Prepared by: Assoc. Prof. Dr. Nurul Shazini Ramli

Department of Food Science

Faculty of Food Science and Technology

Malaysia is home to a rich and diverse culinary heritage, ranging from nasi kerabu, nasi lemak, and traditional Malaysian herbs (ulam) to budu, cencalok, aromatic spices, and a wide variety of local produce. These traditional foods are more than cultural symbols; they also reflect the wisdom of earlier generations in utilizing locally available ingredients as part of their daily diet.

However, Malaysians' dietary habits have changed considerably over the years. Fast foods, sugar-sweetened beverages, and ultra-processed foods are becoming increasingly accessible, while traditional meals rich in vegetables, ulam, herbs, and locally sourced ingredients are gradually receiving less attention, particularly among younger generations.

In today's social media era, food is no longer consumed solely for nourishment. It is photographed, shared, and often driven by online trends. The phenomenon of Fear of Missing Out (FOMO) has encouraged many young people to seek out viral international foods, while Malaysia's own heritage foods such as nasi kerabu, ulam raja (Cosmos caudatus), pegaga (Centella asiatica), budu, and cincalok remain underappreciated for their nutritional value and the scientific evidence supporting their health potential.

As Malaysia celebrates its National Month, this is perhaps the best time to view our Malaysian heritage foods not merely as cultural heritage to be preserved, but as an integral part of building a healthier, nutrition-literate society that takes pride in its own culinary identity.

Are Our Heritage Foods Really Unhealthy?

The question is not whether we should reject foods from other cultures. Culinary diversity should be celebrated. Rather, we should ask ourselves: How well do we truly understand the value of Malaysia's own heritage foods? When discussing traditional foods, people often judge them based on a single component.

Nasi lemak is commonly perceived as unhealthy because it is cooked with coconut milk. Lemang also contains glutinous rice and coconut milk, while traditional Malay desserts (kuih) are frequently associated with high sugar content. Likewise, budu and cencalok are often criticized for their relatively high sodium levels. These nutritional characteristics should certainly be considered. However, they do not justify categorizing foods simply as "good" or "bad." From a nutrition perspective, foods should be evaluated within the context of an individual's overall dietary pattern, rather than in isolation. Three fundamental principles underpin healthy dietary practices which are variety, balance and moderation.

Figure 1. Principles of healthy eating

For example, nasi lemak is much more than rice cooked with coconut milk. Traditionally, the rice is infused with pandan leaves, ginger slices, and onions to enhance its aroma and flavour. It is commonly served with steamed fish, boiled egg, anchovies, cucumber, and sambal. Its nutritional quality changes when the portion of rice becomes excessive or when it is accompanied by large servings of fried chicken, excessive sambal, and sugar-sweetened beverages.

Similarly, lemang and traditional kuih can continue to be enjoyed as part of Malaysia's cultural heritage, particularly during festive celebrations and social gatherings. What matters is how much we eat, how often we eat it, and what other foods make up our overall diet. Healthy dietary practices is not about achieving perfection at every meal; it is about maintaining balance across the entire dietary pattern.

Nasi Kerabu: Diversity on a Plate

One of the best examples of Malaysian heritage food is nasi kerabu, a dish originating from the east coast of Peninsular Malaysia. A typical serving of nasi kerabu consists of naturally blue rice coloured with butterfly pea flowers, fish, egg, grated coconut, a variety of ulam and herbs, sambal, and a small serving of budu. The accompanying ulam may include ulam raja (Cosmos caudatus), pegaga (Centella asiatica), cashew shoots (Anacardium occidentale), bay leaves (Syzygium polyanthum), and other locally available herbs. Besides providing vitamins, minerals, and dietary fibre, these plants are also rich sources of bioactive compounds, including polyphenols and flavonoids, which have attracted increasing scientific interest because of their antioxidant and other biological activities.

Figure 2. Nasi Kerabu as an example of a heritage meal that reflects the principles of healthy eating

Modern nutrition science is increasingly moving beyond individual nutrients towards the concept of the food matrix. The food matrix refers to the physical structure of foods and the interactions between nutrients and non-nutrient components that collectively influence digestion, nutrient bioavailability, and physiological responses.

This concept provides an important perspective on Malaysian heritage foods. Rather than consuming protein, carbohydrates, fats, or polyphenols separately, we consume them as part of a complete meal in which the various components interact with one another. Consequently, the nutritional value of a meal cannot always be judged by examining a single nutrient in isolation.

Ulam Raja: When Heritage Foods Are Supported by Clinical Evidence

Among Malaysia's traditional herbs, ulam raja (Cosmos caudatus) is one of the few that has been evaluated not only through laboratory research but also in human clinical studies. A randomized controlled trial involving 101 adults with type 2 diabetes mellitus demonstrated that participants who consumed 15 g of fresh ulam raja daily for eight weeks showed improved insulin sensitivity and reduced insulin resistance compared with the control group.

Insulin is the hormone responsible for facilitating glucose uptake from the bloodstream into body cells for energy production. When the body's tissues become less responsive to insulin, the pancreas must produce larger amounts of the hormone to maintain normal blood glucose levels. This condition, known as insulin resistance, is one of the hallmarks of type 2 diabetes.

Nevertheless, these findings do not suggest that ulam raja should be considered a treatment for diabetes or a replacement for prescribed medication. Instead, the study demonstrates that a Malaysian heritage food possesses promising functional properties and warrants further investigation as part of a healthy dietary pattern.

Budu and Cencalok: Malaysia's Fermented Food Heritage

When discussing fermented foods, people often think of yogurt, kimchi or sauerkraut. Malaysia, however, has its own unique tradition of fermented foods. Budu is a traditional fermented fish sauce that is particularly popular in the states of Kelantan and Terengganu. It is typically produced by fermenting small fish, such as anchovies, with salt over several months. Cencalok, on the other hand, is a traditional fermented shrimp condiment that is closely associated with Melaka and several other regions of Malaysia.

From a food science perspective, these products are fascinating because microbial activity during fermentation transforms the raw ingredients through a series of biochemical reactions, producing a wide range of metabolites that contribute to their distinctive flavour, aroma, and texture. However, both budu and cencalok generally contain relatively high amounts of sodium. Therefore, they should be consumed in moderation. This reinforces an important nutrition message: heritage foods can certainly be part of a healthy dietary pattern when consumed according to the healthy eating principles of variety, balance, and moderation.

Young Generation: Storytellers of Malaysian Heritage Foods

This is where social media can become a powerful tool. If young people can turn a particular croissant, specialty coffee, or Korean dish into the next viral food trend, they also have the ability to do the same for Malaysian heritage foods. Imagine a short video that begins with:

"Did you know that ulam raja has been evaluated in a clinical trial involving patients with type 2 diabetes?"

Or perhaps:

"Why is budu more than just a salty fish sauce?"

Or:

"How many different herbs can you find on a single plate of nasi kerabu?"

When science is communicated through engaging storytelling, traditional foods are no longer perceived as relics of the past. Instead, they become part of a modern Malaysian identity that is both culturally meaningful and scientifically relevant. Today's younger generation can serve as an important bridge between scientific knowledge, cultural heritage, and society. Through platforms such as TikTok, Instagram, YouTube, podcasts, and other digital media, they can introduce the nutritional value, cultural significance, and scientific evidence behind Malaysian heritage foods to audiences around the world. The future of our food heritage depends not only on preserving recipes but also on inspiring people to appreciate the stories, science, and traditions behind every dish.

Malaysian Heritage Foods Should Be Lived, Not Just Preserved

As Malaysia celebrates its National Month, appreciating our heritage foods means more than preserving recipes passed down through generations. It also means understanding the nutritional value, cultural significance, and scientific evidence that underpin these foods. Heritage foods do not need to be fundamentally altered to remain relevant in today's world. Instead, they should continue to be studied, documented, and strengthened through high-quality scientific research so that their benefits can be understood based on evidence rather than perception.

Building a healthier Malaysia begins with embracing the principles of dietary variety, balance, and moderation while enjoying our traditional foods. Equally important is empowering the younger generation to become ambassadors of Malaysia's culinary heritage by sharing evidence-based stories through modern communication platforms. By combining scientific research, innovation, and effective storytelling, we can preserve not only our culinary traditions but also inspire healthier dietary habits for future generations.

References

1. Cheng, S. H., Ismail, A., Anthony, J., Ng, O. C., Hamid, A. A., & Barakatun-Nisak, M. Y. (2015). Eight weeks of Cosmos caudatus (ulam raja) supplementation improves glycemic status in patients with type 2 diabetes: A randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2015, 405615.
2. You, Y. X., Shahar, S., Rajab, N. F., Haron, H., Yahya, H. M., Mohamad, M., et al. (2021). Effects of 12 weeks Cosmos caudatus supplementation among older adults with mild cognitive impairment: A randomized, double-blind, placebo-controlled trial. Nutrients, 13(2), 434.
3. Puttarak, P., Dilokthornsakul, P., Saokaew, S., Dhippayom, T., Kongkaew, C., Sruamsiri, R., et al. (2017). Effects of Centella asiatica (L.) Urb. on cognitive function and mood-related outcomes: A systematic review and meta-analysis. Scientific Reports, 7, 10646.
4. Zoqratt, M. Z. H. M., & Gan, H. M. (2021). The inconsistent microbiota of Budu, the Malaysian fermented anchovy sauce, revealed through 16S amplicon sequencing. PeerJ, 9, e12345.

Date of Input: 11/08/2026 | Updated: 11/08/2026 | nurulizzah