Exit lemon, hello the pandan! This bright green plant that chefs, food influencers and cooking enthusiasts already love, all the world. THE New York Times Even designated it as one of the ingredients that will transform global gastronomy in 2025. And for good reason: the pandan is as good for taste … as for health.
The Pandan, the new sensation, between tradition and trend
Unavoidable in traditional Thai, Malaysian and Indonesian cuisine, the Pandan – sometimes nicknamed Asian vanilla – Seduced by its unique fragrance mixing notes of vanilla, coconut and fresh grass. Long reserved for local desserts (soft cakes, creams, coconut pearls), it now wins Western kitchens, often in the form of fresh leaves, extract or powder.
Glass, infused, mixed or incorporated into your pastries, the Pandan is the tropical touch that twists your desserts while taking care of your health. Associated with coconut milk, or white chocolate, it reveals all its aromatic richness in recipes that are both modern and inspired by Asian traditions.
But beyond its delicate taste and its flashy color which illuminates pastries, the Pandan has remarkable nutritional virtues, as Julie Boët, dietician-nutritionist explains.
Pandan’s health benefits according to science
The Pandan is full of natural compounds with positive effects on the body.
A powerful antioxidant
Rich in flavonoids and phenolic compounds, the pandan helps to neutralize free radicals responsible for cell aging and degenerative diseases such as cancers, type 2 diabetes or cardiovascular pathologies.
A natural anti-inflammatory
Used for generations in Asia to relieve muscle and joint pain, the Pandan acts by inhibiting the mediators of inflammation, including prostaglandins. One more asset for people prone to chronic pain.
An antidiabetic potential
Preliminary research suggests that the Pandan could promote better regulation of blood sugar. In particular by strengthening insulin sensitivity. Consumed in infusion after meals, it could become a precious ally in type 2 diabetes.
A relaxing and soothing effect
Traditionally used to calm migraines and promote sleep, the Pandan would have light sedative properties. It is ideal in case of stress or fleeting anxiety.
Digestive and detoxifying support
In infusion, the pandan facilitates digestion, reduces bloating and supports the functions of liver and kidneys, contributing to better elimination of toxins.
What form of Pandan to favor?
The pandan is available in several forms, each with specific nutritional and taste qualities. To fully benefit from its benefits, it is essential to choose your version according to the use sought. Julie Boët, dietician-nutritionist, enlightens us on the most interesting.
- Fresh leaves : the most virtuous form. It is the most natural and most concentrated version of active compounds (flavonoids, antioxidants, volatile aromas). The dried leaves: a good alternative provided they are dried slowly and at low temperature, they keep a large part of their antioxidant properties. Less scented than fresh leaves, they remain effective in infusion or decoction;
- Liquid extract : practice but to be examined closely. Certain versions are natural and concentrated, but others may contain artificial, coloring or conservative aromas. A careful reading of the label is essential to ensure its quality;
- Pandan powder : easy to integrate. Often used in smoothies, yogurts or pastries, it retains part of the nutrients if obtained by lyophilization. On the other hand, it is less rich in volatile compounds and therefore in digestive or relaxing effects;
- The aroma of industrial pandan : only for taste. Very common in Asian trade desserts, it has no nutritional interest. “”To avoid if you are looking for the health benefits of the Pandan “ in concluding our expert.
Precautions to know
The pandan is generally well tolerated in moderate quantity. However, it is not recommended for pregnant or breastfeeding women without medical advice, due to the lack of studies on its use in these contexts. Excessive consumption can also cause digestive disorders in some sensitive people.