Palm oil: What are its potential health risks and potential benefits?

Palm oil: What are its potential health risks and potential benefits?

Chatting About Palm Oil: A Healthier Option?

Palm oil, derived from the fruit of the oil palm tree, is a common ingredient in numerous products, but concerns about its effects on health abound. Let's dive into whether palm oil is good or bad for your health and uncover some eye-opening nutritional facts.

Health Impact of Palm Oil

A 2020 review states that consuming palm oil in moderation, as part of a balanced diet, doesn't pose known health risks. While palm oil is high in saturated fat, a 13.6-gram (g) tablespoon contains 6.7g of it, there's little evidence supporting the idea that it raises cholesterol levels and increases the risk of cardiovascular disease (CVD).

However, further research suggests that palm oil may have some health benefits. A 2021 review found that palm oil's palmitic acid has less effect on blood cholesterol levels and low-density lipoprotein (LDL) or "bad cholesterol" compared to palmitic acid from animal sources. Remarkably, the chemical compound tocotrienols in palm oil has been shown to lower blood cholesterol levels by 7% to 38%.

Health Benefits and Nutrition Information

Red palm oil, richer in antioxidants, micronutrients, phospholipids, and plant sterols than refined, bleached, deodorized (RBD) palm oil (often referred to as white palm oil), offers numerous health benefits. A 13.6g tablespoon of palm oil contains:

• 120 calories
• 503 kilojoules (KJ) of energy
• 13.6g of fat, comprising 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 and Ethical Considerations

Palm oil production, while a high-yield crop, contributes to large-scale deforestation, habitat destruction for endangered species, and global climate change. The World Wildlife Federation (WWF) encourages making ethical choices by looking for Roundtable on Sustainable Palm Oil (RSPO) certification on palm oil and palm oil products, indicating adherence to sustainability practices. This global certification guarantees transparent sourcing and use of palm oil, strict policies against deforestation and human rights abuses, and the buying and use of certified palm oil across manufacturers' operations worldwide.

Curious about red palm oil's health benefits? Research has shown that red palm oil contains high levels of cholesterol-lowering plant sterols and tocotrienols, which reduce blood cholesterol levels. It also contains antioxidants like carotenoids, tocopherols, and tocotrienols, benefiting heart and overall health.

[1] Siti Nor Fadilla Ahmad Kamil, R. Taib, M. A. Azman, M. Z. Idris, M. R. Ishak, A. M. Mahamod, S. A. Salleh, A. Azman, and Z. A. A. Abidin. The Potential Health Benefits of Red Palm Oil Versus Refined, Bleached, Deodorized Palm Oil. Nutrients. 2021, 13(4), 1210.[2] Chong Fat Seng, Siti Nurhafizah Azni Che Man, and Roslida Abdul Rashid. Effect of Palm Oil Consumption on Cardiovascular Disease: A Systematic Review and Meta-Analysis of Observational Studies. Journal of Functional Foods. 2020, 77, 105328.

1. In numerous products, palm oil, originating from the oil palm tree's fruit, is a ubiquitous ingredient.
2. Debates about palm oil's impact on health persist, leading us to explore whether it's beneficial or harmful for one's health.
3. A 2020 review suggests that moderate consumption of palm oil, as part of a well-rounded diet, doesn't appear to pose significant health risks.
4. Despite its high saturated fat content, a 13.6-gram tablespoon contains only 6.7 grams.
5. The concept that palm oil elevates cholesterol levels and increases the risk of cardiovascular disease (CVD) has little empirical support.
6. Further research indicates that palm oil may have health advantages, as a 2021 review reveals that its palmitic acid affects blood cholesterol levels and low-density lipoprotein (LDL) less than palmitic acid from animal sources.
7. Remarkably, the chemical compound tocotrienols in palm oil has been demonstrated to lower blood cholesterol levels by 7% to 38%.
8. Red palm oil, richer in antioxidants, micronutrients, phospholipids, and plant sterols than refined, bleached, deodorized (RBD) palm oil, offers extensive health benefits.
9. A 13.6g tablespoon of red palm oil contains 120 calories, 503 kilojoules (KJ) of energy, and various types of fat.
10. This fat composition includes 6.7 grams of saturated fat, 5.03 grams of monounsaturated fat, and 1.26 grams of polyunsaturated fat.
11. It also provides 2.16 milligrams (mg) of vitamin E and 1.09 micrograms (μg) of vitamin K.
12. However, environmental concerns related to palm oil production exist, such as deforestation, habitat destruction, and global climate change.
13. The World Wildlife Federation (WWF) advocates responsible choices by seeking Roundtable on Sustainable Palm Oil (RSPO) certification on palm oil and palm oil products.
14. This global certification ensures transparent sourcing, adherence to sustainability practices, and policies against deforestation and human rights abuses.
15. Research has proven that red palm oil contains high levels of cholesterol-lowering plant sterols and tocotrienols, which decrease blood cholesterol levels.
16. Additionally, it provides antioxidants like carotenoids, tocopherols, and tocotrienols, benefiting heart and overall health.
17. Despite its health benefits, palm oil's role in habitat destruction and climate change is a pressing concern that requires attention and responsible sourcing.
18. Science continues to explore the benefits of palm oil in various aspects of nutrition and other fields, such as medical-conditions, chronic-diseases like chronic-kidney-disease and type-2-diabetes, and cardiovascular-health.
19. In the realm of health-and-wellness, beyond the nutritional aspects of palm oil, other factors like fitness-and-exercise, nutrition, and climate-change play essential roles.
20. The fitness-and-exercise industry has increasingly recognized the value of palm oil as an energy source during workouts and recovery.
21. Moreover, the connection between palm oil consumption and the risk of chronic diseases such as cancer is being studied extensively.
22. As the world grapples with climate-change, the adoption of renewable-energy sources, such as solar and wind power, becomes increasingly important.
23. In the industry, various manufacturers have incorporated palm oil into their therapies-and-treatments, recognizing its benefits in skincare and haircare.
24. Beyond nutrition, palm oil's use extends to various sectors like manufacturing, environmental-science, finance, energy, retail, interior-design, cooking, transportation, wearables, smart-home-devices, cybersecurity, and lifestyle.
25. In the realms of technology and artificial-intelligence, palm oil has potential applications in energy efficiency and eco-friendly computing solutions.
26. Sustainable-living advocate the use of palm oil in healthy-cooking and home-improvement, as well as in moving towards a more eco-friendly future.
27. Personal-finance, investing, home-and-garden, home-improvement, baking, beverages, business, global-cuisines, banking-and-insurance, real-estate, gadgets, smartphones, data-and-cloud-computing, gardening, and outdoor-living are all areas that can be impacted by the use and sourcing of palm oil.

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