Raya without Santan?! Can or Not?

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Santan isn’t the villain—it’s how much and how often we use it. This article shares smart tips to cut down or swap santan while keeping your Raya rendang, kuah lodeh, and more just as delicious.

WORDS DR FARAH YASMIN HASBULLAH

DR FARAH YASMIN HASBULLAH
Dietitian and Lecturer
Division of Nutrition, Dietetics and Food Science
School of Health Sciences
IMU University

SANTAN MAKES MANY DISHES TASTE GREAT, SO WHAT’S THE ISSUE WITH IT?

Santan or coconut milk is naturally high in saturated fats, which when consumed in large amounts over time can:

Raise low-density lipoprotein (LDL)-cholesterol levels
Increase the risk of cardiovascular diseases if consumed in large amounts over time

Dietitian’s Note

LDL-cholesterol, or low-density lipoprotein cholesterol, is often called ‘bad cholesterol’, but it’s not all bad! Your body actually needs it to build cells and make hormones.
The problem starts when there’s too much LDL in your blood. It can stick to artery walls, forming plaque, which may lead to clogged arteries and heart problems over time.
In conclusion, LDL is important, but it is just as important to keep LDL-cholesterol levels within a healthy range (not too high) in order to maintain good heart health.

Of the different types of santan, coconut cream extract has the highest calorie and saturated fat content, followed by regular santan, trim santan and light santan.

SO, SANTAN IS A PROBLEM FOOD?

Santan itself is not necessarily harmful when enjoyed in moderation.

The main concern is the quantity and frequency of consumption.

Regularly consuming large amounts of santan-rich dishes can contribute to excessive fat intake, which may affect health negatively.

Dietitian’s Note

People living with the following health conditions should limit their santan intake in order to manage their health conditions:

Dyslipidemia or high levels of lipids or fats in the food
Cardiovascular diseases, which are heart diseases as well as diseases of the blood vessels, such as stroke, high blood pressure, and peripheral artery disease
Type 2 diabetes

Additionally, individuals with obesity should also be mindful of their santan intake, as its high fat content increases overall calorie consumption, which in turn can contribute to the development of chronic diseases.

TIPS TO GO SANTAN-FREE WITHOUT LOSING THAT YUMMY CREAMY TEXTURE IN OUR DISHES

Consider Healthier Alternatives to Santan

These options still offer a reasonably creamy texture while having lower saturated fat content.

Light santan or trim santan, which contains less fat and fewer calories compared to regular santan and coconut cream
Low-fat plain yoghurt
Low-fat dairy milk

Rendang and Curries

Consider using light santan or trim santan to reduce saturated fat intake.
Another option is to combine light santan with low-fat milk.
Partially substituting santan with yoghurt also works.

Traditional Desserts Such as Seri Muka

Reduce the amount of santan by replacing a portion with low-fat dairy milk.
This will lessen the saturated fat content of the dessert while keeping the creamy texture.

Dietitian’s Note

However, coconut-based ingredients like santan are not the only contributors to high fat intake.
Other high-fat food commonly used in festive dishes, such as beef, chicken skin, and cooking oils, also add to the overall fat and calorie content of the meal.
Therefore, it is important to balance all sources of fat, not just santan, to maintain a healthier diet during Ramadan and Hari Raya celebration—as well as other joyous mealtime moments that call for such dishes!

This article is part of our series on healthy eating to improve our physical and mental health.

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