Is Virgin, Red Palm Oil a Healthy Oil ?

Red palm oil is natural extract from palm tree fruit. Poised to give its popular tropical cousin coconut oil a run for its money, this brightly colored oil adds an excellent red colour to your meals and has a sweet, nutty taste.

In this article I would examine the health benefits of red palm oil and see how it compares with other cooking oils nutritionally,

The simple answer to the question is YES. Here are the reasons why its healthy.

Recent studies have shown that saturated fat from plants are not the bad type. As a result coconut oil which has more saturated fat than the red palm oil has received more acceptance in developed countries.

The red palm oil, like any other plant oil, does not contain any cholesterol! It contains just 50% saturated fat, the rest are Mono-saturated and Poly-unsaturated fats.

Nutritional Facts

1 Tablespoon (14gms) of palm oil

Calories 120

Total Fat 14 g

Saturated fat 7 g

Polyunsaturated fat 1.3 g

Monounsaturated fat 5 g

Cholesterol 0 mg

The USDA recommends that consumption of saturated fat should not be more than 10% of a person’s total daily fat intake.

This recommendation is based on the fact that consuming too much saturated fat can increase a person’s risk of cardiovascular diseases.

Palm oil is laced with antioxidants, including vitamin E and carotenoids such as beta-carotene and alpha-carotene.

In the body, beta-carotene can be converted to vitamin A, which is used to promote eye, bone and immune health.

Higher intakes of alpha-carotene, on the other hand, may be protective against mortality from heart disease , according to research out of the University of Maryland School of Medicine.

Look for brands that source their red palm oil sustainably, such as taking steps to avoid destroying rainforest for palm plantations.

Palm oil is relatively heat-stable, but please do not burn, as you will destroy its natural goodness and taste. It’s a good choice for your frying pan or as a replacement for butter when baking.

Its buttery flavor works well in curries, rice and fish dishes , sauces and spreads, as well as in smoothies or drizzled over popcorn and roasted potatoes.

I recommend you use the rich red faction at the top that is liquid and flowing at room temp. This faction is lower in saturated fat.

Discard the orange red solid faction at the bottom which is higher in saturated fat. Avoid the tradition of mixing the two factions. Always note that saturated fat is solid at room temp.

On an average intake of 2000 calories a day, upto 2 tablespoonfuls or 30g of red palm oil would be nutritious and safe.

I hope you enjoy cooking with extra virgin palm oil. It has the added advantage of giving your stews an appetising red colour tinge.

As with all oils and fats at 9cal/g, it's calorie ladden and so be mindful of the quatity you use to avoid excessive weight gain.

Thanks for being here and goodluck on your journey to wellness. Check out other articles that may interest you using the search button above.

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