What happens to your body when you eat palm oil

Palm oil is found almost everywhere. Unless you strictly avoid it, chances are you’ve eaten something containing palm oil or used a product with it. In this article, you’ll learn what palm oil is, how it affects human health, its environmental impact, and considerations for including it in your diet.

What is palm oil?

As the name suggests, palm oil comes from the fruit of the oil palm. It is native to West and Central Africa, where there is the exact species that is cultivated there Elaeis guineensi, and has been for over 7,000 years. Other species of oil palm are cultivated throughout the world, mainly in Southeast Asia. You can find palm oil in most international markets, in jars or bottles, usually in the red variety.

The oil from the palm plant is deep red-orange in color and has a distinct taste and smell. This minimally processed product may be labeled as unrefined palm oil or red palm oil. It can be further processed into a colorless and odorless product and labeled as refined palm oil. Since refined palm oil also has a longer shelf life and higher smoke point than its unrefined counterpart, it can be used in a variety of ways.

uses

Palm oil is primarily used in culinary applications. In the African heritage diet, unrefined palm oil is found in many cuisines and is a commonly used cooking oil. In most of the world, including the United States, refined palm oil is widely used, largely because of its attributes as a semi-solid fat at room temperature and a high smoke point oil. These attributes make it ideal for the production of mostly processed, shelf-stable foods such as:

• Cookies and baked goods
• Nut butters
• chocolates
• Margarines and shortenings
• Cereals
• Fried foods

Other uses of palm oil include:

• soaps
• Toothpaste
• Lipstick, makeup and other cosmetics
• Animal feed
• biodiesel

Nutrition facts of palm oil

Oils, including palm oil, are 100% fat, with one tablespoon yielding about 120 calories. Half of its fatty acids are saturated, and the other half is a combination of monounsaturated and polyunsaturated. Due to the saturated fat content, palm oil is semi-solid at room temperature.

In terms of nutrients, palm oil is rich in carotenoids, a family of powerful antioxidants that also give palm oil its characteristic orange-red color. It is also a good source of vitamin E, another compound with antioxidant properties. Antioxidants work to neutralize free radicals, compounds that can damage DNA and cells, which can lead to chronic diseases such as cancer and atherosclerosis (hardening of the arteries).

One tablespoon of unrefined red palm oil provides:

Potential benefits

In general, dietary fats are essential to help supply fat-soluble vitamins and micronutrients throughout the body and help form active compounds such as hormones (such as testosterone and estrogen). Other benefits include:

Good source of vitamin A

Beta-carotene found in unrefined (red) palm oil is converted to vitamin A in the body and has several antioxidant properties. According to Cordialis Msora-Kasago, MA, RD, a registered dietitian with Maitano Nutrition and Lifestyle Medicine, this is important, especially for those on diets low in vitamin A. With many diets of African heritage lacking a variety of foods rich in vitamin A, palm oil is an important source and, consequently, can prevent blindness, strengthen the immune system and decrease the risk of pregnancy-related complications, says Msora-Kasago.

Cardioprotective and neuroprotective effects

Palm oil contains tocotrienol (T3), a form of vitamin E that is a very powerful antioxidant. Research has shown that T3 confers protective effects on most parts of the body, including the heart, brain, liver, kidneys, stomach, and bones. In addition, T3 can help lower LDL cholesterol (known as bad levels) by up to 38%. Palm oil, especially the red, unrefined variety, is a great source of vitamin E, says Gregory Lafortune, MS, RDN, LD, a registered dietitian nutritionist with Optimal Plan Nutrition. Because these powerful compounds can lower cholesterol, reduce inflammation, and reduce the risk of cognitive impairment, incorporating unrefined palm oil can be a great addition to a healthy diet despite common negative associations.

Possible disadvantages

Despite the potential benefits of palm oil, it may have some drawbacks due to its saturated fat content. Excessive saturated fat intake is associated with an increased risk of cardiovascular disease (CVD) as it raises LDL cholesterol and lowers HDL (known as good) cholesterol.

However, a review of the literature on palm oil and health found no strong evidence linking palm oil use to cardiovascular disease. In fact, one of the studies reviewed suggested that excessive consumption of other dietary sources of saturated fat such as red meat and dairy, along with lack of physical activity and other lifestyle factors, play a greater role important in contributing to CVD than palm oil consumption.

The 2020-2025 Dietary Guidelines for Americans recommends limiting your intake of saturated fat to 10% of total daily calories. So if you consume 2,000 calories, that would be 200 calories (or 22 grams) of saturated fat per day.

This means that palm oil can be safely consumed as part of a well-balanced diet. Just because palm oil contains saturated fat doesn’t mean it should be avoided entirely. No food is the sum of a single ingredient, says Msora-Kasago

Environmental impact of palm oil production

Palm oil often receives attention not only for its nutrition, but also for its impacts on the environment. In Indonesia and Malaysia, where nearly 90% of the palm oil used commercially is harvested, unsustainable palm oil production has destroyed forests, habitats and the wildlife within. While these effects certainly negatively affect the planet, the destruction of these ecosystems also harms the people who depend on them as sources of traditional food, medicinal herbs and even drinking water.

That said, keep in mind that not all palm oil plantations are owned and operated by large corporations. Many small farmers and producers grow oil palm in a sustainable way, minimizes environmental impact and adheres to fair labor practices. Products with certifications from organizations such as the Round Table on Sustainable Palm Oil (RSPO) help consumers make the best possible choice.

The bottom line

Palm oil has a variety of uses worldwide, both culinary and non-culinary. Despite its saturated fat content, palm oil has a number of antioxidant and anti-inflammatory compounds that support human health, especially when enjoyed as part of a traditional African diet.

Pay attention to where the oil you consume comes from and how it is grown, and if possible, strive to use sustainably sourced palm oils. Msora-Kasago reminds us that all palm oils are not created equal, and whenever possible, select minimally processed, unrefined palm oil. Palm oil in a stew of green leafy vegetables, lean proteins, tomatoes, and aromatics like kontomire stew is not the same as palm oil used in cookies, cakes, and other foods.