Palm Oil
Palm oil is made from the fruit of the African oil palm. Over the past several decades, it has become one of the most produced oils in the world. Palm oil is in nearly half of the packaged products you find in supermarkets. It's used in toiletries, cosmetics, and processed foods.
That's because palm oil is extremely versatile. It’s semi-solid at room temperature so it can be used as a spread. It’s resistant to oxidation, so it makes products last longer. And it can withstand high temperatures, so it works well for frying food. But while it's not considered as unhealthy as trans fats, palm oil is 50% saturated fat. Saturated fat is often linked to heart disease.
Palm oil has long been used in traditional medicine to treat everything from backaches to malaria. Some research has indicated that palm oil might have certain health benefits. It's rich in certain antioxidants, and early studies have shown it may have benefits for brain and even heart health. But we need more research to confirm this.
Where does palm oil come from?
Oil palm trees are native to Africa. But today, about 85% of all oil is produced from trees grown in Indonesia and Malaysia. Environmental groups have raised concerns about palm oil farming because it has led to deforestation as well as habitat destruction for orangutans, elephants, and rhinos.
Further, the burning of forests to create palm plantations releases "greenhouse" gases into the air and adds to global warming. Some methods used in palm oil farming can also cause water pollution and soil erosion.
In addition, the U.S. Department of Labor says child labor is used on oil palm farms in Indonesia, Malaysia, and Sierra Leone.
Is palm oil a seed oil?
Palm oil is a fruit oil, made by squeezing the fleshy fruit of the oil palm tree.
What Is Red Palm Oil?
Red palm oil is the crude or unrefined form, which gets its name from its reddish color. It's been used for cooking in Africa and Egypt for centuries. But it has a strong taste and odor, which many people find unpleasant. So, most palm oil used in consumer products is the refined type.
Health benefits of red palm oil
Many studies into health benefits have focused on red palm oil or extracts from it. Red palm oil is much higher in antioxidants such as vitamin E than refined palm oil.
As an antioxidant, vitamin E helps protect your cells from damage by harmful molecules called free radicals. These molecules are thought to play a role in cancer and heart disease. Vitamin E also helps keep your immune system healthy and is involved in helping your cells interact. Studies show that vitamin E may also help protect against age-related macular degeneration.
Other Types of Palm Oil
Crude palm oil. You might also hear red palm oil referred to as crude palm oil. This is palm oil that hasn't been bleached, deodorized, and neutralized.
Palm kernel oil. Palm oil is not the same as palm kernel oil, which is extracted from the seed inside the fruit. Palm kernel oil is 85% saturated fat. It's used in soaps, detergents, and lotions as well as processed foods such as coffee creamer, candies, and cheese products.
Palm Oil Nutrition Information
A one-tablespoon serving of palm oil contains:
- Calories: 120
- Protein: 0 grams
- Fat: 14 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
A tablespoon of refined palm oil contains 2.16 milligrams of vitamin E, about 14% of the recommended daily allowance.
Red palm oil is even higher in vitamin E than the refined version. It's also rich in carotenoids, which your body converts to Vitamin A.
What Is Palm Oil Used For?
Palm oil is the most commonly consumed oil in the world. Among the many products that may contain palm oil are:
- Baby formula
- Baked goods, such as bread and cookies
- Beverages, such as chocolate drinks
- Biofuels
- Cooking oil
- Cosmetics such as lipstick
- Detergent
- Margarine
- Peanut butter and other nut butters
- Prepared foods, including pizza dough and ramen noodles
- Soaps and shampoos
It may go by other names on product labels, such as vegetable oil, palmate, glyceryl, or sodium lauryl sulfate.
Palm Oil Benefits
Among the potential health benefits of palm oil are:
Treating vitamin deficiency
Carotenoids such as those in red palm oil help increase the amount of vitamin A your body can absorb. Vitamin A is important for eye health, the immune system, and growth in children.
In developing countries, including red palm oil in the diet during childhood or pregnancy helps prevent vitamin D deficiency. Red palm oil can also boost vitamin A levels in people who already have deficiencies. This includes people with cystic fibrosis or other conditions that make it hard for the body to absorb fat-soluble vitamins.
Protecting brain health
Early studies in cells and animals found that palm oil and a concentrated form of it seem to reduce inflammation, damage from free radicals (called oxidative stress), and cell death in the brain. This benefit has been credited to the form of vitamin E found in palm oil, called tocotrienol. One study involving 121 people found that tocotrienols from palm oil seemed to halt the progression of brain lesions, damaged areas that are linked to dementia. But we need more and bigger studies to support these findings.
Improving heart health
Research into palm oil's effects on heart health has been mixed. But some early studies show promise.
One review study compared palm oil to other types of dietary fats. It found that people whose diets were high in saturated and trans fats had unhealthier levels of cholesterol than those who ate lots of palm oil. But people who consumed more monounsaturated and polyunsaturated fats had healthier blood fat levels than those who consumed diets rich in palm oil. High cholesterol is a risk factor for heart disease.
Some studies in animals have found that red palm oil may help protect against heart attacks caused by the narrowing of the heart arteries. It's thought to activate protective pathways in the heart and decrease tissue injury, among other things.
We need more research into how palm oil might affect the health of your heart.
Is Palm Oil Bad for You?
Before you take palm oil supplements or start using palm oil for cooking, keep in mind that it has some drawbacks:
Compared to other liquid oils, palm oil is relatively high in saturated fats. It's nearly 50% saturated fat, while olive oil is about 14%. Saturated fats are linked to high cholesterol and an increased risk of heart disease and other chronic health conditions.
Palm oil is likely healthier than butter, but less heart-healthy than olive oil and other oils that are liquid at room temperature.
Interactions with drugs and supplements
Palm oil could interact with:
- Medications that slow blood clotting (anticoagulant or antiplatelet drugs)
- Beta-carotene supplements
- Vitamin A supplements
Talk to your doctor before you start using a palm oil supplement, especially if you also take one of these.
Other precautions
