Photo: from open sources
Most of the negative reviews are about refined palm oil, which is widely used in the food industry
Palm oil has long been the subject of controversy among nutritionists and consumers. It is accused of having a negative impact on the cardiovascular system, contributing to obesity and even carcinogenicity. Whether this tropical fat is always the enemy of our health, tells RBC-Ukraine.
Is palm oil useful?
Most of the negative reviews concern refined palm oil, which is widely used in the food industry because of its cheapness and versatility. The refining process, which involves high temperatures, can lead to the formation of harmful compounds, particularly glycidyl esters and trans fats, which do pose a threat to heart health, vascular health and can have carcinogenic effects.
The situation with raw, unrefined palm oil is radically different. This product, which has a rich reddish-orange colour, is a veritable treasure trove of beneficial substances:
Vitamin E (tocotrienols)
Raw palm oil contains a high concentration of tocotrienols, a potent form of vitamin E that is a strong antioxidant. Studies show that tocotrienols may have protective effects on the heart, brain, liver, kidneys and other organs.
Carotenoids (provitamin A)
The bright colour of raw palm oil is due to the high content of carotenoids, particularly beta-carotene, which is converted into vitamin A in the body. Carotenoids are powerful antioxidants and are important for eye, skin and immune system health. The carotene content of palm oil is much higher than that of carrots or tomatoes.
Coenzyme Q10 (ubiquinone)
This vitamin-like substance is an important catalyst of energy metabolism in cells and has antioxidant properties.
Phytosterols
These plant compounds may help lower levels of “bad” cholesterol (LDL) in the blood.
Saturated and unsaturated fatty acids in a balanced ratio: Raw palm oil contains both saturated, monounsaturated and polyunsaturated fatty acids, which is important for a balanced diet.
Under what conditions is palm oil harmless (and even beneficial)?
Consumption of raw, unrefined oil
It is in this form that palm oil retains the maximum of its beneficial properties and does not contain harmful trans fats and glycidyl esters, which are formed during high-temperature processing.
Moderate consumption
Like any other high-fat product, palm oil should be consumed in moderation as part of a balanced diet.
Using certified sustainable palm oil: By choosing products containing certified palm oil produced in an environmentally responsible manner, you are not only taking care of your health, but also supporting the preservation of the environment and the rights of local communities.
In quality products with minimal processing: When palm oil is used in products that have undergone minimal heat treatment, the risk of harmful compounds is much lower.
What foods with this oil should be avoided
Consumption of refined palm oil
It is this type of oil, which is the main ingredient in many industrial products, that poses the main threat due to its content of trans fats and glycidyl esters.
Excessive consumption of palm oil products
Even if good quality palm oil is used, excessive consumption of palm oil can lead to increased caloric intake and fat imbalance.
Products with unknown palm oil origin
Lack of information on production method and certification may indicate poor oil quality and the potential presence of harmful substances.
