Dragon Boat Festival: Eating one zongzi daily is advised to manage calorie intake

As the Dragon Boat Festival approaches, traditional zongzi, a beloved holiday delicacy, are coming under scrutiny for their high calorie and fat content. Health experts at the Ministry of Health and Welfare's Nantou Hospital are urging the public to limit consumption to one zongzi per day.

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limiting consumption to one zongzi per day

Each traditional zongzi can pack between 400 and 700 calories, primarily due to ingredients like glutinous rice, fatty pork, salted egg yolk, and peanuts. For a 60kg adult, eating just two extra zongzi could necessitate strenuous activity, such as 7.5 hours of walking or 4.5 hours of aerobic exercise, to burn off the surplus energy.

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traditional zongzi are high in fat, calories, and sodium, and are high glycemic index foods

Nutritionist Chen Jia-qi highlighted that while zongzi hold significant cultural and nostalgic value, their high fat, sodium, and glycemic index can pose risks for individuals with pre-existing conditions like hypertension, diabetes, high cholesterol, obesity, or digestive issues. Overconsumption can lead to indigestion, blood sugar spikes, and elevated blood pressure.

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If consumed in excess, it is prone to indigestion, blood sugar fluctuations, and elevated blood pressure.

To mitigate these risks, Chen recommends pairing one zongzi with about 100 grams of vegetables or a seasonal vegetable soup. She also advises against adding extra sauces or peanut powder. For those with chronic health concerns, healthier alternatives like those made with brown rice, quinoa, or cauliflower rice, and featuring less oil, salt, and more fiber, are recommended to enjoy the festival treats while maintaining health.

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pairing one zongzi with about 100 grams of vegetables, or seasonal vegetable soups