Palm Oil: Understanding Its Potential Harm and Potential Health Perks
Palm oil, a high-fat product derived from the fruit of the oil palm tree, has raised concerns regarding its potential impact on cholesterol levels and cardiovascular disease (CVD). However, the current scientific consensus on this matter remains somewhat debated.
The oil palm tree produces two primary types of palm oil: red and white. The refinement process of white palm oil involves bleaching, deodorization, and other treatments, leading to lower concentrations of micronutrients such as beta carotenes, vitamin E, and other antioxidants. Due to these differences, red palm oil is considered the healthier choice.
The link between palm oil consumption and CVD risk has been a topic of ongoing research. A 2020 review found no cause for concern when palm oil is consumed in moderation and as part of a balanced diet. People who are concerned about the saturated fat content in palm oil should note that a 13.6-gram tablespoon contains 13.6 grams of fat, 6.7 grams of which are saturated. High levels of saturated fats may increase cholesterol levels and potentially contribute to heart disease.
Interestingly, research suggests that saturated fats from palm oil and other vegetable sources have a less marked effect on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" than those from animal sources. A 2021 review found that a chemical compound in palm oil called tocotrienols reduces blood cholesterol levels by 7% to 38%.
Previous research has provided mixed results in the association between palm oil consumption and CVD. Though an earlier review found no direct evidence of this link, it identified difficulties in quantifying the association and called for further investigation.
Aside from potential health benefits, red palm oil also contains various beneficial nutrients, including carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene. On the other hand, refined, bleached, deodorized (RBD) palm oil contains lower levels of these nutrients due to the refinement process.
Palm oil provides 120 calories and 13.6 grams of fat per tablespoon. The breakdown includes 6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, and 1.26 grams of polyunsaturated fat. It also contains 2.16 milligrams of vitamin E and 1.09 micrograms of vitamin K.
The palm oil industry has been criticized for contributing to large-scale deforestation, habitat destruction, and climate change. As a response, the World Wildlife Federation (WWF) encourages consumers to choose palm oil and palm oil products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This certification signifies that growers and manufacturers have adhered to robust environmental and human rights policies.
Individuals should consult a healthcare professional before incorporating palm oil into their diets, particularly if they are on specific medications or supplements. As with all dietary choices, moderation is key.
- Despite concerns regarding its potential impact on cholesterol levels and cardiovascular disease, red palm oil, with higher concentrations of micronutrients like beta carotenes, vitamin E, and other antioxidants, is considered a healthier choice compared to white palm oil.
- A 2020 review found no cause for concern when palm oil is consumed in moderation and as part of a balanced diet, while a 2021 review found that a chemical compound in palm oil called tocotrienols reduces blood cholesterol levels by 7% to 38%.
- Previous research has provided mixed results in the association between palm oil consumption and CVD, with an earlier review identifying difficulties in quantifying the association and calling for further investigation.
- Aside from its potential health benefits, red palm oil also contains various beneficial nutrients, such as carotenoids, tocopherols and tocotrienols, plant sterols, phospholipids, and squalene, while refined, bleached, deodorized (RBD) palm oil contains lower levels of these nutrients due to the refinement process.
- When considering the incorporation of palm oil into a diet, particularly for those with specific medical conditions or chronic diseases such as chronic kidney disease, fitness and exercise, health and wellness, or nutrition, it is essential to consult a healthcare professional.
