Having thoroughly studied the topic of palm oil (numerous articles, studies with evidence of scientists and doctors, and nutritionists - nutrition experts, including children's), I just can not leave it without publicity! So, in this article I, summarizing all the data, give reliable facts, statistics, and evidence tell you about the many myths and misconceptions and try to convey to you, harmful than palm oil and on the fact whether it is so?
The palm oil is harmful: the most absurd MYTHS
As we all know, palm oil is obtained from the fruit of the oil palm. The main area of application - food industry. By the way, it has long been known and has been used for more than one millennium.
Although palm oil that has been well studied in terms of medicine and its effects on the human body, and not prohibited in any country of the worldIn our latitudes there is a perception about its undoubted dangers. The bad palm oil and for what reasons? - Here opinions of "experts" (ie journalists and "well-wishers" of competing spheres of the same food) consumption:
- Due to its high melting temperature it is supposedly not digested in the human body.
- It is damaging to the cardiovascular system.
- Contains transfats.
- Palm oil is carcinogenic.
- It is added to infant formula to reduce the cost of the product cost.
I suggest to understand the points (* do not be lazy and read this article until the end, perhaps this information will really be useful to you and your loved ones *).
1. Perhaps the most common misconception about palm oil - is that it not digested in the human bodyAnd right "pieces" is deposited in the stomach, on the walls of blood vessels and in other places.
This statement is clearly incorrect, I'm sure Oleg Medvedev, MD, professor of Moscow State University. Lomonosov, the founder and chairman of the board of "National" Healthy Nutrition Research Center. " Indeed, palm oil melting point higher than most other oils. At the same time, it is known that many animal fats have similar refractoriness. Agree, a piece of bacon, too, melts at 36 degrees, but no one says that the fat should be banned because it "is poorly absorbed."
With barely melted and the cheese, but this product is not considered dangerous. MD says that the melting temperature does not play a decisive role in the digestion of fats. There are completely different principles and laws.
Palm oil - this is the usual fat which, like any other fats (butter, beef tallow, mutton fat, vegetable oil, etc...), Digested using the lipase enzyme present in the gut. This enzyme recognizes the fat and "grinds" it into small elements, which are absorbed in the intestinal wall. Thus completely digested any fat normally, even with high melting points, but with the difference that in one case, the process is faster, and in the other - slower.
2. Regarding the harm the cardiovascular system,I bring the following facts.
As is well known, damages the cardiovascular system cholesterol. It is found exclusively in animal fats. The increased amount thereof leads to the development of atherosclerosis, vascular occlusion that provokes and, consequently, strokes.
I repeat, consisting of palm oil fat (And other vegetable oils), in contrast to animal fats, which most people prefer, Cholesterol is not contained.
By the way, I propose to compare the composition of 1 tablespoon of natural palm oil and butter.
So, 1 tablespoon palm oil contains 14 g fat (= 126 kcal). Of these 14 grams:
- 8 g - is saturated fats (their number should be limited in the diet, more control);
- 4 g - monounsaturated (superpoleznye help get rid of the "bad" cholesterol and reduce the risk of cardiovascular disease);
- 2 g - polyunsaturated (eg, neutral).
Now compare with butter. One tablespoon of butter contains ~ 100 11 total calories and grams of fat (it is also a little bit of water), of which:
- 7 g - saturated fats;
- 3 g - monounsaturated fats;
- 1 g - polyunsaturated.
As you can see, palm oil is close in composition to the creamy, but it is appropriate to say that the first few useful due to a larger amount of unsaturated fats (mono and polyunsaturated).
Therefore, the output from the above we can draw the following: vascular health depends on many factors, including the total amount and quality of fat in your diet. Of course, for proper operation of all organs and systems, maintain the necessary hormonal important both saturated and unsaturated fats. The most important thing - balance. According to the recommendations of the American Heart Association, 25-35% daily calories should fall on the "right" fats: cold-pressed oils (most useful with an optimal ratio* Omega and Omega-3-6 - olive, linseed, cedar, mustard), avocados, fatty fish varieties, nuts and seeds. And 7% daily calories - saturated fats (meat, butter, cheese).
For instance, if your daily rate 2000 kcalthen 7% - 140 kcal (This ~ 16 g fat).
Monitor the number of incoming fat (especially saturated!), And problems with the cardiovascular system, you are not afraid.
* Useful polyunsaturated acids Omega-3 and Omega-6 human body can not produce independently, they must necessarily come in sufficient quantities with food. And in a certain ratio (this is fundamentally important!), Optimally - 1: 4. That's why not all oils are equally useful. For example, the ratio of omega-3 fatty acids to Omega-6 in sunflower oil is greatly increased in favor of Omeg 6 (1: 200), which will lead to disruption of the optimal level of Omega-6 in the lipid layer of cell membranes, to metabolic disruption in cells, to development inflammatory processes. More information about Omega-3 Learn from this article.
3. Is another myth: palm oil contains trans fats.
Trans fats - is "bad" isomers beneficial unsaturated fats. They are formed during hydrogenation vegetable oils (simply, when the vegetable oil is converted from liquid to solid). Thus, in this process, liquid vegetable oils are thick and opaque. The famous example of all - the margarine!
Also (surprisingly close!) Trans fats are included in the composition and natural products: meat, milk, butter (they are formed during the digestion of ruminants and is stored in the meat and dairy products in the amount of 5-8%), from this, alas, will not escape.
Produced trans fats and deep-frying, especially if one portion of the oil is used repeatedly.
Palm oil, due to the content of saturated fatty acids with double bonds, by nature has a dense texture and does not need to be hydrogenated, such as sunflower oil or other liquid.
In this way, Palm oil does not contain trans fats! But the past is really to be afraid of and avoid. At this point in the food industry there is hardly anything more dangerous. Be sure to remember it and tell your friends: all products containing margarine (it is indicated by the manufacturer as part of a "confectionery fats", "vegetable oils", "hydrogenated oils", "fats for special purposes", "spreads"), is very dangerous for humans!
Enzymes in the body does not recognize the "outsider", which is the fat molecule is transformed. Such molecules displace the essential fatty acids of cell membranes, preventing adequate nutrition of cells and release of waste products. This results in a violation of the metabolic processes in the cells, which leads to various pathologies (obesity, diabetes, hypertension, atherosclerosis, coronary heart disease, blurred vision, oncology).
The liver in turn responsive to trans fats as well as on the stress - produces more cholesterol, which accumulates on the walls of blood vessels. Well, then you understand ...
- Palm oil does not require hydrogenation (because his condition is not initially liquid and semi-solid), and by itself does not contain trans fats.
- In order to use vegetable oils in the food (! Confectionery) industry, they need to be "translated" from liquid to solid state - ie, hydrogenate. Then, seemingly harmless vegetable oil becoming trans fats.
I'm not exaggerating when I say that now in stores 90-95% Confectioner (all cakes and creams, biscuits, wafers, candy, nut pastes, glazed curds, etc. Contain trans fats). Simply say what confectionery is not affected: chocolate and ice cream (check the composition!), Marshmallows, paste, marmalade, some types of candy and perhaps derived from these sweets.
So decide for yourself: palm oil in the composition or "confectionery fats".
I miss the shop "vkusnyashek," but it is obvious that a natural palm oil is safer that has undergone hydrogenation (= trans fats).
4. Many claim that palm oil is carcinogenic.
But this hypothesis has no reason and evidence.
Perhaps due to the assertion that an unlimited fat intake in general increases the risk of cancer. This is the place to be, therefore, as I said, it is necessary to control the intake of fat (especially when it comes to saturated).
If you want to use palm oil for frying**, It can be done. Studies confirm that it contains only one unsaturated bond, and peroxides (carcinogenic substances) are not allocated during the heat treatment.
** When frying in oil with low and medium smoke point form peroxides - dangerous carcinogens. They are produced by heating oils with multiple unsaturated bonds. This also applies to popular in the central Russian sunflower oil. Remember you need to first of all the fact that fry in oil cold pressed (Extra Virgin) should not be in any case! More useful information about the hot you look here.
5. It is widely believed that palm oil is added to infant formula to reduce the cost of the product cost.
The palm oil is bad here, I propose also to understand why the facts and cite the opinions of scientists.
This hypothesis is refuted by many doctors and specialists in the field of nutrition. Natalia Shilina, Doctor of Biological Sciences, leading researcher of the Laboratory of Age-based Nutrition of the FGBU "NII Nutrition" RAS, member of the European Society of Pediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN), refutes the error by commenting on the situation as follows: palm oil in baby food is used for one single purpose - approximate the fatty acid composition of the artificial mixture to breast milk. After all, no other vegetable oil (and cow's milk for a long time!) Does not have a unique composition close to mother's milk!
Breast milk contains a lot of fatty acids: palmitic, oleic, stearic, myristic, linoleic, etc. The most important component is considered to palmitic acid, its share in the breast milk reaches 25%. Thanks to her, the baby receives energy for development, there is an intensive reproduction and growth of cells. It is proved that palm oil is the champion on the content of palmitic acid in it, so necessary for newborns.
One of the main requirements for palm oil in the composition of infant formula, - the percentage of its content. This is really what may be harmful palm oil in baby food. It is found that if the proportion of palmitic acid not exceeding 20%, no problems with the operation of the gastrointestinal tract in a child will not arise.
Myth about addiction and allergy also dispels MD, a pediatrician of the highest category, a senior researcher at the State Organization "Scientific Research Institute of Nutrition" RAS Maria Gmoshinskaya: palm oil is used in baby food (and food industry in general), it does not taste and smell. Consequently, it can not influence the formation of taste habits. For the same reason, and flavor enhancer, it can not be!
Groundless accusations and about the involvement of palm oil to the development of allergies. "Allergic reactions can cause only the protein substrate, but not fat," - says Maria Gmoshinskaya.
In the world in palm oil, destined for baby food must meet strict requirements. Oil production is a high-tech process that allows maximum preservation of useful properties of the product. Oil palms are fertilized special humus derived from the old palm trees. After harvesting the fruits are sterilized and pressed, and the resulting oil is refined and purified. Moreover, all these stages, unlike the production of many other oils tested without the addition of chemicals.
Thus, the specific requirements for the preparation of palm oil for the baby food industry point to the failure of the myth of the low cost of raw materials.
What is harmful to the palm oil business: Conclusions
First of all, palm oil - the fat is therefore its use in food (including composition of finished product) need caution: strictly controlling the amount not exceeding the daily norm (I wrote about it above).
The main harm of palm oil is that it contains, as mentioned above, a significant percentage of saturated fat. Note that exactly the same fats found in butter (which also, as the animal fat contains cholesterol considerable dose).
According to many scientists, saturated fat intake with food containing cholesterol It leads to the development of cardiovascular diseases. This applies to a greater extent the same butter, but also in products which are present in the composition of both palm oil and animal fat sources (pastries, ice cream, etc.) That will be distributed equally!
In general, shoveled a lot of scientific and journalistic articles, the conclusion I made only one: all the harm of palm oil to the body - in saturated fats. And in fact it is not more harmful than butter.
Why is it "danger" is being discussed so actively in society, and we thoughtlessly and so willing to "eat" this information? Here, I think the conclusion is obvious: this is due to the unscrupulous conduct of competitive producers. After palm oil is meaningless subjected to chemical treatment such as hydrogenation, but because it helps to avoid trans fats in products.
Moderate consumption of palm oil could reduce the number of cardiovascular diseases which are triggered by the action of trans fatty acids, and fats of animal origin.
Now you know why manufacturers and competitors as "stand up" to ban "bad" palm oil? All on the surface: banning palm oil, food industry require solid fats, and as an alternative to be used hydrogenated vegetable oils (trans fats), and in the best case - butter (which is unlikely, since the value of its much higher).
You may ask how I feel ready to palm oil and buying food with him in the lineup? My answer is simple: buying, say, dairy products (cheese, butter, cottage cheese), I've been to in the composition was not "foreign" ingredients. After all, cheese / butter / cheese - a product the composition of which does not imply the presence of vegetable fat, why would he be there? Their composition must be "clean", no additives!
As for the store confectionery (which I buy would not advise for many reasons: an excessive amount of sugar, fat in general, additives and preservatives), if u buy, i will pay attention primarily to the absence of hydrogenated fats, numerous additives E, dyes / amplifiers taste.
Be careful do not allow yourself to cheat! Today so much information available in the public domain, that sin is to believe everything "said the news"! Learn, check - it depends on your health and the health of your loved ones!