Is Dimsum good for diet?

Dim sum is a style of Chinese cuisine that involves small plates of savory and sweet foods, usually served for breakfast or lunch. Some popular dim sum dishes include shumai, har gow, pork buns, turnip cakes, and egg tarts. While often delicious, many dim sum dishes are fried or involve white rice or wheat flour, so they are high in calories. However, there are some healthier dim sum options as well. Here we will explore whether dim sum can be part of a healthy diet for weight loss.

What is Dim Sum?

Dim sum refers to small dishes that are usually served for breakfast or lunch in Chinese teahouses. The term “dim sum” translates to “touch the heart” in Cantonese. Dim sum originated in Canton, China, and it became popular in Hong Kong in the 1950s and 1960s when families would gather for tea and share a variety of small dishes. Traditionally, dim sum dishes are served in small steamer baskets or on small plates and the pricing is done by piece. Some of the most popular dim sum dishes include:

– Shumai – open-topped dumplings filled with shrimp, pork or vegetables
– Har gow – translucent shrimp dumplings with pleated wrappings
– Siu mai – open-faced pork and shrimp dumplings
– Pork buns – baked buns filled with barbecue pork
– Turnip cakes – pan-fried savory cakes made with shredded turnip
– Egg tarts – baked pastry shells filled with custard
– Rice noodle rolls – thin rice noodles rolled with beef, shrimp or vegetables
– Congee – rice porridge served with various savory toppings

In addition to the savory dishes, dim sum menus also often include sweets like egg custard tarts, sesame balls, coconut jelly, and mango pudding. The wide variety of dishes makes dim sum an ideal meal for sharing among friends and family.

Nutritional Profile of Popular Dim Sum Dishes

When trying to eat healthy and lose weight, it’s important to understand the nutritional breakdown of the foods you’re eating. Here is a look at the calories, carbs, protein and fat found in some popular dim sum menu items (nutrition data per 1 piece):

Dish Calories Carbs (g) Protein (g) Fat (g)
Shumai (shrimp) 35 4 2 1
Har gow (shrimp) 46 6 3 1
Siu mai (pork & shrimp) 57 7 3 2
Pork bun 275 36 7 12
Turnip cake 65 12 2 2
Egg tart 263 27 6 16

As you can see, dumplings like shumai and har gow are relatively low in calories and fat compared to items like pork buns or egg tarts. Focusing your dim sum choices on lighter fare can help prevent overindulging.

Benefits of Dim Sum for Dieting

While not all dim sum is diet-friendly, there are some potential benefits to including it in your healthy meal plan:

– **Protein** – Many dim sum dishes like dumplings and rice rolls contain protein from shrimp, pork, chicken or vegetables. Protein helps you feel full and takes longer to digest than carbohydrates.

– **Small portions** – The serving style of dim sum with small plates allows you to try a variety of dishes without overeating. This makes it easier to control portions.

– **Vegetable varieties** – In addition to meat/seafood dishes, you can find dim sum made with healthy vegetables like Chinese broccoli, turnips, mushrooms and carrots.

– **Freshly made** – Since dim sum is cooked to order, the ingredients tend to be fresh rather than heavily processed.

– **Balance with tea** – Sipping tea between bites of dim sum can aid digestion, and may counteract some of dim sum’s high sodium content.

So while not everything on a dim sum menu may be diet-approved, the style of dining can lend itself well to making smart choices and controlling portions.

Unhealthier Dim Sum Dishes to Limit or Avoid

While there are some redeeming qualities to dim sum, much of the fare served falls on the unhealthier end of the spectrum, especially if you overindulge. Here are some dim sum dishes that are extremely high in calories, carbs, fat and sodium that you’ll want to limit:

– **Deep fried items** – Dishes like fried shrimp balls, fried taro dumplings and fried sesame balls range from 150-300 calories per piece. The oil adds unnecessary fat and calories.

– **Fatty meats** – Spare ribs, roasted duck and goose contain saturated fat you’ll want to consume sparingly.

– **Heavy carbohydrates** – Bamboo sticky rice, congee, mai fun noodles and fried rice noodles provide mostly empty carbs.

– **Baked pastries** – Egg custard tarts, pineapple buns and winter melon cake deliver carbs and fat without much nutritional value.

– **Salt and oil-laden dishes** – Entrees like chicken feet, fried wontons and salt & pepper squid can be extremely high in sodium.

As a general rule of thumb, steamed and boiled dim sum options tend to be healthier, while baked and fried items skew higher in fat, carbs and calories. Analyze menu nutrition info if available, and use your best judgment.

Tips for Ordering Dim Sum While Dieting

If you want to enjoy dim sum while maintaining your diet and fat loss goals, here are some wise strategies to implement:

– **Fill up first** – Have a healthy snack like yogurt or fruit before going for dim sum. You’ll be less tempted to overeat.

– **Select steamed dishes** – Choose steamed dumplings, rice rolls and steamed veggies over fried fare. Request less oil and sauces.

– **Portion protein** – Stick to 2-3 pieces of protein-based dishes like siu mai or shrimp dumplings. These are often higher in calories than veggie dishes.

– **Load up on veggies** – Help fill up on low calorie dishes like blanched choy sum, sauteed bok choy and edamame.

– **Watch the sauces** – Skip sugary sauces that add excess calories, or ask for sauce on the side.

– **Avoid fried carbs** – Say no to fried noodles, fried rice and fried taro puffs to limit carb and fat intake.

– **Skip the baked goods** – Resist the urge to add high-calorie egg tarts, sesame balls or winter melon cake. Or share desserts.

– **Hydrate** – Drink hot tea, water with lemon or plain water to stay full between bites.

Being choosy about what and how much dim sum you eat can allow you to indulge while supporting your diet. Moderation and balance is key.

Healthier Dim Sum Recipes to Try at Home

One great way to monitor exactly what goes into your dim sum is to prepare healthier versions at home. Here are some diet-friendly dim sum recipes to try:

Shrimp and Vegetable Shumai

– 1 lb. peeled and deveined shrimp, finely chopped
– 1 cup shredded napa cabbage
– 1⁄2 cup chopped shiitake mushrooms
– 1⁄4 cup chopped carrot
– 1⁄4 cup chopped onion
– 1 tsp minced ginger
– 1 garlic clove, minced
– 1 Tbsp sesame oil
– 30 wonton wrappers

Instructions:

1. In a bowl, combine shrimp, vegetables, ginger, garlic and sesame oil.
2. Place 1 Tbsp filling into center of a wonton wrapper.
3. Wet edges with water and pleat sides together to form a cup shape.
4. Steam shumai for 8 minutes until filling is cooked through.

Chicken & Broccoli Siu Mai

– 1 boneless, skinless chicken breast
– 2 cups broccoli florets, finely chopped
– 1 Tbsp low-sodium soy sauce
– 1 tsp minced ginger
– 1 garlic clove, minced
– 30 wonton wrappers

Instructions:

1. Dice chicken breast into small pieces and place in a bowl.
2. Add broccoli, soy sauce, ginger and garlic. Mix well.
3. Place 1 Tbsp filling in center of each wonton wrapper
4. Fold up sides to form an open square dumpling.
5. Steam siu mai for 10 minutes until chicken is cooked through.

Making dim sum at home allows you to control ingredients. You can adjust fillings and cooking methods to suit your dietary needs. Freezing batches allows for quick meals too.

Healthy Dim Sum Restaurants and Menus

If you don’t want to DIY dim sum, some restaurants now offer healthier dim sum and gluten-free options. Here are some spots to check out:

– **Taiwan Bear House** (Los Angeles) – Serves a range of steamed vegetable and seafood dim sum, with brown rice options.

– **Terra Cotta Warriors** (New York City) – Features a separate vegetarian dim sum menu with dumplings, turnip cakes and other dishes made without meat.

– **Dragon Beaux** (San Francisco) – Offers steamed fish maw with chicken broth and stir fried choy sum as lower calorie choices.

– **Tasty Dim Sum** (Boston) – Allows customized orders and substitutions to adapt dishes to your diet.

– **Dim Sum Garden** (Portland) – Accommodates requests for items to be steamed instead of fried and sauce served on the side.

Major cities like Los Angeles, New York, San Francisco, Boston and Portland have embraced healthier dim sum options. You can often find dishes steamed or pan-fried rather than deep-fried. Seafood and veggie choices abound.

Portion Control Tips for Dining Out

When indulging in dim sum at a restaurant, employ these strategies to avoid overeating:

– Help choose dishes with mixed vegetables, lean proteins and lighter sauces
– Ask for small side plates so you take one piece at a time instead of from sharing platters
– Sip hot tea between pieces to aid digestion
– Share desserts rather than getting your own
– Request items to be steamed instead of fried
– Avoid the fried rice, chow mein and deep fried dishes
– Take leftovers home instead of over-stuffing yourself

With smart planning and reasonable portions, you can satisfy your dim sum craving without derailing your diet. Being selective about what and how much you eat is key.

Sample Dim Sum Menu for Weight Loss

Here is a sample dim sum meal plan that clocks in around 500 calories for a variety of dishes:

Starters

– Edamame with sea salt (80 calories)
– Hot & Sour Soup (120 calories per cup)

Dumplings & Rolls

– 2 Shrimp Shumai (70 calories)
– 1 Vegetable Dumpling (35 calories)
– 1 Shrimp Rice Noodle Roll (105 calories)

Main Dishes

– Steamed Chicken & Chinese Broccoli (100 calories)
– Sauteed Bok Choy with Garlic (60 calories)

This provides a well-rounded dim sum meal with 25g protein and lots of filling fiber from veggies to support your diet goals. Be sure to also drink plenty of unsweetened tea!

Conclusion

Dim sum offers a range of dishes – some healthy and others diet derailers. With smart menu choices like dumplings, vegetable dishes and lean proteins, you can definitely achieve weight loss goals while enjoying dim sum in moderation. Steamed and pan-fried options tend to be lower in fat and calories than deep-fried fare. Controlling portions and not overindulging is key, whether dining out or making your own healthier dim sum at home. With balance and moderation, dim sum can absolutely be part of a healthy diet.

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