Doctor Offers 5 Tips for Enjoying Rice Dumplings with 'Three Highs' This Dragon Boat Festival

As the Dragon Boat Festival approaches, many are wondering if they can still enjoy the traditional delicacy, zongzi (rice dumplings), especially those managing 'three highs' – high blood pressure, high blood sugar, and high cholesterol. Family physician Chen Yuan-yi offers guidance, emphasizing that zongzi itself can be considered a 'three-high' food due to its high fat, calorie, and sodium content. A single zongzi can rival a full meal in calories, and the glutinous rice used is high in glycemic index, potentially causing digestive discomfort and bloating. For individuals with existing health conditions or those prone to gastrointestinal issues, zongzi presents a potential pitfall. Dr. Chen suggests several strategies to savor the festive treat without compromising health. One key recommendation is to share a zongzi, effectively halving the calorie intake and reducing the burden on the digestive system, while also fostering family bonding. He advises treating zongzi as a main course for a meal, rather than a snack, and refraining from consuming other staple carbohydrates like rice or noodles in the same sitting. To aid digestion and mitigate blood sugar spikes, pairing zongzi with a large portion of steamed vegetables or vegetable soup is highly recommended due to the fiber content. Dr. Chen also urges caution with dipping sauces like sweet chili sauce and soy paste, which can be hidden sources of sodium and sugar, encouraging enjoyment of the natural flavors of the dumplings. Finally, he advises those with chronic kidney disease to be particularly mindful of ingredients like phosphorus-rich multi-grain rice and high-potassium chestnuts, suggesting careful selection of fillings.

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Sharing a zongzi with family members, like splitting it with my husband or children, is the method I recommend most. This way, you can taste the deliciousness, perfectly control the portion size, reduce the burden on your stomach, and enhance family relationships.