AS a dietitian, I am often asked what are good oils to use for cooking healthy meals. One oil that
stands out not only for its versatility in the kitchen but also for its health benefits is palm oil. Palm
oil’s high smoke point of around 230°C makes it ideal for various cooking methods, including high-
heat cooking without breaking down or releasing harmful compounds. When used mindfully, it can
be an excellent component of a health-conscious diet.
Derived from the fruit of the oil palm tree, palm oil has a unique balance of saturated and
unsaturated fats that make it suitable for a wide variety of cooking methods. In particular, red palm
oil is rich in vitamins A and E, antioxidants, and is free of trans fats.
Let’s explore five healthy ways to cook with palm oil and how it can elevate your culinary
experience.
Sautéing vegetables for maximum nutrient retention
Sautéing is one of the easiest and healthiest ways to prepare vegetables, and palm oil is ideal for this
technique. The oil’s rich antioxidant content not only preserves its own nutritional value but also
helps retain the vitamins and minerals in the vegetables you cook. Try sautéing leafy greens like
spinach or kailan in palm oil, as the fat helps your body absorb the fat-soluble vitamins, such as
vitamin A and K, found in these vegetables.
Stir-frying for quick, nutritious Meals
Palm oil is a fantastic option for stir-frying due to its ability to withstand high heat without oxidizing.
The key to a healthy stir-fry lies in using plenty of fresh, colourful vegetables, lean proteins like tofu
or chicken, and limiting the amount of added sodium in sauces. A quick stir-fry using palm oil
ensures that your meal remains nutrient-dense, full of fiber, and balanced in healthy fats. Add
aromatics like ginger, garlic, and a light dash of soy sauce to enhance the flavour profile while
keeping things light.
Baking for rich, moist results
If you enjoy baking but want to make your recipes healthier, consider using palm oil as an alternative
to butter or margarine. It is naturally free of trans fats, making it a better option for those concerned
with heart health. It’s a versatile for cookies, cakes, and breads. It provides a rich, moist texture
without the need for excessive amounts, reducing the overall fat content while maintaining flavour
and tenderness. Whether you are making whole-grain muffins or nutrient-dense banana bread, palm
oil can add a subtle richness that enhances your baked goods’ quality.
Grilling, roasting for smoky, flavourful dishes
For those who enjoy grilling or roasting, palm oil is an excellent medium to marinate or brush onto
meats, vegetables, and seafood. Its high stability under heat means you can grill chicken, fish, or
even roast sweet potatoes without worrying about the oil burning or becoming rancid. Using palm
oil to lightly coat ingredients before grilling or roasting adds a natural flavour boost and helps to lock in moisture, ensuring your dishes are not only tasty but also packed with nutrients. This method is perfect for those looking to avoid overly processed dressings and sauces, offering a more natural and
wholesome option.
Making healthy dressings and marinades
Palm oil can also be a star ingredient in homemade dressings and marinades. Combine it with apple
cider vinegar, lemon juice, herbs, and a pinch of salt to make a zesty, nutrient-dense dressing.
Alternatively, use it in marinades for lean proteins like chicken, fish or seafood before grilling, letting
the antioxidants in palm oil provide an additional layer of health benefits to your dishes.
The nutritional, sustainable benefits of palm oil
Palm oil’s health benefits extend beyond just its cooking versatility. Red palm oil in particular, is an
excellent source of beta-carotene, a precursor to vitamin A, which is essential for good vision,
immune function, and skin health. Its tocotrienols, a form of vitamin E, offer potent antioxidant
properties that help protect cells from oxidative stress. Additionally, palm oil’s balanced composition
of saturated and unsaturated fats makes it a heart-healthy option when used in moderation, unlike
hydrogenated oils laden with trans fats.
Cooking with palm oil can also support sustainability when sourced responsibly. Palm oil certified
under the Malaysian Sustainable Palm Oil (MSPO) certification ensures that production adheres to
sustainable practices, protecting biodiversity, and reducing environmental impact. Supporting
Malaysian palm oil which has been grown under the auspices of the MSPO certification scheme
ensures that your health-conscious cooking aligns with environmentally friendly practices.
As we embrace healthier cooking practices, it’s worth considering palm oil as a natural, sustainable
option that not only enhances the flavour of our food but also provides essential nutrients for a
balanced diet. – September 24, 2024
Indra Balaratnam is a consultant dietitian