Table of ContentsView AllTable of ContentsUsesWhy Is It Bad?Nutrition FactsPros and ConsEthical Sourcing
Table of ContentsView All
View All
Table of Contents
Uses
Why Is It Bad?
Nutrition Facts
Pros and Cons
Ethical Sourcing
Palm fruit oil is an edible vegetable oil with a neutral flavor. It comes from the fruit of the oil of palm trees (Elaeis guineensis). This oil is sometimes confused with palm kernel oil which is much higher in saturated fat.
Palm oil trees originated in Africa, but over 100 years ago, the crop was brought to Southeast Asia. According to the World Wide Fund, Indonesia and Malaysia now make up over 85% of the global supply of palm oil, although there are 42 other countries also producing the oil.
Despite its widespread popularity in processed products, there is controversy about whether palm oil should be included in a healthy diet. This article will explore the benefits and downsides of palm oil consumption.
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Palm Oil Uses: Food, Hygiene, Industrial
Palm oil is a versatile ingredient found in nearly half of all packaged products at the supermarket. Unlike coconut oil, palm oil stays semisolid at room temperature, making it an ideal addition to spreadable products. It also resists oxidation which effectively extends shelf life.
For these reasons, palm oil can be found in popular food items including:
Palm oil is also found in many hygiene products, from deodorant to toothpaste to shampoo. In industrial agriculture, palm oil may be used in animal feed or as an alternative energy source (i.e., biofuel).
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Why Do People Say Palm Oil Is Bad?
Some peoplemay say palm oil is badbecause nearly half of its calories come from saturated fat.
Saturated Fat and CholesterolAccording to the American Heart Association (AHA), saturated fats like those found in tropical palm oil are associated withincreased low-density lipoprotein (LDL) or “bad” cholesterol and can raise risk of heart disease.The AHA recommends limiting saturated fat consumption to 13 grams (g) per day.
Saturated Fat and Cholesterol
According to the American Heart Association (AHA), saturated fats like those found in tropical palm oil are associated withincreased low-density lipoprotein (LDL) or “bad” cholesterol and can raise risk of heart disease.The AHA recommends limiting saturated fat consumption to 13 grams (g) per day.
Food Is Not Necessarily All “Good” or All “Bad"While some foods get a reputation as being “bad,” bear in mind nutrition is more complex than this. Food is not inherently “good” or “bad” for you. Some foods like palm oil have both health benefits and potential downsides to consider.
Food Is Not Necessarily All “Good” or All “Bad”
While some foods get a reputation as being “bad,” bear in mind nutrition is more complex than this. Food is not inherently “good” or “bad” for you. Some foods like palm oil have both health benefits and potential downsides to consider.
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Palm Oil Nutrition Facts
Palm oil, like all other oils, is 100% fat. And while palm oil does contain a high concentration of saturated fat, it also contains other sources of fats andessential nutrients, including vitamin E. Consuming enough vitamin E is important because it acts an as antioxidant protecting cells against cancer and chronic disease such as heart disease.
One tablespoon of palm oil contains:Calories: 120Fat: 14 gSaturated fat: 7 gMonounsaturated fat: 5 gPolyunsaturated fat: 1 gVitamin E: 14% of the Daily Value (DV)
One tablespoon of palm oil contains:
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Weighing the Pros and Cons
If you’re unsure if palm oil is right for you, consider speaking with a registered dietitian (RD). Experts at Harvard Health suggest palm oil is a healthier alternative to trans fats.They suggest choosing oils that remain liquid at room temperature since these tend to contain less saturated fat.
Palm Oil Benefits
Some research has linked refined or red palm oil consumption to the following benefits:
Studies on palm oil’s effects on heart health have shown mixed results. One review from 2018 concluded insufficient evidence in favor of or against palm oil when it comes to heart health outcomes.
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Palm Oil Downsides
One of the main potential downsides of palm oil is that it contains the saturated fatty acid chain known as palmitic acid.
One comparative study from 2017 suggests palmitic acid is more likely to contribute to inflammation, insulin resistance (cells don’t respond well to insulin and can’t take up glucose from the blood, causing a glucose buildup and the need for more insulin), and fat storage orobesitythan other forms of fatty acid chains, such as lauric acid found in coconut oil and monounsaturated fat or oleic acid found in olive oil.
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Ethically Sourced Palm Oil
Palm oil is sometimes referred to as conflict palm oil because its cultivation and production contribute to mass deforestation and environmental harm.However, palm oil is one of the highest-yielding crops, so switching to other plant crops for oil production would require more land for the same output.
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Summary
Palm oil is a tropical oil popular in food and hygiene products and used in animal agriculture and as an alternative energy source. There has been much controversy around whether its benefits outweigh its potential downsides. Some studies have shown palm oil properties can benefit health, while others have demonstrated the opposite. Consider palm oil’s benefits and drawbacks before deciding to use or avoid it.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health.By the way, doctor: Is palm oil good for you?
World Wildlife Fund.8 things to know about palm oil.
Ethical Consumer.Foods that contain palm oil.
FoodData Central.Oil, palm.
American Heart Association.Saturated fat.
National Institute of Health: Office of Dietary Supplements.Vitamin E.
Dong S, Xia H, Wang F, Sun G.The effect of red palm oil on vitamin A deficiency: A meta-analysis of randomized controlled trials.Nutrients. 2017;9(12):1281. doi:10.3390/nu9121281
Tan CH, Lee CJ, Tan SN, Poon DTS, Chong CYE, Pui LP.Red palm oil: A review on processing, health benefits and its application in food.J Oleo Sci. 2021;70(9):1201-1210. doi:10.5650/jos.ess21108
Ibrahim NF, Yanagisawa D, Durani LW, Hamezah HS, Damanhuri HA, Wan Ngah WZ, Tsuji M, Kiuchi Y, Ono K, Tooyama I.Tocotrienol-rich fraction modulates amyloid pathology and improves cognitive function in AβPP/PS1 mice.J Alzheimers Dis. 2017;55(2):597-612. doi:10.3233/JAD-160685
Ismail SR, Maarof SK, Siedar Ali S, Ali A.Systematic review of palm oil consumption and the risk of cardiovascular disease.PLoS One. 2018;13(2):e0193533. doi:10.1371/journal.pone.0193533
DiNicolantonio JJ, O’Keefe JH.Good fats versus bad fats: A comparison of fatty acids in the promotion of insulin resistance, inflammation, and obesity.Mo Med. 2017;114(4):303-307. PMID: 30228616
Rainforest Action Network.What is conflict palm oil?
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