Palm oil is everywhere and in everything. This edible vegetable oil is very versatile which makes it extremely useful across a wide variety of different industries. With the demand for palm oil on the rise, these trees have become one of the most attractive crops for growers and small farms. There is a lot of controversy surrounding the use of palm oil due to the negative impact its harvesting process has on rain forests and the animals and endangered species who live there. This tropical oil may have sustainability issues, but it is a Whole30 compatible oil and as such can be used by those following this dietary approach.
Palm oil is Whole30 compliant, while palm kernel oil is not. It is one of several oils that is recommended to use most often while following the diet. Palm oil does come with a bit of controversy regarding its sustainability and potential health risks. The best Whole30 alternatives are California Olive Ranch Extra Virgin Olive Oil and Carrington Farms Ghee.
In this article we’ll discuss a brief overview of palm oil, nutritional content, a bit about some of the controversy surrounding palm oil, and review several alternative options. Let’s dig in!
Contents
What is Palm Oil?
Palm oil is an edible vegetable oil that comes from the fruit of the oil palm tree. Two different types of palm oil are produced from the oil palm. These include crude palm oil and palm kernel oil. This oil is typically added to ready-to-eat foods like nut butters, cereals, coffee creamers, and margarine. It is also added to items like toothpaste, lipstick, and soaps. It can also be used for sauteing or frying due to its high smoke point. According to the USDA, approximately 85% of palm oil is produced in Indonesia and Malaysia. It is one of the most cheaply produced oils in the world and can be harvested year round. This contributes to its popularity among a variety of different industries.
Palm Oil vs Palm Kernel Oil
There are two main types of oil – palm and palm kernel oil – vary greatly in their nutrient compositions, physical characteristics, and chemical compositions. Roughly 80% of the fat in palm kernel oil is saturated fat, while around 50% of the fat in palm oil is saturated. Palm oil is typically utilized in edible products while palm kernel oil is primarily used for non-edible products like cosmetics, detergents, and toiletries.
Oil Processing
Fresh fruit bunches are collected from the oil palm trees and taken to a mill. Here, the oils are extracted from the fleshy part of each fruit in the bunch. This oil is known as crude palm oil. There is a kernel, or seed, found inside of the fruit that is extracted and sent to a crushing mill. From here, the oils are extracted from the kernel and the leftover pulp is processed to create palm kernel cakes or palm kernel expeller. This bi-product of palm oil extraction is typically used in animal feed.
Oil Refinement
Most crude palm oil is refined in an effort to remove the red-orange color, remove impurities, and eliminate any odors or unpleasant flavors. This physical refinement creates a palm oil product that is odorless, neutral in flavor, and light yellow in color. There is a form of palm oil known as red palm oil that is mildly processed so as to only remove odors and flavors. When the red color is retained, palm oil retains much more beneficial components like carotenes (which convert to vitamin A in the body) and antioxidants.
Palm kernel oil also undergoes a refining process which includes filtration, degumming, deacidification, decoloration, and deodorization.
Is Palm Oil Whole30 Compliant?
Palm oil is Whole30 compliant and is recommended as an oil that can be used daily. It has achieved Whole30 approval because it is derived from the fruit of the oil palm and not the seed. This would mean that palm kernel oil is not Whole30 compliant.
Potential Health Benefits and Risks
There has been research indicating that palm oil may provide some health benefits including brain and heart health. On the contrary, there have also been arguments made against the use of palm oil due to the potential negative impact it could have on heart health.
Heart Health
The majority of research studies on palm oil have provided mixed results. A decent percentage of them show that the oil appears to lower LDL, or “bad”, cholesterol, and increases HDL, or “good”, cholesterol. Others, however, show that palm oil may actually raise LDL cholesterol levels. It is important to note, though, that an increase or decrease in these cholesterol levels is not the only indicator of good or poor heart health.
Brain Health
In regards to brain health, palm oil research shows some promise. Just one tablespoon of palm oil provides about 11% of the daily recommended intake of vitamin E. Vitamin E has strong antioxidant properties and has been shown in some animal studies to reduce the risk of stroke, protect brain tissue, and slow progression of degenerative brain diseases.
Palm Oil Controversy
The production and harvesting of palm oil has brought about some controversy in recent years. In order to produce palm oil, a large amount of forests are completely wiped out so oil palm trees can be grown. Many argue that this major deforestation is also contributing to climate change. Furthermore, this deforestation is upsetting the natural habitats of some already endangered species like the Orangutan, Sumatran rhino, and Pygmy elephant. Due to the increasing demand for palm oil and the negative impacts it is having on our planet, there has been a big push for manufacturers to practice more sustainable landscaping to protect natural habitats, animals, and reduce carbon emissions.
Nutritional Profile of Palm Oil
All of the calories in palm oil come from fat. As mentioned previously, palm kernel oil is about 80% saturated fat, while palm oil is only 50% saturated fat. The remainder of fatty acids in palm oil consist of 40% monounsaturated fats and 10% polyunsaturated fats. When palm oil is refined, it typically will be stripped of its natural orange-red color. This pigment is created by powerful antioxidants known as carotenoids, which may be helpful in preventing disease, reducing inflammation, and enhancing the immune system.
Nutiva Red Palm Oil
Ingredients:
- Organic Fair Trade Unrefined Palm Fruit Oil
Nutritional Information (per 1 Tablespoon):
- Calories: 130
- Total Fat: 14g
- Saturated Fat: 6g
- Polyunsaturated Fat: 1.5g
- Monounsaturated Fat: 6g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Alternative Options
There are multiple different oils and cooking fats that are Whole30 compliant. These include coconut oil, animal fats such as lard, duck fat, and tallow, ghee, olive oil, and avocado oil. Let’s review a few of our favorite healthy alternatives together!
California Olive Ranch Extra Virgin Olive Oil
This olive oil is super versatile and mild-flavored, making it a great alternative to palm oil for baking, grilling, sauteing, roasting, or in dressings and marinades. Its nutrient composition is similar to that of avocado oil as it also provides a large amount of heart healthy monounsaturated fats and is Whole30 approved.
Ingredients:
- Extra Virgin Olive Oil
Nutritional Information (per 1 Tablespoon):
- Calories: 130
- Total Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 1.5g
- Monounsaturated Fat: 11g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 10g
- Protein: 0g
Carrington Farms Ghee
Clarified butter, also known as ghee, is produced by separating milk solids and water from butterfat. The butterfat that remains is what we know as clarified butter. Removing the milk solids increases the smoke point of the butterfat meaning that it can be used for higher temperature cooking like sauteing, but the removal of milk proteins also makes it Whole30 approved.
Ingredients:
- Organic Clarified Butter
Nutritional Information (per 1 tablespoon):
- Calories: 130
- Total Fat: 14g
- Saturated Fat: 10g
- Monounsaturated Fat: 4g
- Cholesterol: 35mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Primal Kitchen Avocado Oil
Avocado oil is one of our favorite alternatives to palm oil. Its high smoke point and neutral flavor make it great for cooking or adding it to dressing and marinades to be consumed in its raw form. This oil is low in saturated fat, high in heart healthy mono- and polyunsaturated fats, a good source of vitamin E, and is Whole30 compliant.
Ingredients:
- Avocado Oil
Nutritional Information (per 1 tablespoon):
- Calories: 120
- Total Fat: 14g
- Saturated Fat: 2g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 10g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Main Takeaways
Palm oil is an extremely versatile oil that is used in almost 50% of the packaged products we consume, both edible and non-edible. While this tree is one of the most cheaply produced oils in the world, the manufacturing of the oil has led to increased deforestation and could be contributing to climate change. Additionally, this deforestation is destroying the natural habitats of various endangered species, putting them at risk of extinction.
While palm oil has some controversy surrounding it, there has been some research to support its use as a potential benefit to heart and brain health. There are arguments both for and against palm oil’s impact on health, but despite this, palm oil is still considered as Whole30 compliant. For those who choose to avoid palm oil, there are various other Whole30 approved options including olive oil, avocado oil, and ghee.
Related Questions
Is palm oil vegan?
While technically palm oil is derived from a plant and is therefore vegan, many argue that it is not, in fact, vegan due to the serious discord and destruction palm oil harvesting brings to rainforests and animal species that inhabit them.
What is another name for the oil palm tree?
The oil palm can sometimes be referred to as the African oil palm or macawfat. It is a species of palm known as Elaeis guineensis.
Where did the oil palm tree originate?
This species of palm originated in west and southwest Africa. Much of the world’s oil palms are now predominantly found in Indonesia and Malaysia.