What is a Pandan Drink?
Also known as screwpine, pandan (Pandanus amaryllifolius) is a tropical plant with long, blade-like leaves that are widely used in Southeast Asian cuisine and traditional medicine. A pandan drink, or pandan tea, is typically made by boiling, blending, or steeping the leaves in water to extract their fragrant aroma and mild, nutty, and grassy flavor. This simple beverage is cherished not only for its refreshing taste but also for its rich composition of vitamins, antioxidants, and bioactive compounds.
The Health Benefits of a Pandan Drink
Antioxidant and Anti-Inflammatory Properties Pandan leaves are packed with beneficial antioxidants, including flavonoids, alkaloids, and polyphenols, which are crucial for combating free radicals and reducing oxidative stress in the body. Oxidative stress can contribute to chronic diseases like heart disease and cancer. The anti-inflammatory effects of pandan can also help alleviate pain and reduce inflammation, offering relief for conditions such as arthritis and joint discomfort.
Blood Sugar Management Preliminary studies suggest that pandan may help regulate blood glucose levels. Research has indicated that consuming pandan tea after a meal can lead to lower blood sugar levels in some individuals. This potential effect is attributed to compounds like alkaloids and flavonoids, which positively influence glucose metabolism.
Digestive and Gut Health Traditionally, pandan drink has been used as a digestive aid. It has mild laxative properties that can assist with regular bowel movements and relieve issues such as bloating and indigestion. The natural compounds in the leaves are believed to support overall digestive function.
Stress Relief and Calming Effects The pleasing and mild fragrance of pandan leaves has aromatherapeutic qualities. Drinking pandan tea is known to have a calming effect on the mind and body, helping to mitigate stress and anxiety. Studies have also shown that drinking pandan tea can lower levels of the stress hormone cortisol.
Heart Health Pandan leaves contain carotenoids, a type of antioxidant that can help reduce the risk of atherosclerosis, which is the narrowing of arteries due to plaque buildup. Additionally, the high potassium content in pandan can help regulate blood pressure and support overall cardiovascular health.
Skin and Hair Health While more research is needed on internal benefits, pandan is traditionally used topically for skin and hair. The leaves' antibacterial and anti-inflammatory properties are utilized in pastes to treat dandruff and other scalp infections. Some traditions also use it to soothe sunburn and skin irritations due to its cooling effect.
Pandan Drink vs. Other Herbal Teas
| Feature | Pandan Drink | Chamomile Tea | Green Tea |
|---|---|---|---|
| Flavor Profile | Nutty, grassy, and subtly floral with a hint of vanilla or coconut. | Floral, slightly bitter, and earthy. Often described as apple-like. | Grassy, vegetal, and sometimes slightly bitter or sweet, depending on the variety. |
| Primary Benefit | Antioxidant-rich, stress-relieving, and blood sugar regulation. | Calming, sleep-inducing, and anti-inflammatory. | High in antioxidants (catechins), boosts metabolism, and improves focus. |
| Caffeine Content | Caffeine-free (unless combined with other teas). | Caffeine-free. | Contains caffeine naturally. |
| Traditional Use | Southeast Asian medicine for pain, digestion, and stress. | European and Western herbal medicine for sleep and relaxation. | East Asian medicine, especially China and Japan, for health and wellness. |
| Digestive Aid | Mild laxative effect, helps with bloating and indigestion. | Soothes an upset stomach and reduces gas. | Can aid digestion but may cause stomach upset for some due to caffeine. |
How to Prepare Your Own Pandan Drink
Making a fresh and aromatic pandan drink at home is simple and requires minimal ingredients. The most common method involves boiling the leaves to extract their flavor and aroma.
- Prepare the leaves: Thoroughly wash 5-6 fresh pandan leaves. Tie them into a knot to keep them together and help release their flavor.
- Boil the water: Bring 4-5 cups of water to a boil in a pot.
- Simmer: Add the knotted pandan leaves to the boiling water. Reduce the heat and let it simmer for about 15-20 minutes, or until the water turns a light green color and becomes fragrant.
- Strain and sweeten: Remove the pandan leaves from the water. Add a sweetener of your choice, such as rock sugar, honey, or palm sugar, and stir until dissolved.
- Serve: Allow the drink to cool to room temperature before chilling it in the refrigerator. Serve cold over ice for a refreshing beverage.
For additional variations, you can add lemongrass for a citrusy twist or ginger for extra warmth and digestive benefits.
Conclusion
For centuries, pandan has been a treasured ingredient in Southeast Asia for both its culinary and medicinal properties. While scientific research is still ongoing, traditional uses and modern studies point to a range of potential health advantages that a simple pandan drink can offer. From its calming, antioxidant-rich, and anti-inflammatory effects to its potential benefits for blood sugar and digestion, incorporating this fragrant beverage into your routine is a simple and delicious way to support your overall wellness. Remember to listen to your body and consult with a healthcare provider if you have underlying conditions. The delightful aroma and gentle flavor make pandan a compelling and healthful addition to your daily habits.
References
- IPB University. (2018). IPB Students Conduct Research on Pandan Leaf Tea, an Alternative Cure for Diabetes Mellitus. https://www.ipb.ac.id/news/index/2018/07/ipb-students-conduct-research-on-pandan-leaf-tea-an-alternative-cure-for-diabetes-mellitus-7b0505fdd14184ea1ed1a4a77c7eae93/
- PT. Archel Rajawali Cemerlang. (2025). 7 Surprising Benefits of Pandan Leaves for Natural Wellness. https://www.archelherbs.com/blog/benefits-of-pandan-leaves-for-wellness/
- ECHOstore - Sustainable Lifestyle. (2022). Pandan: Uses, Health Benefits & More. https://echostore.ph/blogs/echo-corner/pandan-uses-health-benefits-more
Frequently Asked Questions
What are the main benefits of drinking pandan tea?
Pandan tea is rich in antioxidants and offers anti-inflammatory benefits, helps with stress and anxiety, supports digestive health, and may assist in regulating blood sugar levels.
Can pandan drink help with anxiety and stress?
Yes, the natural compounds in pandan leaves and their soothing aroma have a calming effect that can help reduce anxiety and lower levels of the stress hormone cortisol.
Does pandan drink contain caffeine?
No, a pandan drink made from only pandan leaves is naturally caffeine-free. It is an excellent herbal beverage for those who want to avoid caffeine.
Is it safe to drink pandan every day?
For most people, drinking pandan tea daily is considered safe. However, like any herbal supplement, moderation is key. If you have any underlying health conditions, it is best to consult a healthcare professional.
Can pandan drink help with digestion?
Yes, pandan is known for its mild laxative properties and has been traditionally used to help with indigestion, bloating, and promoting healthy bowel movements.
Is pandan good for people with diabetes?
Preliminary research suggests pandan may help control blood sugar levels, especially after meals. However, it should not replace prescribed medication, and individuals with diabetes should consult their doctor.
Does pandan drink have any side effects?
Pandan is generally safe, but consuming it in very large quantities could potentially cause a mild laxative effect leading to diarrhea. Allergic reactions are also possible in some individuals.
