Nutritionist’s Health Tips for Enjoying Rice Dumplings the Healthy Way

2021-5-13

It’s finally the Dragon Boat Festival! One of the most enjoyable part of this festival is trying all the different flavours of rice dumplings. Don’t judge the rice dumplings simply by size, they may look small, but it is incredibly easy to overeat! In fact, a 700-gram steamed rice dumpling has 1,400 calories (equivalent to eating 6 bowls of rice), which is almost the same amount of calories required by a female adult within a day. If you do not want to gain weight during the Dragon Boat Festival, remember to be aware of the following tips and check out our vegan rice dumpling picks!

Watch out for the cholesterol content of traditional rice dumplings

Traditional rice dumplings are generally made of glutinous rice, mung beans, pork belly and salted egg yolk. Among them, pork belly and salted egg yolk are high in fat. They contain the same amount of fat as 10 teaspoons of oil. Their cholesterol content is approximately 500 mg, far exceeding the limit of daily cholesterol intake for adults (300 mg). For salted egg yolk, the cholesterol content is three times more than an ordinary egg yolk, so people with cardiovascular diseases need to pay extra attention.

3 Rice Dumplings Health Tips From Nutritionist

1. Choose the rice dumpling fillings wisely

Start by choosing the right rice dumpling fillings! It is best to wrap the rice dumplings yourself and select the ingredients according to personal taste and health needs. The following are our suggestions on ingredients selection:

Use fresh ingredients such as fresh yuba, mushrooms, chestnuts, bean paste.
Replace pork belly with plant-based pork, such as OmniPork, which is lower in fat and calories, and a much more nutritious choice
Add a small amount of nuts and seeds for natural and healthy oil content and to maintain the texture of glutinous rice
Add grains such as brown rice or quinoa with high dietary fiber content and low glycemic index to mix with glutinous rice
Reduce the amount of glutinous rice for easier digestion, and add a variety of beans such as green beans, black beans, red kidney beans to increase the dietary fiber of rice dumplings and slow down the rise of blood sugar

2. The “Three Lows and One High” Rule

“Three lows and one high” means low fat, low sugar, low sodium, and high fiber. Before you buy rice dumplings, be sure to check the nutrition label on the package and compare the fat, sugar and sodium content in every 100 grams of rice dumplings.

Low fat: no more than 3 grams of total fat per 100 grams of solid food

Low sugar: no more than 5 grams of sugar per 100 grams of solid food

Low sodium: no more than 120 mg of sodium per 100 g of solid food

High fiber: no less than 6 grams of dietary fiber per 100 grams of food

However, the fillings of rice dumplings are generally high in salt and lacking in fiber. The World Health Organization recommends that the maximum daily sodium intake for adults is 2300 mg, that is, no more than 767 mg per meal. If the sodium intake per meal is suggested to be within 767 mg, rice dumplings not exceeding 250 mg of sodium per 100 gram are acceptable. Avoiding dipping sauce can also reduce sodium intake.

3. Control the serving size

According to WHO recommendations, the recommended daily intake is 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men. Take steamed rice dumplings as an example, a 700-gram rice dumpling already has 1,100 to 1,400 calories, which is equivalent to the calories of two meals. Rice dumplings are best eaten as the main meal, but are not recommended for afternoon tea or as a side dish. If you are eating a rice dumpling as dinner, remember to share it with others!

Healthy Vegan Rice Dumplings Selection

This year, Green Common introduces 2 vegan rice dumplings, OmniPork Strip Rice Dumpling with Porcini & Vegan Salted Egg and OmniPork Rice Dumpling with Quinoa.

Compared with traditional savoury rice dumplings, OmniPork Strip Rice Dumpling with Porcini & Vegan Salted Egg and OmniPork Rice Dumpling with Quinoa are 61% and 65% lower in total fat, 70% and 80% lower in saturated fat, 26% and 18% lower1in calories respectively. Both are free from cholesterol, added MSG and added preservatives.

Green Common Vegan Rice Dumpling | OmniPork Strip Rice Dumpling with Porcini & Vegan Salted Egg

An innovative creation with a plant-based twist, OmniPork Strip Rice Dumpling with Porcini & Vegan Salted Egg features a variety of nourishing ingredients. The filling is made with OmniPork Strip, vegan salted egg yolk, porcini and chestnut, presenting layers of decadence and aroma. Mixed with glutinous rice, mixed grains and white quinoa, the rice dumpling boasts a chewy and soft texture.

The plant-based rendition of salted duck egg yolk is made with antioxidant-rich pumpkin, presenting an iconic appeal with a healthy twist. Compared with a 20g duck egg yolk which contains 315mg cholesterol*, the plant-based salted egg yolk contains 0mg cholesterol, making this rice dumpling a low-fat, lighter option of the perennial favourite.

*Sources: Centre for Food Safety

Green Common Vegan Rice Dumpling | OmniPork Rice Dumpling with Quinoa

Green Common自家純素糉 |五香新豬肉藜麥素糉

Replacing classic savoury rice dumpling’s pork belly with low-fat OmniPork, OmniPork Rice Dumpling with Quinoa is a nourishing option without compromising on taste. An envelope of flavours, it is seasoned with five-spice powder and natural seasonings. With a mix of glutinous rice, mung bean and red quinoa, the rice dumpling incorporate OmniPork, chestnut, shiitake mushroom and lotus seeds. Every bite encompasses delightful chewiness with rich flavours and aromas.

Green Common Vegan Rice Dumpling VS Traditional Rice Dumplings

Per 100g	OmniPork Strip Rice Dumpling With Porcini & Vegan Salted Egg	OmniPork Rice Dumpling With Quinoa	Traditional Rice Dumplings (Sources: Centre for Food Safety)
Calories (kcal)	133	147	180
Total Fat (g)	2.6	2.3	6.7
Saturated Fat (g)	0.6	0.4	2
Cholesterol (mg)	0	0	35

Shop vegan rice dumplings now: https://bit.ly/33FYRos

Purchase any three or above to enjoy 10% off during both pre-order and officially launched period.

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Green Common is the world’s first plant-based concept store to create a revolutionary food and lifestyle experience by introducing some of the most advanced global food-tech innovations. Our sales network has spread to over 10 countries and regions. Green Common aims at encouraging you to move toward a plant-based diet, our Green Sharing column includes everything you need to know about a plant-based diet, including dietitian's exclusive tips on how to eat smart, sharings by green KOLs, innovative vegan recipes, and more!