Understanding the Pares Dish vs. the Pear Fruit
First, it is crucial to clarify a common point of confusion. The query "Is pares high in fat?" can refer to two distinct things: the popular Filipino beef dish, known as Beef Pares, or the simple fruit, a pear. The fruit, pear, is naturally low in fat, with one medium pear containing only about 0.3g of fat. The discussion of high fat is specifically relevant to the Filipino beef dish.
Beef Pares is a rich, savory stew featuring tender, braised beef, often served with garlic fried rice and a clear beef broth. The name 'pares' means 'pair' in Filipino, referring to the perfect combination of the beef and rice. This dish has gained immense popularity as a satisfying and affordable comfort food, but its nutritional profile, particularly its fat content, warrants closer examination.
What Makes Traditional Pares High in Fat?
Several factors contribute to the high fat content found in many traditional or street-style versions of Beef Pares:
- Cut of Beef: Traditional recipes often use beef cuts with a high fat content, such as brisket or chuck. Marbling and connective tissues in these cuts contribute to the dish's richness and flavor, but also its fat and calorie count. Street food versions, in particular, may use lower-cost, fattier cuts.
- Cooking Method: The beef is often braised for a long time, allowing fat from the meat to render into the sauce. While this creates a deeper flavor, it also increases the fat content of the final product. Additionally, some preparations involve pre-frying the beef in oil before braising, adding more fat.
- Garlic Fried Rice (Sinangag): The dish is typically served with sinangag, which is fried rice heavily sautéed with garlic and oil. The oil used in frying the garlic and the rice adds a significant number of calories and fat to the overall meal.
- Added Toppings: Certain contemporary variations, known as "pares overload," intentionally add high-fat toppings like fried pork skin (chicharon) or bone marrow, significantly increasing the dish's fat and cholesterol levels. These variants are even described as "heart attack pares" due to the health risks.
Comparing Traditional vs. Healthier Pares
This comparison highlights how different preparation methods can drastically alter the nutritional profile of pares.
| Feature | Traditional Pares | Healthier Pares |
|---|---|---|
| Beef Cut | Brisket, chuck, or other fatty cuts. | Leaner cuts like sirloin or eye of round. |
| Fat Content | Significantly high due to fatty meat and rendered fat. | Moderate to low, as leaner meat is used. |
| Cooking Oil | Often sautéed in generous amounts of cooking oil. | Oil is used sparingly or omitted, relying on natural beef fat. |
| Rice | Served with rich, garlic fried rice (sinangag) made with oil. | Paired with steamed white or brown rice to reduce fat. |
| Toppings | "Pares overload" adds fried pork, bone marrow, etc. | Garnish with fresh, healthy ingredients like green onions. |
| Overall Health | High in saturated fat, calories, cholesterol, and sodium. | Lower in unhealthy fats, making it a more balanced meal choice. |
How to Make Pares a Healthier Meal
Enjoying the comforting flavors of pares doesn't have to mean compromising on health. Here are some actionable tips for creating a more nutritious version:
- Choose Leaner Cuts of Beef: Opt for beef cuts that are naturally lower in fat. Sirloin, round, or tenderloin are excellent choices that can become incredibly tender through slow braising, without adding excess fat.
- Skim the Fat: After the beef has been braised and cooled, allow the fat to solidify on top of the broth. Skim this hardened fat layer off before reheating and serving the dish to reduce the fat content significantly.
- Reduce Added Oil: When preparing the braising liquid, use only a minimal amount of oil for sautéing the aromatics. For the garlic rice, consider making a simple steamed rice or preparing a less oily version of sinangag.
- Increase Vegetables: Bulk up the dish with healthier ingredients. You can add more onions or even other vegetables during the simmering process to enhance flavor and add nutrients without increasing fat.
- Control Portion Sizes: Treat pares as an occasional indulgence rather than a daily meal. Enjoying a smaller portion can satisfy cravings while keeping overall intake in check.
- Serve with Steamed Rice: As mentioned in the comparison table, swapping out the garlic fried rice for simple steamed rice is one of the easiest and most effective ways to cut back on fat and calories.
The Health Implications of High-Fat Pares
Consuming high-fat and high-sodium dishes like traditional pares too frequently can contribute to several health issues over time. The high saturated fat and cholesterol content can lead to increased cholesterol levels, which in turn may contribute to heart disease. The high sodium content, often from soy sauce, can raise blood pressure and potentially lead to hypertension.
Mindful consumption and ingredient choices are key to enjoying this beloved Filipino comfort food responsibly. By being aware of the factors that contribute to its fat content, you can make informed decisions to create a delicious and healthier meal for yourself and your family. The National Nutrition Council of the Philippines offers similar advice on enjoying pares with consideration for proper nutrition Enjoying Beef Pares with Consideration.
Conclusion
While the fruit pear is virtually fat-free, the popular Filipino beef dish known as pares can be quite high in fat, calories, and sodium, particularly in its traditional or "overload" variants. The fat content is primarily determined by the cut of beef used, the amount of oil added during cooking, and the richness of accompanying ingredients like garlic fried rice. However, by consciously choosing leaner cuts of meat, skimming excess fat, and modifying side dishes, it is entirely possible to prepare a delicious and much healthier version of pares. Enjoying this flavorful dish in moderation and making simple substitutions can allow you to savor the taste without the significant health trade-offs associated with excessively fatty versions.
