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    Palm Oil Less Harmful Than Other Sources of SFAs?

    I've found a study suggesting that palm oil raises LDL cholesterol less than other sources of Saturated Fatty Acids including coconut, dairy, and animal products. I know something like olive oil is the "healthier choice" when it comes to blood lipids, but I'm seeing palm oil and more and more products and have heard it vilified quite heavily. This is just one study, but is perhaps palm oil not all that harmful...environmental impact notwithstanding.

    *Link to study:https://pubmed.ncbi.nlm.nih.gov/1836037/
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    team ketchup AdamWW's Avatar
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    Originally Posted by Strawng View Post
    I've found a study suggesting that palm oil raises LDL cholesterol less than other sources of Saturated Fatty Acids including coconut, dairy, and animal products. I know something like olive oil is the "healthier choice" when it comes to blood lipids, but I'm seeing palm oil and more and more products and have heard it vilified quite heavily. This is just one study, but is perhaps palm oil not all that harmful...environmental impact notwithstanding.

    *Link to study:https://pubmed.ncbi.nlm.nih.gov/1836037/
    I could be wrong, but I think I recall palm oil having some added issue concerning inflammation because it's also higher in n6... but I could be wrong.

    I also think that calorie-for-calorie palm oil actually has less % of total fat as saturated, so maybe that plays into it?



    Either way, I know what you're doing: you saw palm oil in the Mint Builder Bars and you're looking for a reason to smash a whole box.

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    Super Spreader desslok's Avatar
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    Have only heard it vilified due to the destruction of natural habitats of Orangutans and other primates and endangered animals who have nowhere to go once the forests are chopped down for the oil. Whereas if you chop down a corn field or olive farm you may upset some crickets and roaches.
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    Gaintaining Mrpb's Avatar
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    Originally Posted by Strawng View Post
    I've found a study suggesting that palm oil raises LDL cholesterol less than other sources of Saturated Fatty Acids including coconut, dairy, and animal products. I know something like olive oil is the "healthier choice" when it comes to blood lipids, but I'm seeing palm oil and more and more products and have heard it vilified quite heavily. This is just one study, but is perhaps palm oil not all that harmful...environmental impact notwithstanding.

    *Link to study:https://pubmed.ncbi.nlm.nih.gov/1836037/
    I had a look at it. First thing I noticed is that there wasn't any study done, it's one author giving his opinion in 1991. That's rather old for a topic like this. He works for the Palm Oil Research Institute of Malaysia. The paper got published in the Medical Journal of Malaysia. I've never heard of it.

    Here's a more recent meta analysis:

    Conclusions: Palm oil consumption results in higher LDL cholesterol than do vegetable oils low in saturated fat
    https://pubmed.ncbi.nlm.nih.gov/25995283/

    This was a pretty good read: https://www.health.harvard.edu/stayi...l_good_for_you

    Originally Posted by AdamWW View Post
    I could be wrong, but I think I recall palm oil having some added issue concerning inflammation because it's also higher in n6.
    From what I've seen the whole concern around n6 and inflammation is poorly supported.
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    Originally Posted by AdamWW View Post
    Either way, I know what you're doing: you saw palm oil in the Mint Builder Bars and you're looking for a reason to smash a whole box.

    You can't fool me, shadow.

    I see you.
    You got me, bro. I actually recently ate about half a box in 2 days anyway. Srs. Regardless, it was worth it

    Originally Posted by Mrpb View Post
    I had a look at it. First thing I noticed is that there wasn't any study done, it's one author giving his opinion in 1991. That's rather old for a topic like this. He works for the Palm Oil Research Institute of Malaysia. The paper got published in the Medical Journal of Malaysia. I've never heard of it.

    Here's a more recent meta analysis:

    Conclusions: Palm oil consumption results in higher LDL cholesterol than do vegetable oils low in saturated fat
    https://pubmed.ncbi.nlm.nih.gov/25995283/

    This was a pretty good read: https://www.health.harvard.edu/stayi...l_good_for_you


    From what I've seen the whole concern around n6 and inflammation is poorly supported.
    Ahhh, I didn't have time to look into the article itself much when I posted but that makes sense. The Harvard thing was great. It's good to know it's a better choice than butter, though still not exactly a health food. It's also interesting to me how, despite having equal levels of SFA, different food sources have differing effects on LDL levels. I believe that full fat yogurt, for example, is less harmful for blood lipids than the same amount of of SFA coming from something like red meat. I believe this comes down to the molecular structure of the SFAs themselves. What we consider "saturated fat" is a very wide range of compounds. I'd like to see more about how different types of SFAs have divergent effects on the body. Perhaps this is one of the reasons why there's so much controversy surrounding Saturated Fat and health?
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    Originally Posted by Strawng View Post
    You got me, bro. I actually recently ate about half a box in 2 days anyway. Srs. Regardless, it was worth it


    Ahhh, I didn't have time to look into the article itself much when I posted but that makes sense. The Harvard thing was great. It's good to know it's a better choice than butter, though still not exactly a health food. It's also interesting to me how, despite having equal levels of SFA, different food sources have differing effects on LDL levels. I believe that full fat yogurt, for example, is less harmful for blood lipids than the same amount of of SFA coming from something like red meat. I believe this comes down to the molecular structure of the SFAs themselves. What we consider "saturated fat" is a very wide range of compounds. I'd like to see more about how different types of SFAs have divergent effects on the body. Perhaps this is one of the reasons why there's so much controversy surrounding Saturated Fat and health?
    It's probably a factor.

    PS. from what I've seen replacing fat from full fat dairy with unsaturated fats (especially PUFA) still tends to lower LDL.
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    Different SFAs have been shown to have different impacts on blood cholesterol levels. Dairy typically has odd-chained SFAs which may play a role. Look here for more reading: https://www.mdpi.com/2072-6643/11/9/2200
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    Heisman2 have you seen studies where they replaced SFA's from dairy with unsaturated fat?

    I seem to remember it still lowered LDL but I'm not sure.
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    Registered User Heisman2's Avatar
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    Originally Posted by Mrpb View Post
    Heisman2 have you seen studies where they replaced SFA's from dairy with unsaturated fat?

    I seem to remember it still lowered LDL but I'm not sure.
    Only one off the top of my head and it was beneficial but they used unrealistically high amounts of dairy in it. I will post the study later today as I am at work now.
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    Unfortunately not an RCT...

    the replacement of 5% of energy intake from dairy fat with equivalent energy intake from polyunsaturated fatty acid (PUFA) or vegetable fat was associated with 24% (RR: 0.76; 95% CI: 0.71, 0.81) and 10% (RR: 0.90; 95% CI: 0.87, 0.93) lower risk of CVD
    https://pubmed.ncbi.nlm.nih.gov/27557656/
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    This is the study I was thinking of: https://pubmed.ncbi.nlm.nih.gov/32020168/ They actually changed SFAs with MUFAs, not PUFAs, but regardless they saw benefit.
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    Originally Posted by Heisman2 View Post
    This is the study I was thinking of: https://pubmed.ncbi.nlm.nih.gov/32020168/ They actually changed SFAs with MUFAs, not PUFAs, but regardless they saw benefit.
    Do you think that, down the line, it'll make sense to no longer classify SFAs all under the same umbrella? I'm sure the current guidelines assume much of our SFA intake comes from things like meat, eggs, and butter. Most people aren't getting the majority of their sat fat. from things like whole milk yogurt though, so maybe that would needlessly complicate things from a public health perspective.
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    Originally Posted by Strawng View Post
    Do you think that, down the line, it'll make sense to no longer classify SFAs all under the same umbrella? I'm sure the current guidelines assume much of our SFA intake comes from things like meat, eggs, and butter. Most people aren't getting the majority of their sat fat. from things like whole milk yogurt though, so maybe that would needlessly complicate things from a public health perspective.
    It would definitely complicate things, but from a physiological perspective I think they should be separated. As time goes on I think we will better appreciate the role of the full food matrix as opposed to the specific nutrients, but this will make everything even more confusing.
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    Originally Posted by Heisman2 View Post
    It would definitely complicate things, but from a physiological perspective I think they should be separated. As time goes on I think we will better appreciate the role of the full food matrix as opposed to the specific nutrients, but this will make everything even more confusing.
    Sounds like a good idea honestly.

    Many labels break out mono/poly/n3 etc...

    Specifics around the SFA’s would be a nice addition
    Last edited by AdamWW; 01-25-2021 at 07:57 PM.
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    Originally Posted by Heisman2 View Post
    This is the study I was thinking of: https://pubmed.ncbi.nlm.nih.gov/32020168/ They actually changed SFAs with MUFAs, not PUFAs, but regardless they saw benefit.
    Interesting. Thanks.
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    Originally Posted by Strawng View Post
    Do you think that, down the line, it'll make sense to no longer classify SFAs all under the same umbrella? I'm sure the current guidelines assume much of our SFA intake comes from things like meat, eggs, and butter. Most people aren't getting the majority of their sat fat. from things like whole milk yogurt though, so maybe that would needlessly complicate things from a public health perspective.
    I have my doubts about how useful it would be. Iirc the fat in dairy is high on palmitic acid, so is beef. It seems that replacing SFA from full fat dairy with unsaturated fats still lowers LDL. Stearic acid seems to be an exception, it's a SFA that tends to lower ldl. Iirc it's in dark chocolate.

    If there are differences in health outcomes it may not necessarily come from the composition of SFA but from the food matrix, as mentioned by Heisman.
    Last edited by Mrpb; 01-26-2021 at 04:52 AM.
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    Originally Posted by AdamWW View Post
    Sounds like a good idea honestly.

    Many labels break out mono/poly/n3 etc...

    Specifics around the SFA’s would be a nice addition
    Regarding nutrition labels simple is going to be better. Having the info available online somewhere as supplementary information would be nice.
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