What is Pares?
Pares is a beloved Filipino dish of tender, slow-braised beef stewed in a savory-sweet soy sauce broth, often spiced with star anise. Traditionally served with garlic fried rice and a bowl of the flavorful beef broth, the name "pares" literally means "pair," referring to the combination of the beef and rice. While a staple of street food and restaurants across the Philippines, many are interested in its nutritional profile, particularly its protein content.
Pares and Its Protein Power
At its core, pares is a beef-based dish, and beef is a complete protein, meaning it contains all nine essential amino acids necessary for the body. These amino acids are crucial for muscle building, tissue repair, and the production of hormones and enzymes. The slow-braising process used to make pares breaks down the beef's connective tissues, making the protein easier to digest and absorb. Cuts of beef like brisket, chuck roast, or flank steak, which are typically used for pares, are dense with protein and other vital nutrients like iron, zinc, and B vitamins.
Nutritional Breakdown of Pares
While the exact nutritional values vary widely depending on the recipe, portion size, and specific cut of beef, several sources provide estimates for a typical serving of beef pares. It's important to remember these are approximations, especially when the meal includes garlic fried rice and extra broth.
Here is an approximate nutritional profile for a serving of beef pares based on cited data:
- Proteins: 20 to 30 grams
- Calories: 450 to 600 kcal
- Fat: 18 to 30 grams
- Carbohydrates: 49 to 50 grams
- Sodium: 240 to 750+ mg
As you can see, the dish is calorie-dense, often due to the braising process which can use fatty cuts of beef and the addition of sugar and soy sauce. The garlic fried rice also significantly increases the carbohydrate and calorie count. While the protein content is undeniably high, it's essential to consider the entire nutritional picture.
Pares vs. Other Protein Sources: A Nutritional Comparison
To put the protein content of pares into perspective, let's compare it to other common protein sources. This table provides an approximation for a 3-ounce (85g) cooked serving of each protein, without accompanying dishes or cooking fats, to isolate the protein source itself.
| Protein Source | Approximate Protein (per 85g) | Typical Fat Content | Key Nutrients |
|---|---|---|---|
| Beef Pares | ~20-25g | High (Varies by cut) | Iron, Zinc, B Vitamins |
| Chicken Breast (skinless) | ~28g | Very Low | Niacin, Vitamin B6, Selenium |
| Lean Pork Loin | ~22g | Low | Thiamin, Phosphorus, B Vitamins |
This comparison shows that per gram, the beef in pares provides a comparable amount of protein to other popular meats. The difference in overall meal health comes from the preparation method and accompaniments.
How to Make Your Pares Healthier
For those who love the flavor of pares but want to optimize it for a healthier diet, there are several modifications you can make:
Choose a Leaner Cut of Beef
Instead of brisket or cuts with a high fat content, opt for a leaner beef cut like sirloin or flank steak. This will significantly reduce the saturated fat and calorie count without sacrificing the protein.
Reduce the Sodium and Sugar
Traditional recipes use a generous amount of soy sauce and brown sugar. To lower the sodium, use a low-sodium soy sauce or coconut aminos. For a less sugar-heavy flavor, you can reduce the amount of brown sugar or use a natural sweetener like stevia.
Control Your Portion Sizes
Serve a smaller portion of the beef and moderate the amount of garlic fried rice. A cup of steamed rice can be a healthier alternative to the oil-rich fried version. This is a simple but effective way to control overall calorie intake.
Incorporate More Vegetables
Enhance the dish's nutritional value by adding vegetables. Sautéed bok choy, spinach, or steamed broccoli can be mixed in or served on the side. This adds fiber and vitamins to the meal.
The Verdict: Pares as a Protein Source
In short, pares can be a very good source of high-quality protein, primarily from the beef component. It provides the essential amino acids needed for bodily functions and can be a delicious way to meet protein goals. However, the dish is typically high in calories, sodium, and fat due to its traditional preparation method and inclusion of garlic fried rice.
For a balanced diet, it's recommended to moderate consumption or modify the recipe to reduce the less-healthy components. By choosing leaner cuts, controlling portions, and reducing sodium and sugar, you can enjoy this flavorful dish while maintaining your health goals. Remember, protein is just one part of a balanced diet; overall nutrition is what truly matters.
Conclusion
While a hearty and savory dish, the question of "Is pares a good source of protein?" requires a nuanced answer. Yes, the beef in pares is an excellent source of protein, delivering all the essential amino acids your body needs. The key to incorporating pares into a healthy diet lies in mindfulness of the entire meal. By making healthier ingredient choices and adjusting portion sizes, you can continue to enjoy this flavorful Filipino classic without compromising your nutritional objectives. For further reading on daily protein intake, see this resource on how to calculate how much protein you need.
