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Palm oil is found in the fleshy portion of the fruit (mesocarp), whereas palm kernel oil is found in the kernel or the seed of
the fruit. These two oils have very different fatty acid compositions. Palm oil is 50% saturated fat and 50% unsaturated fat.
More specifically palm oil contains approximately 44% palmitic acid, 5% stearic acid, 39% oleic acid (monounsaturates),
and 10% linoleic acid (polyunsaturates). Myristic acid and lauric acid are negligible.
Conversely, the fatty acid composition of palm kernel oil resembles coconut oil, or what one generally thinks of when the
term 'saturated fat' is used. Approximately 82% of palm kernel oil is saturated fat with the main contributors being 48%
lauric acid, 16% myristic acid, and 8% palmitic acid. Approximately 18% of palm kernel oil is unsaturated fat with 15%
oleic acid (monounsaturates) and 3% linoleic acid (polyunsaturates).
The specific fatty acids were provided as current research suggests that one cannot simply classify all saturated fat as
being 'bad' when pertaining to blood cholesterol levels. Each individual fatty acid demonstrates its unique characteristic on
cholesterol regulation. Please refer to the question 'Are all saturated fats bad?' for more detail. (top)
2. What are saturated fats?
The scientific definition of saturated fat is having every carbon bound to as many hydrogens as possible, thus the molecule
is absent of double bonds. Saturated fat and saturated fatty acids may be used interchangeably. Often saturated fat is used
when generalizing common characteristics of saturated fatty acids. The length of the carbon chain differentiates saturated
fatty acids. The saturated fatty acids commonly found in a typical American diet are lauric acid, myristic acid, palmitic acid,
and stearic acid. As a rule of thumb, the greater the saturated fat in a food item, the more solid it will be at room
temperature. The reverse is also true, the greater the unsaturated fat in a food item, the more liquid it will be at room
temperature. (top)
3. Are all saturated fats equally cholesterol elevating?
There is scientific evidence that not all saturated fats are equally cholesterol elevating. Studies have found that, compared
to other long chain saturated fatty acids, stearic acid appears to have a neutral effect on total cholesterol and low-density
lipoprotein (LDL), otherwise known as the 'bad' cholesterol1, 2.
Studies have found that, compared to palmitic acid, lauric acid and myristic acid increase total blood cholesterol, LDL
cholesterol (the 'bad' cholesterol), high-density lipoprotein (HDL), the 'good' cholesterol, and the LDL/HDL ratio in both
nonhuman primates, and normo-cholesterolemic men and women who consumed a typical western diet3,4. The myristic
acid and lauric acid from coconut oil increased total blood cholesterol, LDL, HDL, and triglycerides5.
Another study found that, in normocholesterolemic primates, dietary palmitic acid and oleic acid produced similar effects on
LDL and HDL metabolism6. These findings were confirmed in studies with normolipidemic humans who consumed a
moderate fat diet low in myristic acid and dietary cholesterol, which found the effect of palmitic acid on total blood
cholesterol and LDL/HDL ratio to be comparable to that of oleic acid7,8. Oleic acid is a monounsaturated fatty acid which
studies have found to have beneficial effects on total blood cholesterol, LDL, and HDL, in comparison with saturated fats.
In summary, the literature suggests that both stearic acid and palmitic acid, which comprise virtually all the saturated fats
in palm oil, have neutral to favorable impact on serum lipid profiles compared to lauric and myristic acid.
1.
Bonanome, A. & Grundy S.M. (1988) Effect of dietary stearic acid on plasma cholesterol and lipoprotein levels. N.
Engl. J. Med. 318:1244-1248.
2.
Yu, S., Derr, J., Etherton, T. D. and Kris-Etherton, P. M. (1995) Plasma cholesterol-predictive equations
demonstrate that stearic acid is neutral and monounsaturated fatty acids are hypocholesterolemic. Am. J. Clin.
Nutr., 61:1129-1139.
3.
Hayes, K.C., Pronczuk, A., Lindsey, S. and Diersen-Schade, D. (1991) Dietary saturated fatty acids (12:0, 14:0,
16:0) differ in their impact on plasma cholesterol and lipoproteins in nonhuman primates. Am .J. Clin. Nutr.
53:491-498.
4.
Zock, P. L. de Vries, J. H. M. and Katan, M. B. (1994) Impact of myristic versus palmitic acid on serum lipid and
lipoprotein levels in healthy women & men. Arterioscler. Thromb. 14:567-575.
5.
Ng, T. K.W., Hayes, K. C., de Witt, G. F., Jegathesan, M., Satgunasingham, N., Ong, A. S. H. and Tan, D. T. (1992)
Dietary palmitic and oleic acids exert similar effects on serum cholesterol and lipoprotein profiles in
normocholesterolemic men & women. J. Am. Coll. Nutr., 11:383-390.
6.
Khosla, P. & Hayes, K.C. (1992) Comparison between dietary saturated (16:0), monounsaturated (18:1) and
polyunsaturated (18:2) fatty acids on plasma lipoprotein metabolism in cebus and rhesus monkeys fed
cholesterol-free diets. Am. J. Clin. Nutr. 55:51-62.
7.
Sundram, K., Hayes, K. C. and Siru, O. H. (1995) Both dietary 18:2 and 16:0 may be required to improve the
serum LDL/HDL ratio in normocholesterolemic men. J. Nutr. Biochem. 6:179-187.
8.
Choudhury, N., Tan, L. and Truswell, A. S. (1995) Comparison of palmolein and olive oil: effects on plasma lipids
and vitamin E in young adults. Am. J. Clin. Nutr. 61:1043-1051.
(top)
Aro A., Jauhianen M., Partanen R., Salminen I., Mutanen M. (1997) Stearic acid, trans fatty acids, and dairy fat:
Effects on serum and lipoprotein lipids, apolipoproteins, lipoprotein(a), and lipid transfer proteins in healthy
subjects. Am. J. Clin. Nutr. 65:1419-1426.
2.
Judd J.T., Clevidence B.A., Muesing R.A., Wittes J., Sunkin M.E., Podczasy J.J. (1994) Dietary trans fatty acids:
Effects on plasma lipids and lipoproteins of healthy men and women. Am. J. Clin. Nutr. 59:861-868.
3.
Judd J.T., Baer D.J., Clevidence B.A., Muesing R.A., Chen S.C., Weststrate J.A., Meijer G.W., Wittes J., Lichtenstein
A.H., Vilella-Bach M., Schaefer E.J. (1998) Effects of margarine compared with those of butter on blood lipid
profiles related to cardiovascular disease risk factors in normolipemic adults fed controlled diets. Am. J. Clin.
Nutr. 68:768-777.
4.
Louheranta A.M., Turpeinen A.K., Vidgren H.M, Schwab U.S., Uusitupa M.I.J. (1999) A high-trans fatty acid diet
and insulin sensitivity in young healthy women. Metabolism. 48:870-875.
5.
Meller H., Jordal O., Seljeflot I., Kierulf P., Kirkhus B., Ledsaak O., Pedersen J.I. (1998) Effect on plasma lipids
and lipoproteins of replacing partially hydrogenated fish oil with vegetable fat in margarine. Br. J. Nutr. 80:243251.
6.
Sundram K., Ismail A., Hayes K.C., Jeyamalar R., Pathmanathan R. (1997) Trans (elaidic) fatty acids adversely
affect the lipoprotein profile relative to specific saturated fatty acids in humans. J. Nutr. 127:514S-520S.
7.
Mensink R.P. & Katan M.B. (1990) Effect of dietary trans fatty acids on high-density and low-density lipoprotein
cholesterol levels in healthy subjects. N. Engl. J., Med. 323:439-445.
8.
Ascherio A., Katan M.B., Zock P.L., Stampfer M.J., Willett W.C. (1999) Trans fatty acids and coronary heart
disease. N. Eng. J. Med. 340:1994-1998.
(top)
Choudhury N., Tan L., Truswell A.S. (1995) Comparison of palmolein and olive oil: effects on plasma lipids and
vitamin E in young adults. American Journal of Clinical Nutrition. 61:1043-1051.
2.
Sundram K., Hornstra G., von Houwelingen A.C., Kester A.D. (1992) Replacement of dietary fat with palm oil:
effect on human serum lipids, lipoproteins and apolipoproteins. Br. J. Nutr. 68:677-692.
3.
Ng T.K., Hayes K.C., DeWitt G.F., Jegathesan M., Satgunasingam N., Ong A.S., Tan D. (1992) Dietary palmitic and
oleic acids exert similar effects on serum cholesterol and lipoprotein profiles in normocholesterolemic men and
women. Journal of the American College of Nutrition. 11:383-390.
(top)
Monounsaturated fats have only one double bond in the fatty acid chain. The common fatty acid is known as oleic
acid.
2.
Polyunsaturated fats have two or more double bonds in the fatty acid chain. Some common fatty acids are
linoleic acid and linolenic acid, which are essential fatty acids. In general, the greater the unsaturation of a fat,
the more liquid it is.
(top)