Is palm oil harmful to our health and does it offer any nutritional benefits?

Is palm oil harmful to our health and does it offer any nutritional benefits?

From the flourishing oil palm trees, we harvest palm oil - a high-fat substance. Concerns have been raised about its potential to boost cholesterol levels and cause cardiovascular disease (CVD). Yet, the scientific community doesn't seem to have solid evidence to back up these claims.

Two primary types of palm oil exist: red and white. White palm oil goes through refining, bleaching, and deodorization, leaving it with fewer nutrients like beta carotenes and vitamin E. As a result, researchers favor red palm oil for health benefits.

Let's delve into the question of palm oil's impact on our health and whether it offers any advantages.

Is palm oil harmful for health?

According to a 2020 review, consuming palm oil as part of a balanced diet and in moderation doesn't pose known health risks. Its saturated fat content may be worrisome, as a 13.6-gram (g) tablespoon consists of 13.6g of fat, with 6.7g being saturated. However, research suggests palm oil might show some benefits.

A 2021 review focused on palmitic acid, a saturated fatty acid found in palm oil and other plant sources. The results indicated that palmitic acid from plants, including palm oil, has less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to animal sources. Moreover, chemicals within palm oil, namely tocotrienols, appear to lower blood cholesterol levels by 7% to 38%.

Earlier research also found no significant association between palm oil intake and CVD. Despite this, researchers called for more investigation in this area due to difficulties in accurately quantifying the link between palm oil consumption and CVD risk.

Can palm oil offer health benefits?

There are two principal types of palm oil – red palm oil and refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil. The former contains a higher concentration of antioxidants and nutrients like carotenoids, vitamin E, plant sterols, phospholipids, and squalene, which have skin benefits. Due to the refining process, RBD palm oil contains fewer health-promoting compounds.

Here's what you'll find nutritionally in a 13.6g tablespoon of palm oil:

• 120 calories
• 503 kilojoules (KJ) of energy
• 13.6g of fat, comprised of:
  • 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 factors to consider

Palm oil's high yield and financial benefits for growers make it an attractive crop. However, the palm oil industry is linked to massive deforestation, habitat loss for endangered species, and global climate change. The World Wildlife Federation (WWF) encourages mindful choices when purchasing palm oil products.

Look for RSPO-certified palm oil and palm oil products. The RSPO is a global certification that ensures growers and manufacturers adhere to robust environmental and human rights policies. These include measures to eradicate deforestation and human rights abuses from the supply chain, promote transparency, and use certified palm oil globally across their operations.

Palm oil isn't a seed oil - it comes from the oil palm tree's fruit. It's not the same as palm kernel oil, which is extracted from the fruit's kernel or "stone."

In short, palm oil comes from the oil palm tree, with two primary types: red and white. Red palm oil contains more nutrients, but both types have high saturated fat content. While research on the direct impact of palm oil on CVD risk is limited, its saturated fat content follows dietary recommendations to reduce overall saturated fat intake for heart health. It's also critical to consider the environmental impact when choosing palm oil and related products, and to look for RSPO certification for sustainable production practices. As always, consult a doctor to ensure that palm oil fits well with any medications or supplements you're taking.

1. Concerns have been raised about the potential for palm oil to boost cholesterol levels and cause cardiovascular disease (CVD), but the scientific community doesn't seem to have solid evidence to back up these claims.
2. From a balanced diet and in moderation, consuming palm oil doesn't pose known health risks according to a 2020 review.
3. A 13.6-gram (g) tablespoon of palm oil consists of 13.6g of fat, with 6.7g being saturated.
4. Research suggests that palm oil might show some benefits, as palmitic acid from plants, including palm oil, has less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to animal sources.
5. Chemicals within palm oil, namely tocotrienols, appear to lower blood cholesterol levels by 7% to 38%.
6. Despite research findings, the link between palm oil consumption and CVD risk needs further investigation due to difficulties in accurately quantifying the association.
7. Red palm oil contains a higher concentration of antioxidants and nutrients like carotenoids, vitamin E, plant sterols, phospholipids, and squalene.
8. Refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil, contains fewer health-promoting compounds due to the refining process.
9. A 13.6g tablespoon of palm oil provides 120 calories, 503 kilojoules (KJ) of energy, and various types of fat.
10. Vitamin E and vitamin K are some nutrients found in a 13.6g tablespoon of palm oil.
11. The palm oil industry is linked to massive deforestation, habitat loss for endangered species, and global climate change.
12. The World Wildlife Federation (WWF) encourages mindful choices when purchasing palm oil products, such as looking for RSPO-certified palm oil and palm oil products.
13. The RSPO certification ensures that growers and manufacturers adhere to environmental and human rights policies.
14. Palm oil's high yield and financial benefits for growers make it an attractive crop.
15. Palm oil comes from the oil palm tree's fruit, not the seed.
16. It's not the same as palm kernel oil, which is extracted from the fruit's kernel or "stone."
17. While research on the direct impact of palm oil on CVD risk is limited, its saturated fat content follows dietary recommendations to reduce overall saturated fat intake for heart health.

18.consider the environmental impact when choosing palm oil and related products.

1. Research should be conducted to understand the link between palm oil consumption and CVD risk better.
2. Palm oil offers nutrients like beta carotenes and vitamin E, but it's important to consume it in moderation and as part of a balanced diet.
3. Environmental factors play a crucial role in deciding whether or not to use palm oil and its products.
4. Sustainable production practices are vital for the palm oil industry to minimize its environmental impact.
5. Health-and-wellness professionals can help individuals make informed decisions about dietary choices, including palm oil consumption.
6. Food-and-drink industries should explore sustainable sources of oil and implement traceable, ethical supply chains.
7. As the demand for palm oil grows, it's essential to prioritize sustainable production and responsible consumption.
8. Educational institutions can contribute to these discussions by teaching about the environmental and health implications of palm oil consumption.
9. Personal-growth stems from making responsible decisions about what we consume, including our food and the products we buy, such as those containing palm oil.

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