How to eat moon cakes comfortably without worrying about diabetes or weight gain?

Mooncakes have long been considered an indispensable cultural symbol during the Mid-Autumn Festival, associated with the meaning of reunion, family reunion and the beauty of the festival season.

However, despite its sweet appearance and irresistible flavor, this type of cake often causes concern for those who enjoy it because of its high-energy ingredients such as flour, sugar and fat.

Sayings like "Eating a cake is equal to a bowl of rice" or "risk of diabetes and being overweight" are often mentioned as warnings about the health effects of consuming this delicious dish.

So is there a way to enjoy the unique flavors of Mid-Autumn Festival while protecting your health?

Mooncakes - "calorie bombs"

Each mixed pie weighing about 150 grams contains between 700 and 1,000 kilocalories, equivalent to nearly half of an adult's daily essential energy needs.

Furthermore, the sugar and fat content of this cake is particularly high, especially for traditional mooncake versions that are prepared with lots of lard, melon seeds and pumpkin jam.

This raises concerns from people with diabetes, prediabetes, overweight or obesity, as well as those on strict calorie-controlled diets.

However, instead of applying an "absolute ban," nutrition experts recommend the importance of consuming moon cakes in a reasonable and wise manner, because moon cakes are not simply a dish but also have profound cultural value, symbolizing unity and connection in the community.

Principle 1: Eat small amounts but make quality choices

- Divide your meals into smaller portions: Instead of consuming a whole cake, you should cut the cake into 6-8 small pieces and share with family or friends. This not only helps reduce calorie intake but also maintains the atmosphere of reunion during the holiday.

- Prioritize choosing less sweet and less fat fillings: Fillings such as low-sugar mung beans, lotus seeds, green tea or low-fat taro often contain lower energy than fillings such as mixed, salted eggs, durian or chocolate, which are high in fat and sugar.

- Choose small-sized moon cakes (mini cakes): Cakes weighing from 50-70g usually only provide about 200-300 kcal. This is the ideal choice to enjoy without worrying too much about excess energy.

Principle 2: Eat at the right time

- Do not use moon cakes to replace main meals: Because this type of cake often lacks important nutrients such as fiber and vitamins, and can lead to a sudden increase in blood sugar.

- Prioritize enjoying cake in the morning or early afternoon: This is the time when the body still has enough conditions to consume energy, thereby minimizing the risk of excess fat accumulation.

- Avoid eating cakes close to bedtime: Consuming excess sugar and fat in the evening will make it difficult for the digestive system to process, not only affecting the quality of sleep but also increasing the risk of belly fat accumulation.

Principle 3: Balance energy throughout the day

First of all, if you decide to eat mooncakes, adjust your portion sizes in other meals during the day. Specifically, you should reduce the amount of carbohydrates from dishes such as rice, noodles, pho or starchy foods. This helps limit the consumption of too many calories and maintain stable blood sugar levels.

In addition, actively add green vegetables and fiber to your main meals. These foods not only provide many necessary nutrients but also support the process of slowing down the absorption of sugar in the body, very suitable for balancing nutrition when you enjoy the typical sweets of the holiday season.

Finally, don’t forget to incorporate some light physical activity after eating. You can choose to take a relaxing walk, do yoga to increase flexibility or do light cycling to burn off excess calories. These exercises not only help you maintain your figure but also support blood circulation and significantly improve your mood.

Principle 4: Choose healthy cakes

Nowadays, many brands have launched mooncakes designed specifically for dieters or diabetics. These cakes often have the following characteristics:

- Use natural sugars specifically for dieters, such as stevia or maltitol.

- Reduce the amount of traditional starch, instead use healthier flours such as oatmeal or almond flour.

- The cake filling is made from dried seeds, natural fruits, and minimizes fat.

Be sure to read the nutrition information on the packaging, though. The phrase “low sugar” doesn’t necessarily mean the cake is calorie-free.

Principle 5: Enjoy it leisurely

Mid-Autumn Festival is a time for gathering and sharing love. Instead of stressing over every piece of cake, consider it an opportunity to enjoy the joy and connection. The secret lies in controlling the level and how to enjoy: eat only 1-2 small pieces, combined with a cup of green tea or herbal tea to balance the sweetness and the feeling of fullness.

According to nutritionists, eating a few moon cakes will not cause you to get diabetes immediately. Both diabetes and weight gain come from an unscientific lifestyle and long-term eating habits, not just from the short holidays of the year./.

(Vietnam+)

Source: https://www.vietnamplus.vn/lam-the-nao-de-an-banh-trung-thu-thoai-mai-khong-lo-tieu-duong-tang-can-post1063589.vnp