Palm oil is a versatile and frequently used vegetable oil that is a mainstay in African cuisine, which is derived from palm trees. Palm oil’s use does not stop in the kitchen; it has been used constantly in the manufacturing of cosmetic items for many years. But here’s an interesting fact: With 213.4 million people (World Bank, 2021), Nigeria is Africa’s top user of palm oil.
Nevertheless, “in the early 1960s as the world’s largest palm oil producer with a global market share of 43%. Today, it is the 5th largest producer with less than 2% of total global market production of 74.08 million MT,” PWC Limited reported. Despite its numerous benefits, there is still a heated discussion about its health implications. This article will focus on both the potential benefits and downsides of palm oil.
Potential Benefits of Palm Oil
Palm oil, in addition to being a crucial ingredient in practically everyone’s favorite local Nigerian cuisines such as bitter leaf soup, egusi soup, amala, and ewedu, has some significant health benefits. I’m referring to being high in vitamin E and tocotrienols. These compounds are thought to benefit brain health and lower risk factors for heart disease.
Furthermore, global research has revealed that palm oil consumption may enhance the balance of LDL (low-density lipoprotein) and HDL (high-density lipoprotein) cholesterol levels, which are important variables in cardiovascular health. Before you run for the hills with this information, keep in mind that research on the impact of palm oil on cholesterol levels is inconclusive, with inconsistent findings from several studies. Some anticipate beneficial benefits, while others predict neutral or even negative outcomes.
Potential Drawbacks of Palm Oil
While palm oil can help to balance cholesterol levels, it’s important to note that it’s still high in saturated fats, which are known to raise LDL cholesterol levels, the “bad” cholesterol that can clog your arteries like Lagos State rush hour traffic, and is also linked to heart disease. That’s because palm oil contains a high concentration of saturated fat, approximately 50%.
According to the American Heart Association, they recommend “aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. For example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat. That’s about 13 grams of saturated fat per day.”
Some people prefer refined palm oil over unrefined palm oil. Does this significantly reduce the influence on cholesterol levels? The response is, “No, it doesn’t.”
Both types contain saturated fat; the only significant difference between them is that refined palm oil undergoes a procedure that removes part of its natural color and flavor, while unrefined palm oil keeps more of its original properties. If you’re really concerned about the impact of palm oil on your health, you should consume it in moderation, whether refined or not.
Conclusion
The health implications of palm oil are complex. While it includes helpful compounds such as vitamin E and tocotrienols, the high saturated fat content may raise LDL cholesterol levels, increasing the risk of heart disease. So, while palm oil consumption may have some favorable benefits on cholesterol balance, the total influence on heart health is determined by a variety of factors, including the individual’s diet and lifestyle.
