Smart Choices for a Healthier Mid-Autumn Festival

Mooncakes are traditional pastries eaten during the Mid-Autumn Festival and their ingredients and nutritional content vary depending on the type and filling.

The traditional mooncake ingredients include flour, sugar, vegetable oil, egg yolks (sweetened for the filling), lotus seed paste (most common), red bean poste, nuts such as walnuts or almonds and seeds such as sesame or pumpkin seeds. Some modern mooncakes may contain additional ingredients such as fruits (pineapple, strawberry), chocolate, nuts (pecan, hazelnuts), spices (cinnamon, nutmeg) and alternative sweeteners (honey, maple syrup).

Mooncakes are typically high in calories, fat and sugar, making them a treat to be consumed in moderation. It is essential to consider portion sizes and balance mooncake consumption with a balanced diet and regular physical activity. Do keep in mind that the nutritional content may vary depending on the specific mooncake recipe and ingredients used.

To assess the calorie content of different mooncakes, you can:

• Check the packaging to look for nutrition labels or ingredient lists in store-bought mooncakes
• Calculate the calories based on the ingredients used if making mooncakes at home
• Consider the type of fillings. Lotus seed paste usually has 150-200 calories per 100g, red bean paste has 120-150 calories per 100g, sweetened egg yolks have 180-220 calories per 100g and nuts or seeds have 160-200 calories per 100g
• Consider the size of the mooncake as larger ones generally have more calories than smaller ones
• Consult online resources for approximate calorie counts
• Consult a professional (dietician or healthcare professional) for personalized guidance

Individuals with diabetes or the elderly should approach mooncakes with caution but not necessarily completely avoid them. As mooncakes are high in sugar, carbohydrates and calories, which can affect blood sugar control, diabetics should choose smaller portions or sugar-free mooncakes. They can also monitor their blood sugar levels and adjust medication or Insulin doses accordingly after consulting with their doctor.

For the elderly, mooncakes can be a choking hazard due to their dense texture. Elderly individuals with dental issues or difficulty swallowing should avoid mooncakes or opt for softer varieties. Certain health conditions may also warrant avoiding mooncakes. These include fructose malabsorption, gastroparesis, gluten intolerance or celiac disease, individuals with high cholesterol or heart disease, obesity, irritable bowel syndrome, acid reflux or stomach ulcers and individuals who have allergies to any of the ingredients especially nuts, eggs or soy.

To enjoy mooncakes in moderation, we can set a limit allowing ourselves a specific number of mooncakes per week or during the Mid-Autumn Festival, opt for mini or smaller mooncakes, share mooncakes with family and friends, eat slowly and mindfully, balance our mooncake consumption with healthier snacks and fruits, purchase only what we can reasonably consume to avoid temptation.

There are healthier options for mooncakes and these include:

• Reduce the sugar content in fillings and crust
• Use natural sweeteners such as honey, maple syrup or fruit purees instead of refined sugar
• Replace vegetable oil with coconut oil, avocado oil or grapeseed oil
• Use whole wheat flour instead of refined flour for added fibre
• Use nutrient-dense fillings such as sweet potato paste, pumpkin paste, black sesame paste and almond paste or fruit-based fillings such as date paste, fig paste and apricot paste
• Bake smaller mooncakes to reduce calorie intake
• Use low-calorie ingredients such as sugar-free sweeteners, low-fat egg yolks and reduced-fat nuts
• Replacing with ingredients such as matcha powder, turmeric, ginger and coconut flakes that have other nutritional and health benefit

Always remember that even healthier mooncake options should be consumed in moderation due to their calorie density.

It is important to monitor the calorie content in mooncakes because overconsumption can lead to excessive calorie intake, potentially causing weight gain and other health issues. Individuals with diabetes, obesity or heart disease need to manage their calorie and sugar intake therefore making it crucial to monitor mooncake calorie content. Mooncakes are considered to be high in empty calories. Monitoring calorie content enables us to enjoy mooncakes as an occasional treat whilst maintaining a healthy and balanced diet.

If you have any concerns about managing diabetes or need advice on your existing medical conditions, book a consultation with Dr Vidhya Dharshini Pillay, Family Physician at HMI Medical Centre, for expert medical guidance.

This article was written by Dr Vidhya Dharshini Pillay, an accredited Family Physician with 15 years of medical practice and a special interest in geriatric medicine, palliative care and home care.