When it comes to tropical oils, coconut gets all of the attention.
Smooth and slightly sweet, coconut oil has become the glamorous starlet of the health food industry in recent years. It is fame rightfully won. With metabolism-boosting medium chain fatty acids and an impressive trace mineral content, there is no denying that coconut oil is highly beneficial.Â
Yet there is another all-too-often ignored tropical oil that has shown tremendous promise in fighting inflammation, quelling disease, and stabilizing appetite. If you are allergic to coconut or coconut oil, this is especially good news!
This rivaling fat is none other than the colorful and nutrient-dense red palm oil.
What is Red Palm Oil?
Red palm oil is a traditional fat that is derived from the fruit of the Elaesis guineensis or oil palm tree native to tropical Africa. This vibrantly tinted oil has been harvested by local peoples for centuries and used for a dynamic range of culinary, cosmetic and medicinal applications. With a history that is believed to date back as far as 5,000 years, archeologists have even identified palm oil residue in earthenware jars from the tombs of esteemed Egyptian Pharaohs, suggesting its sweeping importance across the ages.
The expansion of international trading practices throughout the 16th century allowed the once geographically isolated palm oil to be introduced to new parts of the world, including South America and Southeast Asia. From this global dispersal onwards, palm oil has gained popularity in many nations as people recognize the nutritional prowess and versatility of this valuable commodity.
In many countries, palm oil is highly coveted for its nutrient stability, long shelf life, high smoke point, unique flavor and the luscious quality it lends to grilled foods and baked goods. According to tropical oil expert Dr. Bruce Fife, palm oil has even recently surpassed soybean oil as the most widely used oil in the world.
Red Palm Oil Benefits
Science has confirmed the benefits that our ancestors intuitively knew about red palm oil. Analyses have revealed an impressive nutrient profile, and clinical studies have demonstrated its many advantages for modern health.
One study showed that palm oil halted atherosclerosis in patients with heart disease, while other researchers have suggested that certain components in red palm oil are strong anti-cancer agents. Put simply, red palm oil is brimming with so many nutrients and antioxidants it’s more like a natural dietary supplement than anything else.
In fact, some companies are now encapsulating it to be sold in vitamin shops and health food stores. The oil is also available in jars and bottles like other vegetable oils for regular kitchen use.
7 BIG Health Benefits
Few healthy fats offer this many benefits to human health!
- Rich with medium chain fatty acids
- Full of antioxidant Carotenoids (beta-carotene and lycopene)
- Contains naturally occurring Vitamin-E (tocopherols and tocotrienols)
- One of the richest plant sources of heart-protective CoQ10
- High levels of immune-strengthening squalene
- Easily digested and stable for high heat cooking
- Inflammation-reducing plant sterols
Traditional Red Palm Oil Harvesting
Despite a deep history and impressive nutrient profile, we tend to hear very little about palm oil from media sources in the United States. This devastating omission has been caused in part by the wrongful demonization of saturated fat that duped our nation from the mid-20th century and onwards. However, poor production practices by greedy palm oil industry leaders have also cast a negative shadow on this otherwise remarkable oil.
The traditional production of palm oil is artisanal in quality. Palm fruit is carefully inspected and picked by hand to select for only the best quality specimens. Once picked, the fruit is left for a full 36 hours to soften, then plucked, washed, and steamed for only a few minutes to further break down the pulp. Next, the fruit is poured into a large mortar and pounded until the flesh separates from the nut. The nut is set aside to dry.
At this time, the brilliant oil of the palm fruit begins to appear. To remove any excess water, the red oil is heated slightly and then sits for 24 hours to allow for all impurities to be removed and sink to the bottom of the tank. To ensure that no additional impurities are intact, the red oil is filtered through a slowly working gravity system to leave only the most wholesome and nutrient-rich oil.
Unsustainable Modern Palm Oil Processing
Unfortunately, the production of many modern palm oils is in stark contrast to this slow and careful process. Different varieties of palm oil have cropped up in recent years, including those derived from the kernel instead of the accustomed fruit and others that are purified to remove the characteristic red color (and with it the antioxidant pigments it contains.)
Commercial palm oil is often harshly and rapidly extracted using questionable chemical solvents, then further refined and deodorized. This process is very similar to the processing of canola oil. Although convenient for output and profit-focused companies, these practices deplete nutrients and compromise the integrity of the oil. Some palm oil is even used as a base for hydrogenation, completely ruining the beautiful, healthy fat.
Additional controversy and stigmatization have been created by sustainability concerns with large-scale palm oil production efforts. Certain palm oils, primarily those from industrial suppliers in Malaysia & Indonesia, are irresponsibly harvested in a way that threatens orangutan habitats and disregards local culture.
To address these issues and to protect the cultural significance of red palm oil extraction, an organization known as the RSPO (Roundtable on Sustainable Palm Oil) was formed. RSPO certification verifies that palm oils are harvested in a manner that protects wildlife as according to the standards of the World Wildlife Fund (WWF) and also maintains the integrity of the local communities from which the red palm oil is acquired.
Take a Stand for Sustainable Red Palm Oil
As consumers, we have the opportunity to protect precious red palm oil in its natural form by sourcing red palm oils that are RSPO certified and traditionally made, such as this quality brand of sustainable red palm oil.
By seeking out companies that work with local communities to bring sustainable and pure red palm oil into our kitchens and homes, we are not only able to experience the many health benefits that red palm oil has to offer, but are also preserving the art of a cherished traditional food so that it too can be passed on for generations to come.
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Sources and More Information
The Palm Oil Miracle by Bruce Fife, ND
Five Fats You Must Have in Your Kitchen
The Truth About Pumpkin Seed Oil
Selecting a Healthy Cooking Oil and Reusing it Safely
Caution When Using Chicken Fat for Cooking
Cooking with Olive Oil: Yea or Nay?
How Vegetable Oils Make Us Fat
How Argan Oil Benefits Health
Is Rice Bran Oil a Healthy Fat?
Walnut Oil: Healthy Sub for Flax Oil
I heard the trees can no longer make coconuts when used for palm oil
Why did you delete my commen?. It was not disrespectful only truthful.
It wasn’t deleted. All comments are moderated on this blog.
Although palm oil is a very heathy fat, palm oil plantations are being planted in more and more areas and destroying tropical forests at a fantastic rate. As westerners also start using palm oil it will only accelerate the destruction of our planet.
Please read the article … this is addressed and there is now a certification to ensure the process for companies that care about this problem.
Sarah,
I have some fresh Red Palm Oil, but the taste is just not good.
I have tried many times to eat it. It just taste old, and I know it is from a good source. Is that what it is suppose to taste like? Is that why you bake with it or hide it in a smoothie?
I too am a palm oil convert. I love coconut oil but found the flavour much too dominating in many savoury dishes. I use palm oil when sautéing or frying food, and it’s the fat of choice on my roast chook. And it does something really special when used to roast or fry potatoes!
It does have a unique flavour, but I find that if it is cooked into the food a little while, it becomes more neutral. And there is just something so luscious about scooping this beautiful red fat out of the jar each time, I never tire of it!
So happy to see a post extolling the virtues of this beautiful product, thanks Sarah!
Can you describe the flavour of this oil in more detail? I know that kind of description is difficult. I am anxious about trying red palm oil because I have read many negative opinions about its flavour; it seems many people can scarcely choke down a spoonful even if it is ‘hidden’ within smoothies or other foods. Then again, I know lots of people strongly object to the taste of coconut oil, which I find pleasant in most instances. Therefore, I am not sure whether the complaints should worry me, as they could be from people who are unaccustomed to real food.
I have read that red palm oil’s flavour is comparable to that of extra-virgin olive oil. If that is so, do you think I could use it in a mayonnaise recipe if I cut the RPO to half, and used coconut oil for the other half?
Sorry! Many questions. Basically, I am worried about having another extremely strong-tasting oil for which I have trouble finding uses. (Organic, extra-virgin olive oil in my usual mayonnaise was disastrous….)
Thanks for this post, and thanks for your time, as always.
I have tasted red palm oils that are a bit strong tasting and others that are much milder. Obviously, smells and whether or not they are strong is a very personal experience. I agree that folks used to boxes, packages, cans, and tasteless, odorless and rancid vegetable oils (because they have been deodorized sometimes multiple times) would find red palm oil takes a little getting used to. Folks used to real food would not bat an eye.
I’ve had similar questions and I also found that 100% olive oil for mayo was a disaster taste-wise the first time I tried it. I can’t answer your questions about red palm oil as I have never taken the plunge to research it and find one Id be willing to buy. But I have learned a good bit about making mayo over the years. I find that using all coconut oil in mayo does not work well because it is too solidifying, especially once the mayo goes in the fridge. So I would be concerned that 1/2 rpo and 1/2 coconut would have the same problem. However you might find that 1’2 rpo and 1/2 sunflower oil would work for you.
My husband and one of my kids actually like mayo from 100% olive oil. Myself and my youngest usually choose 1/2 olive oil and 1/2 sunflower oil. In recent month we have sometimes used all olive oil but we make it by a different method and end up with 1/2 as much oil as we used to use anyway. The way we make it now we use a stick blender and make the mayo in a mason jar. I am not sure why it comes out so differently but it only seems to hold about a cup of olive oil making it that way by the same recipe that we always used. (From The Way to Cook by Julia Child which calls for up to 2 cups of oil depending on your preferences, the consistency, etc.)
Sometimes I add a splash of toasted sesame oil to mayo for a flavor twist.
Someday soon I want to try a recipe from another natural food blogger that uses 1/2 macadamia oil and 1/2 avocado oil.
I have spectrum brand palm shortenting. it says non-hydrogenated. it has no smell and is white and thick like regular shortening. wondering if this is the healthy kind or not. thanks
This is fine although I am not sure it is sustainably produced. You would need to do a little digging and possibly call the company to find out. Red palm oil would be much higher in nutrients than white palm oil.
Do you just cook with it or do you include it in baking or do you eat it off the spoon?
Interested in how to make it part of my day.
Thanks!
I have Jungle Red Palm Oil but how does one work this into their diet? I render my own lard and tallow, and use coconut oil, and good EVOO for low or no heat, We are two elderly people who don’t eat a lot, so just what do I NOT use in order to use this?
Baking is a great way to use red palm oil. You can also mix into smoothies just like you would coconut oil. That’s awesome that you already have some ready to use!
This has a ‘distinctive’ taste. Does it really work in baking without changing the product? I try it for quick high-heat veggies and stuff, but it is difficult liking it.
Sarah, how do you (or would you) use this oil?
Baking or in smoothies for me.