Type of Fat

Is Palm Kernel Oil Healthy?

In the US, unlike other vegetable oils, you will not find palm oil stocked on your grocery store shelves. This is because palm kernel oil is one of the vegetable oils that is said to be not good for your heart.

This oil has been used for decades in Africa and southern Asia before it was even introduced to the Americas. It serves many different purposes from cooking food to keeping the skin and hair hydrated.

Where does it come from?

Palm Kernel Oil is made from the kernel of African oil palms. The palm kernel, otherwise known as the seed of the oil palm, is removed and cleaned to get rid of foreign material before it is sent to extraction. At the extraction phase, the seeds are crushed and run through a roller mill until the oil is expelled.

It may also be extracted through solvent extraction which yields more oil than cold-pressing.

The oil that is extracted can either be dark in color or light yellow, depending on the method of extraction. It is thick in nature and has a unique taste and smell.

It is important to note that palm kernel oil is different from palm oil. While palm oil is made from the fruit of the palm tree, palm kernel oil, on the other hand, is extracted from the actual palm seed.

Palm oil contains a 50/50 balance of saturated fat vs unsaturated fat. Palm kernel oil, on the other hand, has 80-85% saturated fat.

What is it used for?

As aforementioned, Palm Kernel Oil has been used widely in Africa for cooking food. Some more of its uses include:

Hair and Skincare

The fatty acids and vitamins present in Palm Kernel oil make it a great oil for scalp and hair health. When used after a hair wash, Palm Kernel oil can help to replace some of the moisture lost from using harsh shampoos which strip the hair of its natural oils.

This oil can also help to relieve scalp itch and counteract dryness. It can also be used to stimulate hair growth, promote thickness and reduce hair fall. It will also give the hair noticeable sheen and nourishment.

Palm Kernel oil contains Vitamin E and antioxidants that may have antiaging benefits. This protects the skin against fine lines and wrinkles and also sagging. Palm Kernel oil can also provide protection against dust and other acne-causing pollutants in the air and can act as sunscreen against the sun’s harmful UV rays.

Palm Kernel oil can also be used to moisturize the skin, giving it a radiant glow and making it soft to touch without leaving you with a greasy appearance. It can also be used to relieve itch from certain skin conditions and act as a protective barrier for minor scrapes and bruises.

This oil also has a noticeable lightening effect and can reduce the appearance of skin discoloration, acne scars, and dark spots.

Treating STDs

Palm Kernel oil contains about 50% saturated lauric acid which is used to make a medicine known as Lauricidin. This medicine has been approved for the treatment of STDs such as HIV and genital herpes. (This medicine can also be used for the treatment of hepatitis C along with epilepsy, autism and a range of other neural ailments.)

Treating Yeast Infections

Palm Kernel Oil also contains approximately 3.6% of saturated caprylic acid which is a naturally occurring yeast-fighting substance. This substance has been used to make popular drugs such as caprinex, mycostat and capricin which are used to counteract yeast-infections.

When consumed on its own, or as a part of a meal, Palm Kernel oil can be used to prevent and treat many viral, fungal yeast infections. It is even used as a part of traditional Ghanaian medicine to treat herpes in children.

Traditional African Medicine

In parts of Africa such as Ghana, Palm Kernel oil is used for a wide array of medical ailments. Palm Kernel oil is used to:

• Prevent menstrual cramps and regulate the cycle• Treat eye problems and headaches• Increase fertility• Treat arthritis and other instances of joint and muscle pain• Manage diabetes and hypertension• Improve the quality of breast milk• Prevent, treat and manage degenerative diseases such as Alzheimer’s

Nutritional facts

In one tablespoon of palm kernel oil, you find the following break down of nutrients:

Calories:117

Total fat:14g

Saturated Fat: 11g•

Polyunsaturated fat: 0.2g

Monounsaturated fat: 1.6g

Total Carbohydrate: 0g

Protein: 0g

Palm Kernel oil is also cholesterol-free.

Palm Kernel Oil is rich in Vitamin K. This vitamin is crucial for blood coagulation and bone health. It also contains Vitamin E which is crucial for healthy skin and hair, and Vitamin A which contributes to eye health.

Type of Fat

Palm Kernel oil is comprised mainly of saturated fat, approximately 80%. Its saturated fatty acid content includes lauric acid, myristic acid, palmitic acid, caprylic acid, and stearic acid.

About 12% of Palm Kernel oil is monounsaturated fat. Most of these are oleic acid which is useful for reducing inflammation.

2% of Palm Kernel oil is polyunsaturated fat. Most of these are omega-6 fatty acids such as linoleic acid which helps to improve insulin sensitivity and blood pressure.

Taste and smell

Crude Palm Kernel oil has been described as having a distinctly sweet, yet earthy odor and taste. When refined, the oil becomes tasteless and odorless.

Smoke point

Like coconut oil, Palm Kernel oil is solid at room temperature and has a melting point of 86-104°F(30-40°C). As it relates to its smoke point, Palm Kernel oil has a pretty high one of around 430°F (220°C) which makes it a prime candidate for high-heat cooking methods such as deep-frying.

Pros

Palm Kernel oil is so popular in Africa is because of these reasons:

• It is great for hair- Using Palm Kernel oil on your hair can transform it from thin and brittle, to thick and strong. It can also be used as a conditioner to make hair soft and shiny, and combat dry scalp.• It is great for skin- This oil helps to keep skin looking radiant and young. It can also protect the skin from UV rays and pollutants and treat dark spots and acne scars.• It is versatile- Palm Kernel oil is not only used in cooking and for cosmetic purposes. It can also be used as fuel for home-lamps or as traditional medicine.• It is cheap- Palm trees are grown on a commercial scale for the manufacturing or both palm oil and palm kernel oil. For this reason, it is pretty cheap and easy to access.

Cons

While using Palm Kernel oil has its benefits, some doctors warn against it because:

• It is high in saturated fat- Palm Kernel Oil is made up primarily of saturated fat which can contribute to bad cholesterol and lead to heart disease and obesity.• Many of its health benefits are anecdotal- While there have been many studies and research conducted on the palm oil plant and the health benefits of its oils, there have been an equal amount of rumors and claims that have not been backed by science. • It is bad for the environment- Palm plantations have been linked to wide-scale deforestation across the world which has had many negative effects on the natural environment such as loss of habitat, soil erosion, and pollution.

What’s the best way to use it

Since it has such a high smoke point, Palm Kernel oil can be used for frying and stir-frying. It may also be used for roasting meat and vegetables, grilling, sautéing and searing.

When used in baking, Palm Kernel oil gives baked goods a sweet aroma and enhanced flavor.

Alternatives

The most obvious alternative to Palm Kernel oil is probably palm oil which contains less saturated fat. You may also use coconut oil as they share a similar composition.

If you need an alternative frying oil, go for canola oil or sunflower oil. Peanut oil should give you a similar taste.

Things to note

• Palm Kernel oil has a long shelf life and can resist oxidation under high temperatures. For this reason, it is used commercially in food products such as potato chips and ramen noodles for preservation purposes.• Palm Kernel oil should be stored in an airtight container in a cool, dry place. It does not need to be refrigerated.• When using Palm Kernel oil on the skin or hair, performing a patch test is a must to see how your skin will react to it.

Conclusion- Healthy or Unhealthy?

• Palm Kernel oil seems to have more health risks than benefits when ingested owing to its high concentration of saturated fat. Thus, you are better off not cooking with palm oil.• When used topically, Palm Kernel oil has the potential to transform your hair and skin, and give you the youthful, radiant glow you desire, without the negative side effects.• You have the option of purchasing Palm Kernel oil solely for your beauty regimen, but if you want an oil that can benefit both your body and your hair/skin, you could try avocado oil or olive oil.

Is Cottonseed Oil Healthy?

When you think of cooking oils, the first thing that comes to your mind is a vegetable oil, or olive oil, and so on. If you have high cholesterol, you then want to know if it’s health. But there’s one more oil that we would like to introduce to you that comes from something that is already a part of your daily life.

This oil is Cottonseed Oil and based on the name you should already be able to predict where it comes from. Cottonseed Oil has been used for generations and has made a comeback in recent years as we try to move towards healthier cooking oil alternatives.

In this article, you will learn more about the history of Cottonseed Oil and what it can do for you. Read on to find out if cottonseed oil is healthy. Let’s get started, shall we?

Where does it come from?

Cottonseed oil comes from the seeds of a variety of cotton plants.

Cotton has been used throughout human history for its fiber. The seeds, on the other hand, were thrown away or used in farming as animal feed and fertilizer.

This practice continued up until around the 1820s when Europe experienced a shortage of fats and oils due to war and bans on trading. Entrepreneurs in the United States saw this as an opportunity to meet the demands of the European market while getting rid of the abundance of cottonseed at hand by crushing cottonseeds to extract their oils.

Though ambitious, this scheme was not very profitable until about 1911 when Crisco came onto the scene to provide a “heart-healthy” substitute for animal fats such as lard and a cheaper substitute to butter.

Cottonseed Oil soon became the most popular oil on the market until it was replaced by soybean oil in the 1950s. It wasn’t till about the early 2000s that Cottonseed Oil made its way back into the cooking oil scene and posed as a healthy cooking oil.

Even though Cottonseed oil isn’t from a vegetable, it is still considered a vegetable oil. It is made by husking the seeds to reveal its kernels which can then be cold-pressed to extract its oil. Commercially, Cottonseed oil is extracted mainly through solvent extraction. It is then refined by degumming to remove impurities, neutralized to separate Free Fatty Acids (FFA), bleached to remove residue, deodorized to get rid of volatile substances and winterized to remove saturated triacylglycerols to prevent solidification and low temperatures.

Cottonseed oil is refined in order to remove a toxin known as gossypol. Though it gives the oil its yellow color and protects it from insects, it is toxic for humans and can suppress sperm production and cause liver damage.

What is it used for?

Cottonseed Oil is a member of many kitchen cupboards. Outside of being used to cook food, Cottonseed Oil is used for:

Hair and Skincare

Cottonseed Oil is rich in Vitamin E, fatty acids and antioxidants which can be useful for both hair and skin care.

Cottonseed Oil can be used to hydrate the hair and scalp and prevent and treat dry scalp and dandruff. Applying this oil to your hair can also increase blood circulation and stimulate hair growth. This makes the hair follicles stronger and protects against breakage. Cottonseed Oil can also act as a protective barrier against styling and environmental damage.

Cottonseed Oil can moisturize and soften the skin, which allows it to absorb other topicals easier. It is also helpful in preventing wrinkles and other signs of aging and gives you a nice, bright complexion. Cottonseed Oil also has anti-inflammatory properties which make it perfect for treating ailments such as sunburn.

When applied to scrapes, wounds or burns, the tocopherol in Cottonseed Oil stimulates the growth of new skin cells and speeds up healing. It can also protect against infection.

Treating cancer

While some doctors warn against the use of unrefined Cottonseed Oil which contains gossypol, others recommend it for its use in treating cancer. This toxin can suppress the growth of prostate tissues, which reduces the chance of developing prostate cancer. It is also used as a means of killing cancer cells which are resistant to medication and reducing tumor growth.

Improving heart health

While Cottonseed Oil is rich in saturated fats, it is also rich in unsaturated fats such as gamma-linolenic acid which can lower bad cholesterol levels, and increase good cholesterol levels when used properly. This can, in turn, improve blood pressure and decrease the risk of certain cardiovascular disease and stroke.

Nutritional facts

In one tablespoon of Cottonseed oil, there are:

Calories: 120

Total fat: 14g

Saturated fat: 3.5g

Polyunsaturated Fat: 7g

Monounsaturated Fat: 2.4g

Carbohydrates: 0g

Protein:0g

Consuming a tablespoon of Cottonseed oil will give you about 32% of your recommended daily intake, or 5mg of Vitamin E. This vitamin is important for cell metabolism and protects against certain cancers. You will also get about 4% of your daily recommended Vitamin K intake. This vitamin is crucial for blood clotting.

Cottonseed oil also contains omega-3 and omega-6 fatty acids which your body does not produce. Omega-3 fatty acids are crucial for reducing blood clotting and inflammation. It also helps to dilate blood vessels and lower blood pressure. Omega-6 fatty acids help to reduce your chances of developing cancer and cardiovascular disease.

Cottonseed Oil is made up of three types of fat namely:

1. Saturated Fat: The American Heart Association recommends a limit of 4g of saturated fat per tablespoon of any cooking oil we choose. Cottonseed Oil provides exactly that amount, which is 16% of your recommended daily intake.

2. Polyunsaturated Fat: Cottonseed Oil contains two different types of polyunsaturated fats or PUFAs. According to the USDA, one tablespoon of Cottonseed Oil contains 2% of the recommended daily intake of linolenic acid omega-3 fatty acids and 58% of the recommended daily intake of linoleic acid, or omega-6 fatty acids.

3. Monounsaturated Fat: Cottonseed Oil only contains a small amount of monounsaturated fats or MUFAs. These are said to boost the HDL, or good cholesterol levels, in the body.

Taste and smell

Cottonseed Oil has a mild odor and taste when freshly pressed. This will not affect the taste of food much.

Smoke point

Cottonseed Oil has a high smoke point of 420°F (or 216°C). This makes it ideal for high heat cooking.

Pros

There are many reasons why Cottonseed Oil became so popular. Some of the most noteworthy reasons include:

• It is a good frying oil- Many frying oils are known to mask the flavor of food. Cottonseed Oil, on the other hand, enhances them. It is also a healthier alternative to many other cooking oils, especially other vegetable oils.

• It is good for the skin- Using Cottonseed Oil can boost skin cell regeneration which will improve the overall appearance of the skin, and can help to heal wounds faster, and address certain skin conditions.

• It can help your hair to grow- Since Cottonseed Oil contains Vitamin E, it can help to promote hair growth and prevent hair loss. It can also help to protect your hair against harsh environmental conditions.

Cons

Using Cottonseed Oil has noticeable side effects and negatives that cannot be ignored. These include:

• It can have a negative impact on heart health- Even though it is higher in unsaturated fat, there is still a high level of saturated fat, especially after undergoing hydrogenation. This makes excessive use hazardous to heart health and it can even lead to cardiovascular disease.

• It can contain toxins- Aside from gossypol, Cottonseed Oil can contain harmful carcinogenic toxins from herbicides and pesticides. This is because regulations regarding cotton production vary from country to country, and the source of the Cottonseed Oil you just purchased could very well be one with lax regulations. • It can impact reproductive health- While many of us try to avoid oils that have undergone heavy processing, cold-pressed unrefined Cottonseed oil contains a toxin called gossypol which can decrease sperm production and mobility and lessen your chances of having children.

What’s the best way to use it

Cottonseed Oil’s high smoke point should be taken advantage of for deep-frying and stir-frying.

It may also be used in other high heat applications such as searing, sautéing, grilling and roasting.

You may also use it when baking because it won’t change the flavor of your favorite baked goods or foods.

Alternatives

If you are looking for a good alternative for Cottonseed Oil when it comes to high heat cooking, use canola oil or safflower oil.

For a neutral flavor, go with soybean oil.

Things to note

• Cottonseed Oil should be stored in a cool, dry place away from direct sunlight, in an airtight container.

• While cottonseed allergies are rare, you should still perform a patch test to see how your skin will react with it. If you are allergic to cotton, avoid it altogether. Symptoms of an allergic reaction involve swelling of the face, throat or mouth, abdominal pain, nausea, and vomiting. It can even trigger an asthma attack.

• Cottonseed Oil only lasts for 4-6 months. In a refrigerator, it can last for up to a year.

Conclusion- Healthy or Unhealthy?

While Cottonseed Oil has its benefits, there are many healthier alternatives out there. Use it as a last resort. Opt for canola oil or olive oil which can give you the same benefits, with less PUFAs and less saturated fat.

Is Soybean Oil Healthy?

Soybean oil is one of the most popular cooking oils used in the world. Its usage dates back to 2000 B.C in Ancient China where archaeological evidence suggests that it was grown extensively for personal use and trade. Nowadays, it is used in homes and restaurants because of its low price point and versatility.

But being common does not mean that it is healthy. Could the beloved soybean oil that may very well be in your cupboard at this moment filled with the wrong kind of fat? .

Is soy bean oil healthy or will it clog up you arteries? But before we answer that question, let’s look at where it comes from, what it can be used for and some nutritional data.

Where does it come from?

Soybean oil is derived from soybean seeds. Unlike other seed oils, these seeds are not cold-pressed in order to extract its oils. This is because it is much harder to extract oil from these seeds. Therefore, heat is applied, along with chemical solvents, bleach, and deodorizers.

Soybeans are heated and pressured then mechanically pressed. However, only a small portion of oil is expelled at this stage. A chemical solvent named hexane is added to the soybean meal to extract the majority of the oil.

The oil is then heated and steamed in order to remove the hexane which can be toxic to humans. It is then bleached to remove impurities and deodorized to remove oxidants. It is then hydrogenated before it is bottled and sold.

Hydrogenation includes the introduction of hydrogen gas to the oil which extends its shelf life, raises its smoke point and also improves its flavor.

What is left is a light-colored or deep yellow oil that may darken after storage.

What is it used for?

Soybean is most popularly used as a cooking oil but its uses don’t stop there. Here are some ways soybean oil is used outside of the kitchen:

Hair and skincare

Soybean oil increases the keratin and amino acids in the hair fibers which help to keep them strong and healthy. This reduces your chances of experiencing hair breakage and balding. It also adds visible shine and instantly improves the appearance of your hair

Using soybean oil topically protects your skin from harmful UV rays and reduces transepidermal water loss by acting as a protective barrier. The linoleic acid, isoflavones, antioxidants, and vitamins found in soybean oil also nourishes the skin, which helps it to look soft and youthful.

Vitamin E in soybean oil can improve the appearance of blemishes and acne scarring. It also promotes the regeneration of new skin cells.

Lowering cholesterol

While many refined oils are filled with saturated fats which cause an increase in your bad cholesterol levels, soybean oil contains more unsaturated fats which help to increase good cholesterol and regulate the bad cholesterol. This helps to prevent hypertension, atherosclerosis and ischemic attacks.

Weight gain

If you are looking for a healthy way to gain weight, soybean oil provides a healthy solution. This is due to the fact that it has high levels of monounsaturated and polyunsaturated fatty acids, along with phytochemicals and vegetable starch which can help to add pounds in a healthier way in comparison to using vegetable oils and butter.

Promoting bone health

Soybean oil contains adequate amounts of phytosterols which help to eliminate free radicals and increase estrogen productivity. Estrogen is responsible for regulating bone metabolism so increasing its productivity will have a positive impact on bone health and will lower the chances of developing bone diseases such as osteoporosis and osteopenia in women.

Improving memory

High levels of saturated fats lead to the formation of amyloid plaques on the brain cells. This causes them to become inflamed and in turn leads to memory loss. Since soybean oil is rich in Vitamin K, and unsaturated fats (such as linolenic and linoleic acid) and low in the bad saturated fats, it helps to boost memory and learning, and can also treat cognitive, neurodegenerative, and cerebrovascular disorders such as Alzheimer’s.

Nutritional facts

One tablespoon of soybean oil contains:

• Calories: 120

• Total Fat: 14g

• Saturated Fat: 2.1g

• Monounsaturated Fat: 3.1g

• Polyunsaturated Fat: 8g

• Trans Fat: 0.1g

• Carbohydrates: 0g

• Protein: 0g

Soybean Oil is also a great source of vitamins including Vitamin E, K, and choline.

Vitamin E is a natural antioxidant which helps to protect body cells, boost nervous system function and fight heart disease. It is also great for the hair and skin.

Vitamin K is crucial for blood clotting and bone formation, along with regulating calcium levels in the body.

Choline is a B-vitamin which is necessary for cell membrane structure and the synthesis of the brain chemical, or neurotransmitter, called acetylcholine.

Type of Fat

Soybean oil is high in monounsaturated fat and polyunsaturated fat, but low in saturated fat. It is also rich in omega-3 fatty acids which are able to reduce the risk of developing heart disease and osteoporosis.

The unsaturated fatty acids present in this oil are oleic acid, linoleic acid, and alpha-linolenic acid.

The saturated fatty acids present in soybean oil are stearic acid and palmitic acid.

Taste and smell

Soybean oil has a mild neutral flavor which does not affect the taste of food. It has a light-smell which some people have described as being bean-like.

Smoke point

Soybean oil has a high smoke point of over 450°F (or 234°C).

Pros

Soybean oil is loved because:

• It is low in saturated fatty acids- When used in moderation, it helps to keep cholesterol in check and prevent diseases such as diabetes and heart disease.• It is great for the skin- Vitamin E in soybean oil make it a great moisturizing agent, and it can help to brighten and improve the quality of the skin.• It is inexpensive- Soybean oil is one of the cheapest cooking oils available. You can also find it on the shelf of any supermarket.• It has a neutral flavor- Soybean oil has a mild, neutral flavor which makes it perfect for cooking as it will not change the flavor of your food and won’t clash with other flavors when used to make meals.

Cons

Soybean oil also has some negative effects. These include:

• It can lead to unwanted weight gain- If you are not trying to gain weight, you should avoid this oil because it is high in calories and fat.• It can contribute to diabetes- Oen study declared that a diet high in soybean oil more harmful to your health than a diet high in fructose or coconut oil. This is because it causes glucose intolerance and insulin resistance which can lead to or worsen diabetes.• You can have an allergic reaction- If you are allergic to members of the Fabaceae/ Leguminosae family, you may suffer a severe allergic reaction.• It is a proinflammatory-If you already suffer from an illness which causes inflammation, consuming soybean oil can worsen your symptoms and increase inflammation.• It can contain trans fat- During the hydrogenation process, trans fat may be introduced into the oil. And even though the oil may say “trans-fat-free”, it is important to note that if the amount of trans fat per serving is half a gram or less, manufacturers may state it as 0g on the label.

What’s the best way to use it

Its high smoke point makes it a great choice for deep-frying and stir-frying. It can also be used in baking as an alternative to butter, or as grease for a baking pan.

Soybean oil can even enhance the flavor of salads, sandwich spreads and mayonnaise.

Alternatives

If you have a soy allergy or simply run out of soybean oil when cooking, you can substitute it for canola oil which has a mild taste and a high smoke point.

You could also use sunflower oil, safflower oil, corn oil or peanut oil.

Things to note

Soybean oil was declared a safe oil for women who are pregnant or nursing. Its fatty acids can even benefit women who are in the gestation phase.

Most vegetable oil is made using soybeans. Additionally, the majority of margarine made in the US contain this oil.

Soybeans are grown on a large scale especially here in the US and in order to produce a high-quality, constant supply of soybeans for producing oil and other byproducts, a large percentage of these crops are genetically modified. Though some experts claim that it is completely safe, others argue that they may have some long-term health effects to humans and the environment.

Soybean oil is prone to oxidation at high temperatures because it is so rich in polyunsaturated fatty acids. Despite having a high smoke point, it is not very heat stable for extended periods and has had negative effects in studies that were conducted on animals.

Conclusion- Healthy or Unhealthy?

Soybean oil isn’t the worst cooking oil out there health-wise, but it certainly isn’t the best. Once used in moderation it should be okay, but there are much better alternatives with similar and additional benefits such as olive oil and corn oil.