Is palm oil harmful or beneficial to one's health?

Is palm oil harmful or beneficial to one's health?

Chowing Down on Palm Oil: Facts, Myths, and Sustainable Choices

Palm oil hails from the fruit of the oil palm tree, a hydro-fatty concoction with a high calorie count. Some worry it could clog arteries and trigger heart disease, but a closer look at the science paints a nuanced picture.

The two main varieties of palm oil are red and white, each with its unique profile. White palm oil has been through a refining, bleaching, and deodorization process, stripping it of essential micronutrients, like carotenes and vitamin E. This makes red palm oil the healthier choice, according to the nutritional whizzes.

So, does palm oil deserve its reputation as a blood cholesterol level-spiking culprit?

A 2020 review finds that coppering palm oil as part of a balanced diet is cause for no known health alarm bells. Nevertheless, its saturated fat content raises concerns. A 13.6-gram spoonful harbors 13.6 grams of fat, including 6.7 grams of saturated fat. Saturated fat's rep-raising of cholesterol levels is a known risk factor for heart disease.

Fascinatingly, research sources back a counterintuitive story. The impact of palm oil on blood cholesterol levels suggests it might have some benefits. A 2021 review explored the impact of palmitic acid on cholesterol levels. Palmitic acid is a saturated fatty acid present in both plant and animal sources. The verdict? Animal-derived palmitic acid proved a more potent cholesterol chaser than its vegetable-derived counterpart, including the palm oil variant. To make matters better, palm oil’s tocotrienols were found to lower blood cholesterol levels by 7–38%.

Furthermore, an earlier review pointed the finger at palm oil consumption and cardiovascular disease (CVD) - but with caveats. No evidence surfaced to support an association between the two. The reviewers pointed out methodological difficulties in assessing the link between the two variables and urged more research to settle the question.

The Health Booster Within Palm Oil

According to a recent review, both red palm oil and Refined, Bleached, Deodorized (RBD) palm oil exist, also known as "white" palm oil by some.

However, red palm oil reigns supreme thanks to its high antioxidant and micronutrient content, such as:

• Carotenoids, essential for vitamin A synthesis
• Tocopherols and tocotrienols – vitamin E types that bolster immune function
• Plant sterols, helpful in cholesterol lowering
• Phospholipids, essential for cell structure and function
• Squalene, a skin-friendly powerhouse

The refinement process strips RBD palm oil of many of these goodies, making it a less nutritious choice.

Digging Into the Numbers

One tablespoon of palm oil packs:

• 120 calories
• 503 kilojoules of energy
• 13.6g of fat, consisting of:
  • 6.7g saturated fat
  • 5.03g monounsaturated fat
  • 1.26g polyunsaturated fat
• 2.16 milligrams of vitamin E
• 1.09 micrograms of vitamin K

Eco Munching: Mindful Palm Oil Choices

Palm oil is a cash crop on the rise due to its high yield and the steady income it provides growers and smallholders. However, unsustainable palm oil production wreaks havoc on the environment, leading to deforestation and habitat loss for endangered species, global warming, and climate change.

The World Wildlife Federation (WWF) advocates responsible consumption, advising consumers to prioritize palm oil and products with the Roundtable on Sustainable Palm Oil (RSPO) certification. The RSPO is a global certification affirming that growers and manufacturers adhere to sustainable practices, including:

• Enforcing strong policies to ban deforestation and human rights violations
• Implementing transparency in palm oil sourcing and use
• Pursuing the use of RSPO-certified palm oil across their operations worldwide

Frequently Asked Questions

• Palm Oil Myth-Busting: Palm oil is NOT a seed oil. It comes from the fruit of the oil palm tree, not the seed or "kernel."

The Bottom Line

Palm oil is popular due to its versatile application and high yield. The nutritional community agrees that consuming it in moderation and as part of a balanced diet does not pose any known health risks. Despite its saturated fat content, research indicates that it may have some cardiovascular benefits. However, its environmental impact is significant and poses long-term concerns.

Consumers should choose products bearing the RSPO certification to minimize environmental damage and ensure the protection of endangered species and habitats. As with all dietary choices, it's crucial to consult with a healthcare professional before implementing significant changes to your diet, especially if you have preexisting medical conditions or are taking medications or supplements.

1. A balanced diet that includes palm oil might not have any known health alarms, according to recent scientific findings.
2. The saturated fat content in palm oil is a concern for some due to its potential effect on cholesterol levels.
3. White palm oil has been stripped of essential micronutrients during the refining, bleaching, and deodorization process.
4. Red palm oil, in comparison, is richer in nutrients like carotenes, vitamin E, plant sterols, phospholipids, and squalene.
5. The impact of palm oil on blood cholesterol levels suggests that it might have some benefits.
6. Palmitic acid present in animal sources is linked to higher cholesterol levels, while its vegetable-derived sources like palm oil show less potency in this regard.
7. A 2021 review found that tocotrienols in palm oil can help lower blood cholesterol levels.
8. The association between palm oil consumption and cardiovascular disease (CVD) is not yet conclusive, with methodological difficulties in assessing the link.
9. Red palm oil boasts high antioxidant and micronutrient content, making it a healthier choice compared to Refined, Bleached, Deodorized (RBD) or "white" palm oil.
10. RBD palm oil, which undergoes refinement processes, is less nutritious due to the loss of essential micronutrients.
11. Consuming a variety of other nutrition sources in addition to palm oil is essential for maintaining overall health and nutritional needs.
12. The World Wildlife Federation (WWF) recommends responsible consumption of palm oil to minimize environmental damage.
13. The RSPO certification ensures that growers and manufacturers follow sustainable practices, promoting the protection of endangered species and habitats.
14. Deforestation and habitat loss due to unsustainable palm oil production contribute to global warming and climate change.
15. Environmentally friendly palm oil products are gaining popularity as people become more conscious of their environmental impact.
16. People with chronic diseases or medical conditions should consult with healthcare professionals before making significant changes to their diet, especially when considering the addition of palm oil.
17. The fitness and exercise community can benefit from a balanced diet that includes palm oil, along with regular exercise for optimal cardiovascular health.
18. The finance sector can play a role in promoting sustainable palm oil production through investments in environmentally friendly agricultural practices.
19. Education and self-development on proper nutrition and the environmental impact of palm oil can help consumers make informed decisions.
20. Books and resources on nutrition, sustainable palm oil production, and climate change provide valuable information for those interested in personal growth.
21. A balanced lifestyle, including a healthy diet, regular exercise, and minimal consumption of palm oil, promotes overall health and wellness.
22. The home and garden industry can contribute to the sustainable palm oil movement by choosing products free from palm oil or certified as sustainable.
23. Environmentally friendly products, such as those bearing the RSPO certification, are increasingly available in the business sector, catering to consumer demand.
24. The financial benefits of sustainable palm oil production and consumption extend to individual investors, companies, and even entire nations, making it a worthwhile endeavor for those interested in personal development, business growth, and environmental conservation.

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