Dietitians are often asked which oils are best for cooking healthy meals. Palm oil stands out not only for its versatility in the kitchen but also for its health benefits.

Its high smoke point of around 230°C makes it ideal for various cooking methods without breaking down or releasing harmful compounds. 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. Red palm oil, in particular, is rich in vitamins A and E and antioxidants, while being free of trans fats. It is an excellent source of beta-carotene, a precursor to vitamin A, which is essential for good vision, immune function, and skin health.

Additionally, the balanced composition of saturated and unsaturated fats in palm oil makes it a heart-healthy option when consumed in moderation, unlike hydrogenated oils laden with trans fats.

Here are five healthy ways to cook with palm oil, and how it can elevate your culinary performance.

1. Sautéing for maximum nutrient retention

Sautéing is one of the easiest and healthiest ways to prepare vegetables, and palm oil is ideal for this technique. Its rich antioxidant content not only preserves its own nutritional value but also helps retain the vitamins and minerals in the veggies you cook.

Try sautéing leafy greens like spinach or kailan in palm oil. The fat helps your body absorb fat-soluble vitamins such as vitamin A and K, which are found in these vegetables.

2. Stir-frying for quick and nutritious meals

Palm oil is a fantastic option for stir-frying owing to its ability to withstand high heat without oxidising. 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 your meal remains nutrient-dense, full of fibre, and balanced in healthy fats. Add aromatics like ginger, garlic, and a light dash of soy sauce to enhance the flavour profile.

3. 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.

Versatile for cookies, cakes, and breads, palm oil provides a rich, moist texture without the need for excessive amounts, reducing the overall fat content while maintaining flavour and tenderness. From wholegrain muffins to banana bread, it adds a subtle richness that enhances the quality of your baked goods.

4. Grilling and roasting for smoky, flavourful dishes

Palm oil is an excellent medium to marinate or brush onto meats, vegetables or seafood. Its high stability under heat means you can grill chicken and 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.

5. 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. The antioxidants in the oil provide an additional level of health benefits to your dishes.

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.