Eat Zongzi without the Zongzi during the Dragon Boat Festival! Low in salt, low in fat, high in fiber… 5 tips for eating zongzi healthily

The Dragon Boat Festival is coming, and rice dumplings are an indispensable delicacy. The rice dumplings leaves are wrapped with fragrant glutinous rice and various carefully seasoned fillings, which make people salivate. With the rise of health awareness, there are more and more rice dumplings on the market that claim to be "healthy and nourishing", and they also need to be selected carefully. Nutritionist Yang Huiru from Fengyuan Hospital of the Ministry of Health and Welfare reminds us to choose the "healthy rice dumpling" that suits you and master these 5 tips so that you can celebrate the festival with peace of mind and not put down the "rice dumpling"!

5 tips for eating zongzi healthily

1. Eat sparingly and slowly

Most rice dumplings are made of glutinous rice and have greasy ingredients. Glutinous rice is a branched starch with high viscosity, which is particularly prone to indigestion or acute gastroenteritis. People with poor gastrointestinal digestion are advised to chew slowly and consume in moderation, choosing small pieces. One piece a day is ideal. Try to eat it during the day and do not eat rice dumplings after dinner.

2. Low salt, low fat, high fiber, no burden

(1) Whether it is southern or northern zongzi, people are accustomed to dipping it in sauce to enhance the flavor. However, before making it, the ingredients are usually marinated with soy sauce, salt, etc. Other ingredients such as dried shrimp and dried squid are processed foods. In order to extend the shelf life and prevent the action of microorganisms, the raw materials are first boiled in salt water and then dried. The sodium content is relatively high. If high-sodium sauces such as sweet and spicy sauce and soy sauce are used, the accumulated salt content may exceed the recommended daily intake. Bad high-sodium dietary habits may increase the risk of high blood pressure.

(2) The traditional meat dumplings are mostly stuffed with pork belly or pork belly. In the north, rice and other ingredients are fried with lard before packaging. In the south, peanuts are added, which increases the fat content. Recommended low-fat meat sources include: scallops, shrimps, lean pork, oysters, edamame, soybeans and their products, such as dried tofu or bean buns, to replace pork belly, which are low-fat and healthy.

(3) In addition, whole grains can be added to the rice dumplings to replace part of the glutinous rice to increase the fiber content. This not only improves the problem of glutinous rice being difficult to digest and causing bloating, but also slows down the rise in blood sugar. Whole grains such as purple rice, five-grain rice, oats, quinoa, coix seeds, chestnuts, red beans, lotus seeds, etc., paired with a bowl of rainbow fruits and vegetables, such as dark green vegetables, broccoli, bell peppers, kiwi fruit, papaya and other fruits and vegetables rich in dietary fiber and enzymes. The most basic dietary principle is to "eat fruits and vegetables" at the meal, which helps increase satiety, aid digestion and intestinal motility.

3. People with diabetes or kidney disease should be careful

The fillings of sweet or alkaline rice dumplings are mostly made of red bean paste, date paste, or they are drizzled with honey and coated with powdered sugar. Excessive sugar intake can easily lead to unstable blood sugar levels in diabetic patients. If necessary, sugar substitutes should be used to replace honey, fructose and other dipping sauces.

For patients with chronic kidney disease, salty rice dumplings with salted egg yolks, dried shrimps, peanuts, dried radish, etc.; sweet rice dumplings with red bean paste, sesame fillings, and pickled fruits, etc.; and health-preserving rice dumplings that specially replace glutinous rice with whole-grain rice, are all food traps that contain high phosphorus, high potassium, and high sodium. Understand the concepts of portion control such as "clearly understand food ingredients", "low phosphorus, potassium and sodium", and "appropriate amount of protein", and pay attention to the intake of sodium, phosphorus and potassium throughout the day to avoid increasing the burden on the kidneys.

Nutritionist Yang Huiru from Fengyuan Hospital of the Ministry of Health and Welfare reminds us to choose the "healthy rice dumpling" that suits you and master these 5 tips so that you can celebrate the festival with peace of mind and not put down the "rice dumpling"! (Photo courtesy of the Ministry of Health and Welfare’s Fengyuan Hospital)

4. Sufficient protein to increase satiety

Insufficient protein can easily cause hunger, so it is recommended to have an extra palmful of beans, fish balls or meat. For protein sources, choose low-fat meat instead of pork belly, which can not only greatly reduce the intake of excessive saturated fat, but also supplement high-quality protein. An appropriate amount of high-quality protein can help with weight control and prevent muscle loss in the elderly.

5. Drink more water and move more

Remember to drink plenty of water after eating greasy rice dumplings. It can reduce the greasiness and help the gastrointestinal digestion and metabolism, avoid constipation, bloating, etc., and drink more water after the meal to facilitate metabolism. You can also drink a 500cc glass of water before meals to feel full so you don’t accidentally eat too many rice dumplings. Doing moderate exercise after meals can burn calories, avoid calorie accumulation, and also help control weight.

Nutritionist Yang Huiru said that she hopes everyone can maintain good eating habits while enjoying the delicious rice dumplings and enjoy a healthy and happy Dragon Boat Festival together.