Is palm oil harmful or beneficial to one's health?
Scooping the Truth on Palm Oil: Health Benefits and Environmental Impact
Palm oil, drawn from the fruit of the oil palm tree, has stirred debates about its effects on health and the environment. Here's a lowdown on whether palm oil is a culprit or a hidden ally.
Health Response: Palm Oil – Yay or Nay?
A 2020 examination suggests that consuming palm oil in moderation and as part of a balanced diet presents no known health hazards. Though it boasts a high saturated fat content, a 13.6-gram tablespoon contains 13.6 grams of fat, 6.7 grams of which are saturated fats, concerns about its potential adverse health effects might be unwarranted.
Research shows that palm oil might indeed hold some benefits when it comes to blood cholesterol levels, defying popular assumptions.
A 2021 review found 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" compared to palmitic acid from animal sources. Interestingly, a chemical compound in palm oil called tocotrienols lowered blood cholesterol levels by 7% to 38%[1].
However, earlier research has raised concern about the association between palm oil consumption and cardiovascular disease (CVD). Yet, this study did not provide strong evidence to support such an association [1][2].
Health Bonuses from Palm Oil?
Red palm oil and white or "refined, bleached, deodorized" (RBD) palm oil are the primary types of palm oil. Red palm oil comes out on top, being richer in antioxidants and micronutrients like carotenoids, tocopherols, tocotrienols, plant sterols, phospholipids, and squalene[3]. These nutrients can help reduction in cholesterol, maintain cell structure and function, enhance skin health, and might have other health benefits.
Red palm oil significantly exceeds RBD palm oil in these nutrients due to the refinement process involved in producing the latter, which results in lower levels of antioxidants, vitamins, and sterols[3].
Palm Oil Nutrition 101
One 13.6-gram tablespoon of palm oil contains:
- 120 calories
- 503 kilojoules of energy
- 13.6 grams of fat (6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, 1.26 grams of polyunsaturated fat)
- 2.16 milligrams of vitamin E
- 1.09 micrograms of vitamin K[4]
An Eye on the Environment
The palm oil industry faces criticism for its role in large-scale deforestation, habitat destruction, and significant contributions to global warming. Wildlife, specifically critically endangered species, bears the brunt of these devastating impacts. To make ethical choices, it's crucial to assess palm oil and palm oil products backed by the Roundtable on Sustainable Palm Oil (RSPO) certification[5]. This certification indicates that growers and manufacturers have adhered to robust environmental and human rights policies.
Green purchasing is a simple step that supports the growth of sustainable palm oil and helps limit harm to the environment.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7864128/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998154/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6558983/
- https://nutritiondata.self.com/facts/oils/6121/2
- https://wwf.org.uk/updates/sustainability/wellness/palm-oil
- The health benefits and environmental impact of palm oil continue to be topics of debate in nutrition science.
- Despite concerns about its high saturated fat content, a balanced diet that includes palm oil in moderation appears to present no known health hazards.
- Some research suggests that palm oil may actually have a positive impact on blood cholesterol levels.
- In contrast to popular assumptions, a chemical compound in palm oil called tocotrienols has been found to lower blood cholesterol levels.
- Research has also raised questions about the association between palm oil consumption and cardiovascular disease, but there is currently no strong evidence to support such an association.
- Red palm oil, richer in antioxidants and micronutrients, holds potential health benefits including reduction of cholesterol levels, maintenance of cell structure and function, and enhancement of skin health.
- White or "refined, bleached, deodorized" (RBD) palm oil, on the other hand, contains lower levels of these nutrients due to the refinement process involved in its production.
- In terms of nutrition, one tablespoon of palm oil contains 120 calories, 13.6 grams of fat, 2.16 milligrams of vitamin E, and 1.09 micrograms of vitamin K.
- The palm oil industry has been criticized for its impact on large-scale deforestation and habitat destruction, contributing significantly to global warming and affecting critically endangered species.
- To make ethical choices, it's essential to look for products carrying the Roundtable on Sustainable Palm Oil (RSPO) certification, indicating adherence to environmental and human rights policies.
- Green purchasing can support the growth of sustainable palm oil and help minimize harm to the environment.
- The health benefits of palm oil should be considered within the broader context of a healthy diet and lifestyle.
- In the realm of workplace-wellness, understanding the nutritional facts and environmental implications of palm oil can contribute to informed decision-making.
- The palm oil industry's practices also have implications for medical-conditions, particularly chronic diseases such as chronic kidney disease and type-2 diabetes.
- The role of palm oil in health and wellness extends to people living with chronic diseases management, especially in medicare programs.
- Therapies and treatments for chronic conditions often involve careful management of diet, and understanding the impact of palm oil can aid in meal planning and making healthier choices.
- In addition to its nutritional aspects, palm oil's environmental impact intersects with environmental-science, particularly climate-change and various industry sectors, including manufacturing, retail, interior design, and automotive.
- The use of palm oil in skin-care products has also been a topic of discussion, with some brands marketing its beneficial effects on skin health.
- The renewable energy sector is another area where palm oil comes into play, as its byproducts can be used to produce biodiesel.
- The nutrition industry is continually researching and developing products and recipes for healthy cooking, and palm oil's role in global cuisines is undeniable, making it a relevant topic within this sector.
- In the realm of dining and food-and-drink, consumers increasingly seek out sustainable and ethically-sourced ingredients, and understanding palm oil's impact can help make informed choices when eating out or cooking at home.
- The impact of palm oil consumption also has implications for the financial sector, particularly in investments, wealth-management, and personal-finance.
- As consumers become more environmentally conscious, businesses may need to adapt their strategies to cater to this growing awareness and invest in sustainable practices to remain competitive.
- The interior design industry, as well as home-and-garden and home-improvement, can contribute to sustainable living through the use of eco-friendly materials, green technology, and energy-efficient appliances.
- In the realm of outdoor-living, gardens can be designed to support sustainable practices and indoor-living with the use of smart home devices, wearables, and energy-efficient appliances to promote a healthy lifestyle.
- The impact of palm oil extends to the automotive sector, with some companies exploring the use of palm oil byproducts in the production of bio-plastics and materials for vehicle manufacturing.
- The role of palm oil in various sectors makes it a relevant topic in global-cuisines, banking-and-insurance, real-estate, gadgets, smartphones, data-and-cloud-computing, and even gardening.
- The implications of palm oil consumption go beyond health and the environment, touching various aspects of our lifestyle and societal structure, making it a critical topic for further research and responsible consumption.
