Palm Oil: Is it Detrimental to Health and Does It Offer Any Nutritional Advantages?
Got the lowdown on palm oil? Let's dive into the skinny on this tropical fruit's fatty friend!
Palm oil hails from the oil palm tree, and it's recognized for its high fat content. Concerns over its potential impact on cholesterol levels and the risk of heart disease have arisen, but the scientific evidence supporting these claims is mostly thin.
There are two main types of palm oil, red and white. White palm oil, which undergoes refinement, bleaching, and deodorization, sports lower levels of beneficial micronutrients like beta carotenes, vitamin E, and plant sterols. This makes red palm oil the greener choice in the palm oil world.
So, is palm oil bad for your health? A 2020 review suggests that chowing down on palm oil as part of a balanced diet and in moderation won't pose any known health risks.
However, some might worry about the saturated fats in palm oil, which can, indeed, boost cholesterol levels. A typical serving (a 13.6g tablespoon) packs 13.6g of fat, with 6.7g coming from the saturated variety. But research has indicated that palm oil might not be as much of a bad guy as we thought.
Interestingly, a 2021 review found that palm oil's saturated fatty acid, palmitic acid, affects blood cholesterol levels less compared to its animal-sourced counterpart. Additionally, the chemical compound tocotrienols found in palm oil can actually decrease blood cholesterol levels by a groovy 7-38%.
To add more fuel to the fire, an earlier review dug up no evidence to support an association between palm oil consumption and cardiovascular diseases. Still, the reviewers called for further research in this area due to difficulties in quantifying the true association.
Is there any love for palm oil in health benefits town? According to a 2021 review, red palm oil is packed with antioxidants, beta carotenes, vitamins E and K, plant sterols, phospholipids, and squalene. These nutritional heroes can help lower cholesterol, support cell structures, and boost skin health. Meanwhile, Refined, Bleached, Deodorized (RBD) palm oil, a.k.a "white" palm oil, is light on these healthful perks.
Curious about the nutritional breakdown? One tablespoon (13.6g) of palm oil contains:
- 120 calories
- 503 kilojoules of energy
- 13.6g of fat, with 6.7g saturated, 5.03g monounsaturated, and 1.26g polyunsaturated
- 2.16 mg vitamin E
- 1.09 μg vitamin K
On the environmental front, the palm oil market enjoys a reputation for large-scale deforestation and habitat destruction for endangered species worldwide. To keep your conscience clear, the World Wildlife Federation suggests seeking products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification. This badge ensures adherence to robust environmental and human rights practices throughout the supply chain.
In summary, palm oil comes from the fruit of the oil palm tree and exists in two main forms, red and white. Red palm oil is the healthier choice due to its higher levels of beneficial micronutrients. Though palm oil is high in saturated fats and has been linked to increased cholesterol levels, research is mixed on whether it actually raises the risk of cardiovascular disease. For those considering adding palm oil to their diet, it's essential to consider the environmental impact and consult a healthcare professional to ensure safety.
Psst! In the scientific world, the relationship between palm oil consumption, cholesterol levels, and cardiovascular disease risk is complex and still subject to ongoing debates. While palm oil can affect cholesterol levels, its impact on heart health isn't yet conclusively established as harmful or beneficial. A balanced diet featuring a variety of fats is often recommended for the best health outcomes!
- The palm oil's potential impact on cholesterol levels and the risk of heart disease is a matter of concern, but the scientific evidence supporting these claims is mostly thin.
- White palm oil, which undergoes refinement, bleaching, and deodorization, has lower levels of beneficial micronutrients compared to red palm oil.
- A 2020 review suggests that chowing down on palm oil as part of a balanced diet and in moderation won't pose any known health risks.
- Some might worry about the saturated fats in palm oil, which can boost cholesterol levels, but research indicates that palm oil might not be as much of a bad guy as we thought.
- In 2021, a review found that palm oil's saturated fatty acid, palmitic acid, affects blood cholesterol levels less compared to its animal-sourced counterpart.
- The chemical compound tocotrienols found in palm oil can actually decrease blood cholesterol levels by a significant margin.
- No evidence was found in an earlier review to support an association between palm oil consumption and cardiovascular diseases.
- Red palm oil is packed with antioxidants, beta carotenes, vitamins E and K, plant sterols, phospholipids, and squalene, which can help lower cholesterol, support cell structures, and boost skin health.
- One tablespoon (13.6g) of palm oil contains 120 calories, 503 kilojoules of energy, 13.6g of fat, 6.7g saturated, 5.03g monounsaturated, and 1.26g polyunsaturated fats, 2.16 mg vitamin E, and 1.09 μg vitamin K.
- The palm oil market is known for large-scale deforestation and habitat destruction for endangered species worldwide.
- To keep your conscience clear, seek products bearing the Roundtable on Sustainable Palm Oil (RSPO) certification.
- In the palm oil world, red palm oil is the healthier choice due to its higher levels of beneficial micronutrients.
- The relationship between palm oil consumption, cholesterol levels, and cardiovascular disease risk is complex and still subject to ongoing debates in the scientific world.
- A balanced diet featuring a variety of fats is often recommended for the best health outcomes.
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