
- 6.7 grams saturated fat
- 5.03 grams monounsaturated fat
- 1.26 grams polyunsaturated fat
- 2.16 milligrams (mg) vitamin E
- 1.09 micrograms (μg) vitamin K
Palm Oil's Not-So-Green Side
The palm oil industry faces criticism for causing massive deforestation, wildlife habitat destruction, and contributing to global warming. To promote sustainability, the World Wildlife Federation (WWF) advises consumers to look for palm oil and palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification indicates that manufacturers adhere to robust environmental and human rights policies.
FAQs
- Is palm oil a seed oil? No, palm oil derives from the fruit of the oil palm tree and is not related to seed oils.
- What's the difference between palm oil and palm kernel oil? Palm oil is derived from the fruit's pulp, while palm kernel oil comes from the kernel or "stone" inside the fruit.
The Bottom Line
Palm oil, while high in saturated fats, offers some health benefits when consumed as part of a balanced diet. However, its environmental impact necessitates careful consideration, and eco-conscious consumers should look for RSPO-certified palm oil products. Always consult a healthcare professional before making significant changes to your diet, especially if you're taking medications or supplements.
- Recent research suggests that when consumed in moderation and as part of a balanced diet, palm oil does not pose any known health risks.
- However, concerns about the high saturated fat content in palm oil persist, with one tablespoon containing 13.6 grams of fat, 6.7 grams of which is saturated fat.
- Despite this, some studies indicate that palm oil may have health benefits, such as lowering blood cholesterol levels.
- A 2021 review discovered that palmitic acid from palm oil and other vegetable sources had less impact on blood cholesterol levels than palmitic acid from animal sources.
- Tocotrienols, a chemical compound in palm oil, has been found to lower blood cholesterol levels by 7-38%.
- Another 2021 review found no evidence linking palm oil consumption with cardiovascular disease.
- Red palm oil contains a higher concentration of antioxidants and micronutrients like carotenoids, vitamins E and K, plant sterols, phospholipids, and squalene.
- The refinement process for white palm oil results in lower levels of these valuable nutrients.
- The palm oil industry is criticized for causing massive deforestation, wildlife habitat destruction, and contributing to global warming.
- The World Wildlife Federation advises consumers to look for palm oil and palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification to promote sustainability.
- The RSPO certification indicates that manufacturers adhere to robust environmental and human rights policies.
- A tablespoon of palm oil contains 120 calories and 503 kilojoules (KJ) of energy.
- Palm oil is not a seed oil; it derives from the fruit of the oil palm tree.
- Palm oil is derived from the fruit's pulp, while palm kernel oil comes from the kernel or "stone" inside the fruit.
- It's essential to consult a healthcare professional before making significant changes to your diet, especially if you're taking medications or supplements.
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