Palm oil appears to have some health benefits. Some studies have shown that palm oil [can help reduce] the risk factors for heart disease and aid in brain functioning, says Michalczyk.
Palm oil is high in tocotrienols, a form of vitamin E that acts as antioxidants. Some research suggests that tocotrienols can slow the progression of dementia and lower stroke risk, she adds.
Still, palm oil isn't the healthiest oil you can use for cooking. And the jury is still out as to the other suggested health benefits. "The oil is about half good (unsaturated) and half bad (saturated) fats, but it’s in so many varying foods that it’s difficult for researchers to determine if it’s good or bad for you,” says Rizzo.
Some studies even show negative side effects. “There are studies that refute the studies that show palm oil has benefits for heart disease,” says Michalczyk.
Here is the nutritional content of one tablespoon (14 grams) of palm oil :
One study was conducted on women with high cholesterol.
It showed that levels of small, dense LDL (sdLDL) — the type of cholesterol linked to heart disease — increased with palm oil but decreased with other oils. However, a combination of palm oil and rice bran oil decreased sdLDL levels).
Another study found that sdLDL didn’t change in the group that consumed palm oil, while large LDL particles increased. Large LDL particles are considered less likely to cause heart attacks than small, dense LDL particles.
Other studies have reported elevations in LDL cholesterol levels in response to consuming palm oil. However, in these studies, LDL particle sizes weren’t measured.
It’s important to note that these are only potential risk factors and not evidence that palm oil can actually cause heart disease.
