Palm Kernel Oil: Friend Or Foe On Keto?

Palm kernel oil is a type of vegetable oil that has been a subject of controversy due to its high saturated fat content and alleged environmental repercussions. While some experts claim that it can negatively impact cholesterol levels, others argue that saturated fat is not inherently harmful and may even offer certain health benefits. The method of extraction and processing are crucial factors in determining the quality and effects of palm kernel oil. Refined palm oil, commonly found in processed foods, has been linked to adverse health outcomes. However, crude or unrefined palm oil, also known as red palm oil, is considered nutritious and environmentally friendly. On the keto diet, which emphasises fat as the primary source of energy, the choice between different types of fats becomes particularly significant. While the keto diet encourages a high-fat intake, not all fats are equally beneficial, and it is important to distinguish between healthy and unhealthy sources.

Palm kernel oil is high in saturated fat

Palm kernel oil is a type of tropical oil that comes from the fruit of African oil palm trees, which are native to hot climates near the equator. The oil is extracted and processed to create crude palm oil, also known as red or unrefined palm oil. This type of palm oil is rich in nutrients and compounds such as carotenoids, giving it a distinctive red colour.

Red palm oil is considered the "good stuff" and is quite different from its refined counterpart. Refined palm oil is stripped of its nutrients and is commonly found in processed junk food, such as chips, cookies, and shortening. While highly processed junk food is undoubtedly bad for health, the refined palm oil itself is simply saturated fat, which is not inherently harmful.

Saturated fat has been the subject of controversy, with some outdated paradigms suggesting that it clogs arteries and leads to cardiovascular disease. However, recent studies have challenged this notion, finding no link between dietary saturated fat and heart disease. In fact, saturated fat has been linked to several health benefits, including raising HDL ("good") cholesterol, supporting a healthy gut microbiome, and promoting brain and central nervous system health.

When it comes to the keto diet, which emphasizes high-fat and low-carbohydrate intake, the choice of fats becomes crucial. While bacon, butter, and cheese are popular keto-friendly foods, they are high in saturated fat and should be consumed in moderation. Instead, it is recommended to focus on healthy fat sources like avocados, olive oil, and nuts, which provide essential nutrients and support overall health.

In conclusion, while palm kernel oil is high in saturated fat, the context of its processing and consumption plays a significant role in determining its health effects. Refined palm oil, commonly found in processed foods, is stripped of its nutrients and should be avoided. However, red palm oil, or unrefined palm oil, is rich in nutrients and has potential health benefits when consumed as part of a balanced diet.

It is also full of free radical-fighting antioxidants

Palm oil is a rich source of antioxidants such as carotenoids, tocopherols, tocotrienols, and phenolic compounds. These compounds are found in both crude palm oil (CPO) and palm kernel oil (PKO). The antioxidant activity of these oils can be attributed to their high total phenolic content (TPC).

The TPC of palm oils and palm kernel oils was determined using the Folin-Ciocalteu method, with results expressed as gallic acid equivalent (GAE). The results showed that the CPO extract had the highest concentration of TPC, followed by CPKO, RPO, RPKO, RPOo, and PKOo. The reduction in TPC along the refining steps is probably due to losses through absorption by bleaching earth, volatilization, and degradation during the refining processes.

The antioxidant activity of palm oils and palm kernel oils was determined using the 2,2-diphenyl-1-picrylhydrazyl (DPPH) assay. The results showed that the effect of antioxidants on DPPH radical scavenging activity decreased in the following order: CPO > CPKO > RPO > RPKO > RPOo > PKOo. Overall, CPO exhibited the highest antioxidant activity due to its high TPC compared to other extracted oil samples.

Palm oil, especially the red or unrefined variety, is rich in carotenoids, which are powerful, free radical-fighting antioxidants. Carotenoids are also what give palm oil its distinctive red colour. The carotenoids in red palm oil include alpha-carotene, beta-carotene, and gamma-carotene, which are precursors to vitamin A. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and maintaining the integrity of gut, lung, and skin tissue.

In addition to carotenoids, red palm oil is also rich in vitamin E, which is another potent antioxidant. Vitamin E helps to prevent oxidation inside the body by scavenging reactive oxygen species (ROS) and inhibiting apolipoprotein B, a protein that destroys arterial tissue. The tocotrienols in vitamin E have been found to be ten times more potent than other forms of vitamin E in terms of antioxidant activity.

Coenzyme-Q10 (CoQ10) is another antioxidant found in red palm oil, which is even more potent than vitamin E. CoQ10 helps to synthesize ATP (energy for cells) and has been shown to have potential anti-cancer activity. Red palm oil also contains moderate amounts of squalene, which has potential cardiovascular protective effects and is a precursor for cholesterol and essential sex hormones.

Unsustainable palm oil farming destroys rainforests

Palm oil is the most commonly produced and consumed vegetable oil worldwide. It is contained in thousands of supermarket products, from frozen pizzas to biscuits, margarine, body creams, soaps, makeup, candles, and detergents. It is also used as biofuel.

The issue with palm oil is that it is often produced unsustainably, leading to severe environmental, social, and ethical consequences.

Environmental Impact

• Deforestation: Oil palm plantations require a rainforest climate with high humidity and temperatures, so they are often established at the expense of rainforests. This has resulted in the destruction of vast stretches of thriving forests, releasing vast amounts of carbon into the atmosphere and contributing to climate change.
• Loss of biodiversity: The destruction of natural habitats has led to an irreversible loss of biological diversity, pushing endangered species such as the orangutan, Borneo elephant, Sumatran tiger, and Bornean rhino closer to extinction.
• Emissions: The process of preparing rainforest land for palm oil plantations involves cutting down valuable trees and burning the remaining vegetation, releasing large amounts of carbon dioxide. If the forest is on peatland, as is often the case in Indonesia, the land is drained, releasing even more carbon.

Social and Ethical Impact

• Displacement of Indigenous Peoples: The establishment of oil palm plantations has led to the displacement and brutal treatment of indigenous peoples and smallholder farmers who have inhabited and protected the forests for generations.
• Human Rights Violations: Human rights violations, including land conflicts and forced labor, are common, even on supposedly "sustainable" and "organic" plantations.
• Health Risks: Refined palm oil contains large amounts of harmful fatty acid esters that are known to damage DNA and cause cancer.

To address these issues, consumers can take several actions:

• Awareness and Advocacy: Educate yourself and others about the issues related to unsustainable palm oil production and advocate for change, such as mandatory labeling of palm oil in products.
• Consumer Choices: Avoid products containing palm oil, especially those that are not certified as sustainable. Choose products with alternative oils such as sunflower, olive, rapeseed, or flaxseed. Support companies that use sustainable palm oil and pressure manufacturers to switch to sustainable practices.
• Reduce Processed Food Consumption: Most edible products containing palm oil are processed foods. By reducing your consumption of processed foods, you can decrease your palm oil intake and improve your health.

By taking these actions, we can help protect the environment, support local communities, and promote sustainable practices in the palm oil industry.

Palm oil is the most consumed vegetable oil globally

Palm oil is extremely versatile. It is semi-solid at room temperature, resistant to oxidation, stable at high temperatures, odourless, and colourless. These qualities make it a popular choice for food manufacturers and consumers. It is used in spreads, fried products, and cosmetics.

Compared to other vegetable oils, oil palms are very efficient crops. They produce high quantities of oil over small areas of land, almost all year round. Oil palms use the least land (5.5%) and produce the most oil (32%) compared to other oil crops. This makes palm oil an attractive crop for growers and smallholders, who can rely on a steady income.

Palm oil accounted for about 36% of global oils produced from oil crops in 2014, and humans consumed an average of 7.7kg of palm oil per person in 2015. Indonesia and Malaysia are the biggest global producers of palm oil, with Indonesia producing 60% of it in 2022.

However, the palm oil industry has faced criticism from environmental and human rights groups. It is a significant contributor to deforestation in the tropics, threatening the habitats of endangered species such as the orangutan, pygmy elephant, and Sumatran rhino. There have also been allegations of human rights violations, including labour exploitation and child labour, among growers.

To address these concerns, the Roundtable on Sustainable Palm Oil (RSPO) was formed in 2004 to promote more sustainable and ethical production. The RSPO has production standards for growers that set best practices, and most of the global industry has bought into it. However, very little palm oil is certified through the organization, and some groups have criticized it as greenwashing.

Despite the controversies, palm oil remains the most consumed vegetable oil globally due to its versatility, efficiency, and widespread use in various industries.

Refined palm oil is stripped of its nutrients

Unrefined palm oil, also known as red palm oil, is rich in carotenoids, including beta-carotene, which the body can convert into vitamin A. It is also a good source of vitamin E, a powerful antioxidant that can help protect cells from damage and may offer protection against cancer and heart disease.

In contrast, refined palm oil is white or opaque in colour and is often used in junk food, such as cookies, chips, and shortening. It is also added to many ready-to-eat foods and non-food products, such as toothpaste, soap, and cosmetics. While refined palm oil is not inherently unhealthy, it is typically found in highly processed foods, which are linked to negative health outcomes.

When it comes to nutritional value, unrefined palm oil is the clear winner. However, it has a strong taste and odour that many people find unpleasant, which is why refined palm oil is more commonly used in commercial food products.

To summarise, while refined palm oil may be more appealing from a sensory perspective, it has been stripped of the nutrients found in unrefined palm oil, such as carotenoids and vitamins, during the refining process.

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