Is Palm Oil Keto-Friendly?

Palm oil is a highly controversial topic in the health and environmental sectors. It is the most consumed vegetable oil globally, but its health benefits are often questioned, especially in relation to the keto diet.

Palm oil is derived from the fruit of oil palm trees, which are indigenous to Africa but have been adopted in South-East Asian countries like Malaysia and Indonesia, which now supply over 85% of the international market.

The oil is extremely versatile and is used in cooking, cosmetics, biofuel, animal feed, pharmaceuticals, and industrial goods.

So, is palm oil keto-approved?

Palm oil is keto-friendly but not necessarily healthy

Palm oil is a highly controversial product. On the one hand, it is the most consumed vegetable oil on the planet, and it is keto-friendly. On the other hand, it is often procured from unsustainable sources, and most marketed palm oil is highly refined, devoid of nutrition, and used in junk food.

Palm oil is an edible vegetable oil derived from the fruit of oil palm trees. It is extremely versatile and has many uses in food and industry applications. It is used directly for cooking food, but it is also widely used for margarine, ice cream, and many other processed food products.

Palm oil is keto-friendly because it has zero carbs. It also has a high smoke point of 450° F, which ensures proper frying. However, it is not recommended for baking because its unique flavor can influence the taste.

There are two types of palm oil: crude palm oil (also known as red palm oil) and refined palm oil. Crude palm oil is the healthier option as it contains carotenoids, which are forebearers to Vitamin A, and the antioxidant tocotrienols, which are present in Vitamin E. Refined palm oil, on the other hand, is highly processed and devoid of nutrition. It also loses its natural red hue during the manufacturing process.

While palm oil itself is not unhealthy, it is often used in packaged junk foods, where it enhances the taste and texture of the food. This is why palm oil is linked to the obesity epidemic.

The palm oil industry has destroyed millions of acres of rainforest in countries like Indonesia, Malaysia, Borneo, Thailand, and Sumatra. These rainforests are the natural habitats of rare species, including the Sumatran tiger and Sumatran orangutan, and their destruction endangers the existence of these animals.

Organic palm oil farmers, on the other hand, take brownfields and turn them into richer soil. They work with organizations like the World Wildlife Fund (WWF) to ensure healthy habitats for the animals nearby.

Palm oil vs palm kernel oil

Palm oil and palm kernel oil are chemically different. Palm oil is extracted from the palm fruit, while palm kernel oil comes from the palm seed. Palm oil has 50% saturated and 50% unsaturated fats, while palm kernel oil has 80% saturated and only 20% unsaturated fats.

The bottom line

Crude palm oil is healthier than refined palm oil

Crude palm oil, also known as red palm oil or unrefined palm oil, is a nutritious oil that is good for both health and the environment. It is rich in carotenes, the forebearers to vitamin A, and contains the antioxidant tocotrienols, which are present in vitamin E. It is also a source of coenzyme Q10, a compound that may decrease inflammation in the body.

On the other hand, refined palm oil is stripped of its nutrients and is usually found in junk food snacks like chips, shortening, and cookies. While highly processed junk food is terrible for health, refined palm oil in itself is not. It is just saturated fat, and saturated fat is not to be feared. However, the process of refining involves high heat and chemicals, which strip out the nutrients from the oil and replace them with harmful chemicals.

Therefore, crude palm oil is healthier than refined palm oil. It is a good source of vitamins and antioxidants, and its natural red color indicates that it has not been stripped of its nutrients. In addition, the process of extracting crude palm oil does not involve high heat and chemicals, so it is less likely to contain harmful chemicals.

When it comes to the ketogenic diet, it is important to choose healthy fats. While palm oil is keto-approved due to its zero-carb content, not all palm oil is created equal. Crude palm oil, which is derived using natural methods without chemical intervention, is the healthiest option and offers the most health benefits. It is packed with healthy fats and antioxidants, making it a nutritious choice for those on a keto diet.

Palm oil is a non-GMO oil

Unrefined palm oil, also known as red palm oil or virgin palm oil, is the more nutritious option. It is rich in carotenes, which are precursors to Vitamin A, and contains antioxidant tocotrienols, a form of Vitamin E. Red palm oil also contains coenzyme Q10, squalene, and other health-promoting compounds. As a result, it has been linked to several health benefits, including improved brain function, reduced risk factors for heart disease, enhanced vitamin A and E absorption, and potential anti-cancer effects.

The extraction process for red palm oil is relatively simple and natural. It involves cold-pressing the oil out of the red palm fruit, retaining its reddish color and nutrients. This type of palm oil is resistant to oxidation and has a long shelf life, making it suitable for high-temperature cooking and frying.

On the other hand, refined palm oil is highly processed and stripped of its nutrients, resulting in a white or opaque color. This type of palm oil is commonly found in junk food, such as chips, cookies, and shortening. While saturated fat itself is not inherently harmful, the excessive processing and presence of other unhealthy ingredients in these foods contribute to negative health outcomes.

When considering the use of palm oil, it is essential to distinguish between the unrefined and refined varieties. Unrefined, organic, and sustainably sourced red palm oil offers nutritional and health benefits, while the refined version has been associated with negative health impacts.

Palm oil is rich in vitamin E Tocotrienols

T3s have been shown to inhibit the release of various inflammatory mediators that contribute to age-related diseases. They also reduce melanin production and skin damage, and prevent cardiovascular disease and stroke. There is evidence that T3s possess neuroprotective, anticancer, and anti-osteoporosis properties. They also protect the gastrointestinal tract, facilitate blood glucose control in people with diabetes, and prevent fatty liver disease.

Palm oil is an outstanding source of a class of vitamin E with a powerful antioxidant called tocotrienols. Tocotrienols have qualities that may promote brain health. They may assist in preserving the fragile polyunsaturated fats in the brain, delay the progress of dementia, diminish the chance of stroke and inhibit the growth of brain tumours.

Vitamin E is vital for cooking fats and contributes significantly towards immune health. Regular consumption of red palm oil can reduce BSO-induced oxidative stress and helps the body fight infections better.

Palm oil is also rich in Tocotrienol, which improves skin and hair health. Regular consumption can give you stronger hair and better skin. It also helps in the reduction of dark spots over time.

Palm oil is not suitable for baking

Firstly, palm oil is highly refined, which means it has been processed with high heat and chemicals, stripping away its nutrients and replacing them with harmful substances. This can cause inflammation in the body and is not conducive to a healthy ketosis state.

Secondly, the environmental impact of palm oil production is devastating. The cultivation of palm oil has led to massive deforestation, causing habitat loss for animals and contributing to the climate crisis.

Thirdly, the health impact of palm oil is concerning. Its high saturated fat content can increase LDL cholesterol levels, posing risks for cardiovascular health. The processing of palm oil at high temperatures also creates harmful compounds, which may have negative health effects.

Finally, palm oil contributes to excessive calorie intake due to its prevalence in processed foods, potentially leading to obesity and related health issues.

While palm oil may be versatile and cost-effective for bakers, these disadvantages outweigh the benefits, making it an unsuitable choice for baking, especially when healthier alternatives are available.

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