Binignit ArticleBinignit or tabirak is a thick and sweet stew of assorted tubers and fruits with landang or tapioca pearls cooked in coconut milk. It makes use of glutinous rice (“pilit”) which is responsible for its thick texture. It is a popular comfort food and afternoon snack among the Filipinos, but it takes center stage most especially during the Holy Week.

The Lenten Season invites Christians to fast and abstain from eating meat, thus a packed dish such as the binignit will sumptuously fill your stomach up.

As much as it can make us feel full, let us also know the nutrients offered by binignit’s variety of food ingredients:

  • Camote (sweet potato) has low glycemic index which means that it slowly releases sugar to the bloodstream, thus helping control blood sugar levels. It also helps in preventing Vitamin A deficiency because of its high beta-carotene content. Camote, like the other roots and tubers, is rich in fiber which aids in gut health, and carbohydrates which is the primary source of dietary energy.
  • Ube (purple yam), like camote, is rich in carbohydrates. It is known for its rich potassium and Vitamin C content. Ube has anthocyanins which help reduce blood pressure and inflammation. It can also protect against cancer and type 2 diabetes. Its high fiber content is also friendly for the gut.
  • Gabi or taro also improves digestive health due to fiber. Gabi is a good source of potassium which maintains fluid and electrolyte balance, nerve conduction, muscle contraction, and it influences blood volume and blood pressure. You can also get manganese from gabi for good metabolism, bone health and blood clotting.
  • Banana is known as a potassium-rich food. It is likewise loaded with other micronutrients such as Vitamins A, E, C, B3, and B6; and calcium and magnesium. Banana can help with heart health and in lowering blood sugar levels. Some people consider banana as a mood booster because it contains tryptophan which is converted by the body into serotonin. Serotonin is known to help an individual relax, improve mood, and generally make you feel happier. The saba variety is usually used for
  • Glutinous rice or pilit gives the binignit its thick consistency. Glutinous rice carries carbohydrates, too, as well as vitamin B complex, and minerals such as potassium and phosphorus.
  • Coconut milk or gata contains medium-chain fatty acids (MCFA), particularly lauric acid, which when used by the body, contributes to anti-inflammatory, anti-microbial and anti-fungal properties.
  • Landang is a processed tapioca product made from native palm flour. The flour used is derived from the inner part of the trunk of the buri palm tree. landang’s consistency is lumpy and uneven, with a chewy and slippery feeling and bland taste. A common alternative to landang is sago. Sago is almost pure starch, composed mainly of carbohydrates, and minute amounts of protein, fat, and vitamin B complex. To add, at times, people cook binignit with bilo-bilo­­, which are balls formed out of glutinous rice flour.
  • Jackfruit or Nangka is an optional ingredient for those who want their binignit to be more fragrant and flavorful. Nangka is rich in vitamin C and antioxidants. It has low glycemic index, too, which is friendly for those who need to manage their blood sugar levels.

Now as devout Christians observe fasting and abstinence in solemnity of the Holy Week, binignit is our go-to food. Get your ingredients and bowls ready, Ka-Nutrisyon, and try to get this nutritious Filipino snack as way to relieve your abstinence this Holy Week. (NO III Sheena Marie G. Talle)

References:

Britannica, T. Editors of Encyclopaedia (2021, May 7). sago. Encyclopedia Britannica. https://www.britannica.com/topic/sago

National Nutrition Council Region X. (2022). May Gahum sa Nutrisyon [Facebook Post]. Facebook. https://www.facebook.com/NNCRegion10

Potestas, C. H. (2021, April 2). It’s not lugaw, it’s ‘binignit’—the essential dish to Cebuanos during Holy Week. ANC. https://news.abs-cbn.com/ancx/food-drink/features/04/02/21/its-not-lugaw-its-binignitthe-essential-dish-to-cebuanos-during-holy-week

The health benefits of coconut milk. (2021, November 5). BBC Good Food. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

UN-Food and Agriculture Organization. (n.d.). Nutritive Value. https://www.fao.org/3/t0207e/T0207E04.htm

U.S. DEPARTMENT OF AGRICULTURE. (2018). Rice, white, glutinous, unenriched, cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients