Palm oil is the most extensively consumed vegetable oil globally, because of its low cost and versatility. However, its impact on health remains the subject of much controversy.
We will be examining the nutritional profile of palm oil, what the potential benefits are and the risks of consuming it in terms of health. By understanding what palm oil does in your body, you’ll make better choices and incorporate it into your diet if you decide you want to.
What is Palm Oil?
It originates from the fruit of the oil palm tree, mainly found in the tropics of Southeast Asia, Africa, & South America. Essentially, there are two products obtained from this plant: crude palm oil – it is an oil extracted from the pulp of the fruit of the oil palm tree palm kernel oil – obtained from the seed. Moreover, Palm oil has a long shelf life, thermal stability, and neutral flavor; it is very popular in food industry products like margarine, baked goods, and fried snacks.
Nutrient Profile of Palm Oil
Palm oil has saturated and unsaturated fats. A detailed list of the key components of palm oil follows:
Palm oil contains saturated fats at about 44% of the fat, primarily in the form of palmitic acid.
Palm oil also contains the monounsaturated fats, called oleic acids, amounting to around 39% of the fat.
Palm oil also contains the total polyunsaturated fat component, which amounts to about 10%, and includes linoleic acid.
Health Benefits of Palm Oil
High in Antioxidant
The red palm oil is a powerhouse of antioxidants like vitamin E and carotenoids in palm oil. With antioxidants being protective of the body against oxidative stress and inflammation, the risk of chronic diseases such as heart disease and cancer is minimized.
Red palm oil can help bring vitamin A status of a population, more so the inhabitants who come from areas where deficiency is most widespread. This improves general eye health, boosts their immune systems, and even helps them in healthy skin.
Stable Cooks
Its smoke point is pretty high; therefore, it’s highly versatile to use in frying or baking. Since palm oil does not break down fast to harmful compounds when heated due to the fact that it is stable at a high temperature, it is beneficial in cooking.
Possible Health Risks in Palms Oil Consumption
Even though there are advantageous health benefits associated with consuming palm oils, it also has some unhealthy effects, especially if it is consumed in excess quantities or in its processed forms.
1. High saturated fat contents Palm oil is high in saturated fats, and diets that are rich in saturated fats have been connected with increased possibilities of developing heart diseases. Saturated fats cause an increase in LDL cholesterol, which is commonly referred to as “bad” cholesterol, and can lead to the accumulation of plaque in the arteries, which leads to atherosclerosis.
According to the American Heart Association, saturated fats allowance should not exceed 5-6% of calories for total daily intake, and palm oil has many saturated fats, hence it has to be used in minimal amount.
2. High Cholesterol Levels
Although it is a mixture of fats, palm oil has saturated fats that contribute to elevated cholesterol levels. Scientists have shown that palm oil increases the LDL cholesterol levels. This would correspondingly increase the risk of heart disease. However, there are studies citing that palm oil does not result in the provocation of cholesterol levels as that from other saturated fats such as butter or coconut oil.
3. Weight Gain
In turn, with palm oil being caloric, overconsumption may result in weight gain. Most packaged foods that contain palm oil include sugars and refined carbohydrates, contributing to excess weight and obesity and thus potentially increasing the risk for subsequent health conditions, including type 2 diabetes and metabolic syndrome.
4. Possible Inflammation
Some research has suggested that the palmitic acid in palm oil has been linked to inflammation in the body. Chronic inflammation will most certainly cause a huge amount of diseases, such as heart disease, insulin resistance, and cancer.
5. Refined Palm Oil in Packaged Food Products
Most of palm oil products today contain processed foods, which bear low nutrient value and significant amounts of detrimental fats, sugars, and additives. Generally, the intake of these foods leads to various health disorders, which include obesity, heart disease, and diabetes.
Sustainable Palm Oil and Environment
Apart from the serious health effects, mass production of palm oil leads to critical environmental issues. The plantations have destroyed millions of hectares of land, threatening biodiversity and uprooting indigenous cultures, especially in Indonesia and Malaysia and other parts of its tropical region.
Consumers can look for sources of palm oil certification by bodies such as RSPO. The reason why there should be sustainable production of palm oil is to reduce the harm resulting from environmental degradation. In addition, it seeks to foster ethics in palm oil production.
Should you include it in your diet or not?
Wheth¬er or not to include the palm oil in your diet would depend on your body and lifestyle. Palm oil, aside from its various positive aspects about nutrition, still poses with a high saturated fat content that would make it a sort of guilty pleasure best consumed in moderation, especially if you are really concerned about heart health.
Do take care to note the type of products that contain palm oil. Highly processed foods with palm oil as an ingredient are bad for several reasons, such as high sugar and sodium content. Instead, use very small amounts of minimally processed unrefined red palm oil within a diet rich in a variety of healthy fats-like olive oil and avocado oil.
Conclusion: Moderation Is Key
In a nutshell, Palm oil is a widely used and versatile ingredient with both potential health benefits and risks. While it provides a stable cooking option and offers beneficial antioxidants, its high saturated fat content means it should be consumed in moderation to avoid increasing the risk of heart disease. While incorporating palm oil into your diet, prioritize sustainably sourced options and balance it with other healthy fats to maintain a well-rounded and nutritious diet.
