Exploring Palm Oil: Assessing Its Potential Negative Impacts on Health and Examining Its Possible Health Benefits
Palm oil, derived from the fruit of the oil palm tree, has sparked health concerns due to its high fat content and potential impact on cholesterol levels and cardiovascular disease (CVD). However, scientific evidence supporting these claims is limited.
Two main types of palm oil are at play: red and white. White palm oil undergoes refinement, bleaching, and deodorization, resulting in lower levels of essential micronutrients like beta-carotenes and vitamin E. Consequently, red palm oil is considered the healthier option, containing more antioxidants and micronutrients.
The question of palm oil's impact on health remains a subject of ongoing research. A 2020 review suggests that moderate consumption of palm oil as part of a balanced diet does not pose any known health risks. Nevertheless, the concern arises from the oil's saturated fat content.
One tablespoon of palm oil contains 13.6 grams of fat, with 6.7 grams coming from saturated fat. Consuming saturated fats can raise cholesterol levels, contributing to the risk of heart disease. However, research on the link between palm oil and blood cholesterol levels suggests that the oil may have benefits.
A 2021 review investigated the effect of palmitic acid on cholesterol levels. The findings revealed that palmitic acid from palm oil and other vegetable sources has less impact on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" than palmitic acid from animal sources. Additionally, the review noted that a chemical compound in palm oil called tocotrienols can help lower blood cholesterol levels by 7% to 38%.
An earlier review also found no evidence to support an association between palm oil consumption and CVD. However, the researchers noted difficulties in quantifying the link and called for further research in this area.
The health benefits of palm oil are closely linked to the type of oil consumed. Red palm oil is rich in carotenoids, essential for vitamin A synthesis, vitamins E (tocopherols and tocotrienols), plant sterols, which aid in cholesterol reduction, and phospholipids vital for cell structure and function. Refined, bleached, deodorized (RBD) palm oil, also known as "white" palm oil, lacks the nutritional punch of its red counterpart due to the refinement process.
One tablespoon of palm oil contains 120 calories, 503 kilojoules, 13.6 grams of fat (6.7 grams saturated, 5.03 grams monounsaturated, 1.26 grams polyunsaturated), 2.16 milligrams of vitamin E, and 1.09 micrograms of vitamin K.
Palm oil's environmental impact is another crucial consideration. Large-scale deforestation, habitat destruction for endangered species, and contributions to global climate change stem from palm oil production. Choosing palm oil and palm oil products with the Roundtable on Sustainable Palm Oil (RSPO) certification can help ensure adherence to robust environmental and human rights policies.
FAQs: Palm oil is not a seed oil; it comes from the fruit of the oil palm tree and is not the same as palm kernel oil, which is derived from the kernel inside the fruit.
- The ongoing scientific research on palm oil suggests that moderate consumption as part of a balanced diet does not pose any known health risks.
- White palm oil, after refinement, bleaching, and deodorization, contains lower levels of essential micronutrients compared to red palm oil.
- Red palm oil is considered healthier due to its higher antioxidant and micronutrient content compared to white palm oil.
- The 2021 review on palmitic acid revealed that it has less impact on blood cholesterol levels and LDL or "bad cholesterol" than palmitic acid from animal sources.
- Tocotrienols in palm oil have been found to help lower blood cholesterol levels by 7% to 38%.
- There is no evidence to support an association between palm oil consumption and chronic diseases like cardiovascular diseases (CVD).
- The health benefits of palm oil vary based on the type of oil consumed, with red palm oil rich in carotenoids, vitamins, plant sterols, and phospholipids.
- Large-scale palm oil production contributes to deforestation, habitat destruction for endangered species, and global climate change. Opting for RSPO-certified palm oil products can help mitigate these environmental impacts.
