The secret to Tomyam: Revealed!!
It’s been REVEALED! The hidden truth behind preparing a delicious hot and sour soup – Tomyam!!
Well, Tomyam is also known as Thai Hot and Sour Soup or Tom Yam Goong. Is has been one of my favourite foods since young. Now, let us reveal the secret behind this Asian delicacy!
How do I prepare a delicious Tomyam soup?
It’s simple!
- Bring water to a boil. Add lemon grass and allow to simmer for 5–6 minutes.
- Put in fish cakes and crabsticks. Cook for 4–5 minutes.
- Add vegetables, Tomyam paste, ikan bilis cubes, cili padi and lime juice. Add salt and sugar to taste.
Waallah!! Your Tomyam is ready! :D
Is Tomyam soup nutritious? What are the nutritional values?
Here is the nutrient composition of each ingredient.
| Ingredient | Amount | Energy (Kcal) | Protein (g) | CHO
(g) | Fat (g |
| Tomyam paste | 1 ½ tbs | 31 | 0.4 | 3.5 | 1.5 |
| Ikan bilis cubes | 3 tbs | 36 | 4.0 | 4.6 | 0.7 |
| Salt | ½ tbs | 0 | 0.0 | 0.0 | 0.0 |
| Sugar | ½ tbs | 32 | 0.0 | 8.4 | 0.0 |
| Lemon grass | 2 stalks | - | - | - | - |
| Chili padi | 5 whole | 3 | 0.3 | 0.4 | 0.0 |
| Lime juice | 3 tbs | 9 | 0.1 | 1.9 | 0.1 |
| Crabstick | 2 piece | 123 | 10.0 | 14.0 | 3.0 |
| Fish cakes | 1 piece | 41 | 8.0 | 2 | 0 |
| Pak-choy (Chinese cabbage) | 3 stalks | 42 | 4.8 | 4.2 | 0.8 |
| Total |
| 317 | 27.6 | 39.0 | 6.1 |
This table only consist the nutritional value of the Tomyam soup. Usually, we eat Tomyam with rice, noodle or mee-hoon, which significantly increases energy and carbohydrate level.
| Ingredient | Amount | Energy (Kcal) | Protein (g) | CHO
(g) | Fat
(g) |
| Cooked rice | 1 bowl | 207 | 3.7 | 47.6 | 0.2 |
| Noodles | 1 bowl | 234 | 7.6 | 49.1 | 0.8 |
| Mee-hoon | 1 bowl | 184 | 5.9 | 40.2 | 0.0 |
When a person eats Tomyam with rice, noodle or mee-hoon, he/she will probably consume about
517kcal, 33.0g protein, 85.0g carbohydrate and 6.6g fat.
Are the nutritional values adequate for a meal?
Just an estimation, if I were to calculate the RNI for 1 meal only, I will divide the RNI of these nutrients into 3 (assuming a person eats 3 meals a day) then the RNI value would be:
| Gender | Energy (Kcal) | Protein (g) | CHO (g) | Fat (g) |
| Male | 813 | 20.7 | 142.3 | 22.7 |
| Female | 667 | 18.3 | 115 | 17 |
| Estimated: Tomyam + rice, noodle or mee-hoon |
517 |
33 |
85 |
6.6 |
So, after comparing these figures, I sadly say that Tomyam eaten with rice, noodles or mee-hoon is
- inadequate in energy
- inadequate in carbohydrate
- inadequate in fat
- too much protein
Aiks!!
Metabolism involved?
Since Tomyam soup has carbohydrates, proteins and lipids, let’s separate them into these three components for better understanding.
Carbohydrate
After Tomyam with rice, noodles or mee-hoon is consumed, approximately 85g of carbohydrate is consumed. Our body digests the carbohydrate and absorbs them into the blood stream mainly through small intestine. Glucose (carbohydrate) will be oxidized by tissues to synthesis ATP, which gives the body its energy fuel. It all begins with glycolysis. This pathway produces 2 pyruvate, 2 NADH, and a nett production of 2 ATP , which generates 8 ATP.
In aerobic condition, pyruvate is oxidized into acetyl CoA in the mitochondria and enters the citric acid cycle (Kreb’s cycle). Kreb’s cycle occurs 2 times for each glucose molecule because 2 molecules of pyruvate are generated. Ultimately, Kreb’s cycle produces 2 FADH2, 6 NADH and 2 GTPm which generates 24 ATP.
Electron Transport Chain (ETC) utilizes NADH and FADH2 formed during glycolysis and Kreb’s cycle to generate energy.
Therefore, the TOTAL ATP generated per glucose molecule is: 32 ATP
Protein
About 33g of protein could be consumed and they are digested and absorbed into the bloodstream as amino acids. Catabolism of protein begins with deamination. Deamination transforms amino acids into glutamate then reforms them into ammonia. Ammonia is toxic to the body and will be converted to urea, which will be excreted out via urine.
The remainder amino acids are referred as ‘carbon skeleton’. Carbon skeleton can be converted to:
- Acetyl CoA
- Pyruvate
- TCA intermediate
Acetyl CoA These carbon skeletons will either be immediately oxidized via TCA or they may be converted to ketone bodies. Since they are potentially a source of ketone bodies, they are referred as ketogenic amino acids.
Pyruvate or TCA intermediates They may be used for energy production or used to synthesis glucose by gluconeogenesis pathway. Since they are potentially a source of glucose, they are referred as glucogenic amino acids.
Lipids
A small amount of fat could be consumed. Fat is breakdown by ß-oxidation which yields 2 molecules of acetyl CoA. The acetyl CoA formed are oxidized to CO2 in citric acid cycle, with oxidation/reduction reactions coupled to ETC and further ATP synthesis. Acetyl CoA could also be oxidized into ketone bodies for use of the brain. ß-oxidation also produces NADH and FADH which are re-oxidized by ETC with released energy coupled to ATP synthesis.
Q&A – ASK THE EXPERT
Expert:
Mr Albert Cheam – an experienced cook who excels in cooking both Western and Oriental foods. Strict and a perfectionist in nature, his cookings are utmost delicious and certainly perfect!
Q1 I have always wondered. When we request for extra spicy and sour Tomyam in a restaurant, how do they prepare it? Isn’t the soup readied beforehand?
Simple! They just pour out a portion of the soup into a pot, add in more tomyam paste, chili padi and lime juice. Cooked it for a while and it’s done!
Q2 What are your comments on the nutritional value of Tomyam soup? Some says it’s oily and therefore unhealthy. By the way, where does the oil come from? Oil is not stated as an ingredient.
The oil mainly comes from the Tomyam pastes itself. Tomyam is usually not high in fat. However, some brands of Tomyam paste is higher in fat therefore causes the soup to be oily. Of course, when the soup is too oily, it is unhealthy*. Therefore, we need to select a good quality low-fat Tomyam paste. Furthermore, a higher quality paste generally gives a better taste and aroma.
Tomyam is also what Chinese nutrition referred to as ‘heaty’, which means having a warm or hot tendency*. Eating too much Tomyam causes you to be too ‘heaty’. Tomyam is also a little acidic. Eating too much acidic food leads to health problems*. Gastric patients should also avoid this soup. The soup itself is hot and spicy. So you need to be careful while eating*.
Em, I’m not saying that Tomyam soup is bad for health. In fact, Tomyam is a very tasty food and everyone should try it. The only rule not to forget is to use common sense while eating this dish and enjoy it in moderation.
*High amount of fat increases risk of developing heart disease, some cancers and obesity.
* In Chinese nutrition, hot foods are generalized as anything that "makes one feels warm in the winter". A person that is diagnosed with being too hot will suffer from overheating, anxiety, nosebleeds, soar throat, constipation, etc.
* Acid foods cause sickness, diseases, cancer and aging. When our body is too acidic, we may suffer from various medical conditions such as heart attack, high blood pressure, stomach crams, malnutrition, muscle crams, diarrhea, constipation, etc.
* Spicy foods may burn tougue and damage taste buds. Overeating spicy food may lead to gastritis, acid reflux, and geographical tongue. It also raises body temperature that causes insomnia, because the body needs to slow down before sleeping.
Q3 Would you consider Tomyam as a nutritious food? If yes, what are the benefits from consuming Tomyam?
Em, I would say that Tomyam is an 'average' meal. It has a little of everything. The nutritional value is mainly affected by the ingredients used to cook it. If it has the correct amount of the nutrients needed in a meal, then yes, it is nutritious. Tomyam gives us energy and it has all the major nutrients we need*.
* Major nutrient = Macronutrient = Carbohydrate, protein and lipid.
| Nutrient | Functions (Benefits to our body) |
| Carbohydrate | - Body’s main source of fuel - For body organ systems to function properly - Important in intestinal health and waste elimination |
| Protein | - Growth - Tissue repair - Immune function - Synthesizing essential hormones and enzymes |
| Lipid | - Normal growth and development - Provide cushioning of organs - Maintain cell membranes |
Q4 What do you recommend in improving the nutritional value of this food?
Hmm, this is a tough question. The change of a better quality Tomyam paste would definitely play a role. Actually, the ingredients and the composition of ingredients used to produce the paste itself is also an important matter. However, we would not know the quality of the ingredients used; we could only read through the nutrition labeling and choose what is best for us.
Tomyam soup could be added with various ingredients to improve its nutritional value. You can add fish, squids, prawns, clams, anchovies, chicken, onions, vegetables, carrots, ginger, and more*. These ingredients would also slightly alter the taste of the soup.
Being a ‘heaty’ food, Tomyam could be served with drinks that have a 'cool' tendency*, for example, warm barley, various fruit juices, green tea and chrysanthemum drink. You can also choose to drink plenty of plain water.
* Major nutrients found in the particular food:
| Foods | Nutrient |
| Fish, squids, prawns, clams, anchovies (seafood) | Protein, minerals (calcium, potassium, iodine, phosphorus), vitamins (niacin, B12, B6); low in fats, cholesterol and sodium |
| Chicken | Protein, minerals (phosphorus, zinc, magnesium, iron), vitamin (niacin, riboflavin) |
| Vegetables | Carbohydrate, fiber, B complex vitamin, sodium |
* In Chinese nutrition, cold foods are low-energy and are usually vegetables and fruits. Cold foods help balance the heated foods and provide essential vitamins and minerals found in the food.
Q5 Any other facts you would like to share?
The pot! Experience told me not to use low quality pots to cook Tomyam, especially those thin, cheaper ones. As this soup is acidic, it will corrode the metal and deposit in your soup after using the same pot for a long time. You would notice black stains at the bottom. It is better to use stainless steels, glass, ceramics or enameled cookware.
Ah! One more thing, don’t use Limau Nipis (common lime) for the soup, use Limau Kasturi (Musk lime), its sourness really gives the ‘umph’ of the soup!
*** The information given in ‘*’ signs are additional information to support facts and also for better understanding.
That’s about it! Thank Q v much to U who has taken time reading my blog.
Special thanks to all my friends who have supported me also to the EXPERT Mr Albert Cheam and his lovely daughter Ms Cheryl Cheam
Thank You!
Prepared by:
Tan Pei Win (1000613817)
[Sorry ya, if u c some funny funny wordings & signs,
those are html errors..i cant get rid of them~sorry~]
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- Hunt A., Lewis J., Milligan G. and Deeps C., 1999. Nutritional information of Australian chickens. Australian Chicken Meat Federation Inc. [online]. Available from: http://www.chicken.org.au/page.php?id=10 [Accessed on 23 February 2009].
- Parker R., 2003. Introduction to Food Science. New York, Delmar-Thomas Learning Inc. pg. 34 – 52.
- University of
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- Warbugg O., n.d. Alkaline food versus acidic food [online]. Available from: http://www.pilates-exercise-and-equipment.com/alkaline-food.html [Accessed on 23 February 2009].
- Weng W., 2008. An outline of traditional Chinese medical nutrition [online]. Available from: http://www.abz-nord.de/Literatur/Fachartikel/nutrition.htm [Accessed on 24 February 2009].
- Whitney E. and Rolfes S.R., 2008. Understanding Nutrition (11th edition). USA, Thomas Learning Inc. pg. 101 – 247.
