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Advantages of Cooking with Red Palm Oil
Contains Fats That Are Beneficial to Health
The fatty acid composition of palm oil is similar to that of the fat tissue in most people on an ordinary diet. It contains a healthy mixture of all the types of fatty acids: 10% polyunsaturated, 40% monounsaturated and 50% saturated fatty acids. The saturated fatty acids are made up of 44% palmitic acid and 5% stearic acid. The unsaturated fatty acids consist of 39% oleic acid (monounsaturates) and 10% linoleic acid (polyunsaturates).
Palmitic acid, a 16-carbon-chain saturated fat, makes up almost half of the fatty acids in red palm oil. That means it's good for supplying energy that is easy to digest and does not cause a rise in blood sugar or insulin. You have to eat, and if you aren't getting energy from fat it will have to be from either protein or carbohydrates. Red palm oil is a good source of easy-to-digest calories without putting a burden on insulin production. It won't cause syndrome X and it won't raise your triglycerides or LDLs. Furthermore, it actually raises HDL levels relative to LDLs. (Note: Blood lipids are made worse by excessive dietary fat, but to put that in perspective, it is trans-fats that are the worst, refined sugar runs a close second, and then some, but not all, saturated fats. Palmitic acid, the main saturated fat in palm oil, actually improves blood lipid profiles.)
Remains Stable Even When Cooked at High Temperatures
Most oils become rancid from exposure to heat, light, and oxygen. Red palm oil is naturally protected by its high levels of vitamin E antioxidants, and has a natural resistance to oxidation and rancidity. It can be safely used for cooking, and in fact, a study examining the cooking of red palm oil at high temperatures showed that it does not have an adverse effect on blood lipids.26 It also contains a very low concentration of linolenic acid and only a moderate proportion of linoleic acid, the most readily oxidized components of oils, making it even more resistant to rancidity. For an oil that contains essential fatty acids, palm is surprisingly stable in cooking applications.
How Does Red Palm Oil Compare to Other Oils?
- Red palm oil contains more antioxidants and vitamin E than any other oil.
- No other oil contains a significant amount of carotenes.
- It contains a healthy balance of all types of fat: 10% polyunsaturated, 40% monounsaturated and 50% saturated fatty acids, similar to that of the fat tissue in most people on an ordinary diet.
- Remains stable when used for cooking.
- It is not hydrogenated, is not processed with heat or solvents such as hexane, and does not contain any trans-fatty acids
- On the other hand, olive oil which has typically been considered the healthiest cooking oil, is low in polyunsaturated fatty acids and vitamin E, high in monunsaturated fatty acids, and does not remain stable when used for cooking.
Conclusion
Red palm oil is an excellent oil for general use. But even with this high quality oil, for optimal fatty acid profile we recommend supplementing with omega-3 fatty acids from flax seed or flax seed oil, hemp oil, or fish oil. In fact, one study showed that the combination of fish oil and palm oil synergistically improves blood lipids, lipoproteins and cardiovascular risk factors.29 You can get your Omega-6 oils from nuts, seeds or good quality vegetable oil like sesame, non-GMO sunflower, and non-GMO soy oil. (The reason we say non-GMO is because the food industry is systematically engineering the seeds to have low EFAs in order to extend the shelf life—besides the fact that GMOs have not been adequately tested from a public health point of view. Use an organic, unrefined, non-GMO vegetable oil, and don't cook it or the EFAs will be destroyed.)
Scientific research has shown the health benefits of red palm oil, which could easily replace the tremendous amounts of trans-fats used in the production of pastries and breads, without the negative health effects. Also, red palm oil presents the most sustainable option among edible oils due to its high yields, providing work to thousands of people throughout Southeast Asia. It is quite possible that red palm oil could satisfy the world's demands for healthy oils and fats without straining the earth's limited land and energy resources … and it's an excellent, multi-purpose oil that will be a healthy addition to your pantry.
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This article is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a physician before embarking on a dietary supplement program.
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