Steamed dumplings, a culinary delight cherished in many Asian cuisines, particularly Chinese, are small pockets of dough filled with a variety of savory ingredients. They are renowned for their delicate texture, rich flavor, and versatile fillings. This beloved dish can be found in various forms across different cultures, each adding its unique twist to the basic concept.
Steamed dumplings have a rich history that dates back thousands of years. They are believed to have originated in China during the Eastern Han Dynasty (25-220 AD). Over time, the practice of making dumplings spread across Asia, leading to a multitude of regional variations. In Chinese culture, dumplings are often enjoyed during significant festivals, such as the Lunar New Year, symbolizing wealth and prosperity.
Types of Steamed Dumplings
- Jiaozi. Often referred to as Chinese dumplings, jiaozi are typically filled with ground meat (pork, beef, or chicken), vegetables, and seasonings. They are commonly served with a dipping sauce of soy sauce, vinegar, and chili oil.
- Xiao Long Bao. These are delicate, soup-filled dumplings originating from Shanghai. They are steamed in bamboo baskets and filled with a savory broth and meat, usually pork. The key to their unique texture is the gelatinous broth that turns into liquid when steamed.
- Baozi. Also known as bao, these are slightly larger than jiaozi and have a soft, fluffy dough. The fillings can vary from meats to sweet pastes, making them a versatile snack or meal option.
- Har Gao. A type of Cantonese dumpling made with a translucent rice flour dough, filled with shrimp and sometimes bamboo shoots. Har gao are a staple in dim sum meals and are known for their delicate, slightly chewy texture.
Nutritional composition
From a nutritional standpoint, they offer a mix of macronutrients and micronutrients, making them an interesting subject for those conscious about their diet. This article delves into the nutritional value of steamed dumplings, their health benefits, and potential side effects.
The nutritional content of steamed dumplings can vary significantly based on the ingredients used for the filling and the dough. The nutritional value of a 1 piece (37 grams) of common steamed dumpling crafted with a flavorful filling composed of pork, cabbage, onion, tofu (water, soybeans, calcium sulfate, glucono delta lactone, magnesium chloride), green onion, water, soy sauce (water, wheat, soybeans, salt), sesame oil, garlic, sugar, soybean oil, jalapeno, autolyzed yeast extract, salt, gelatin, yeast extract, black pepper, ginger powder, red pepper powder, chicken flavored powder (yeast extract, flavoring, salt) and the dough made from enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, wheat flour, salt, and soybean oil is:
Macronutrients
| Nutrients | Amount |
|---|---|
| Calories | 67 |
| Protein | 3.6 g |
| Fat | 2.3 g |
| Carbohydrate | 7.7 g |
| Sugar | 0.5 g |
| Dietary Fiber | 0.6 g |
| Cholesterol | 9.5 mg |
Steamed dumplings offer a balanced macronutrient profile, making them a nutritious choice. Each serving contains 67 calories, which provides a moderate energy boost without being overly caloric. They are a good source of protein, offering 3.6 grams per serving, which helps in muscle repair and growth. The fat content is relatively low at 2.3 grams, making them a suitable option for those monitoring their fat intake. Carbohydrates in steamed dumplings amount to 7.7 grams, providing a quick energy source, while the sugar content is minimal at 0.5 grams, making them a better choice for blood sugar management. Additionally, they contain 0.6 grams of dietary fiber, aiding in digestion and promoting a feeling of fullness. The cholesterol content is also low, with only 9.5 mg per serving, supporting heart health.
Micronutrients
| Nutrients | Amount |
|---|---|
| Sodium | 146 mg |
| Potassium | 68.7 mg |
| Calcium | 14 mg |
| Iron | 0.6 mg |
Steamed dumplings are rich in several essential micronutrients that contribute to overall health. The sodium content is moderate at 146 mg, helping to maintain fluid balance and proper nerve function. With 68.7 mg of potassium, these dumplings support muscle contractions and cardiovascular health. They also provide 14 mg of calcium, essential for strong bones and teeth, and 0.6 mg of iron, which is vital for the production of red blood cells and prevention of anemia.
Steamed dumplings with vegetable fillings may also have variety of vitamins accordingly. This combination of macronutrients and micronutrients makes steamed dumplings a nutritious and well-rounded dietary option.
Common Ingredients in Steamed Dumplings
Protein Sources
- Pork
- Chicken
- Shrimp
- Beef
- Tofu
Vegetables
- Cabbage
- Carrots
- Mushrooms
- Garlic
- Scallions (Green Onions)
Spices and Seasonings
- Soy Sauce
- Sesame Oil
- Rice Wine
- White Pepper
Herbs
- Cilantro
- Basil
Role in human nutrition
Steamed dumplings are a nutritious and versatile food, offering various health benefits depending on their ingredients. Here is a detailed account of the health benefits associated with common components found in steamed dumplings.
1. Balanced Nutrition
Steamed dumplings provide a balanced mix of carbohydrates, proteins, and fats, making them a well-rounded meal or snack option. The dough supplies carbohydrates for energy, while the fillings offer protein and essential fats, contributing to overall dietary balance.
2. Low in Calories
Compared to fried dumplings, steamed dumplings are generally lower in calories. This makes them a healthier option for those watching their calorie intake, aiding in weight management and reducing the risk of obesity-related conditions.
3. Rich in Protein
Steamed dumplings filled with ingredients like pork, chicken, shrimp, and tofu offer a rich blend of high-quality proteins and essential nutrients. Pork provides proteins for tissue repair. Chicken, especially breast meat, supplies lean protein promoting muscle growth and heart health. Shrimp adds low-calorie protein while Tofu contributes complete protein. Together, these ingredients create a nutritious and balanced meal.
4. High in Micronutrients
Vegetable-filled dumplings are a nutritious choice, providing a variety of vitamins, minerals, and antioxidants that contribute to overall health. Key vegetables such as cabbage, Chinese radishes, onions, ginger, chives, celery, carrots, mushrooms, garlic, and scallions offer benefits like improved digestion, immune support, anti-inflammatory properties, and cardiovascular health. Additionally, seasonings and herbs like soy sauce, sesame oil, rice wine, white pepper, cilantro, and basil enhance flavor and add further nutritional value, including healthy fats, antioxidants, and detoxifying properties. Together, these ingredients make vegetable-filled dumplings a delicious and healthful option.
5. Promote Healthy Digestion
Dumplings, particularly steamed dumplings, can be beneficial for digestion. Steaming is a gentle cooking method that retains the nutrients in the ingredients without adding excess fats or oils. This makes steamed dumplings easier on the stomach compared to fried or heavily processed foods.
Also, the soft and moist texture of dumplings makes them easier to chew and swallow. This can be especially helpful for individuals with digestive issues or those recovering from illness, as the body expends less effort in breaking down the food.
Dumplings are often made with simple, whole ingredients like lean meats and vegetables. These components are generally easier to digest and less likely to cause digestive discomfort. Some dumplings may include fermented ingredients, such as kimchi or pickled vegetables, which contain probiotics. Probiotics are beneficial bacteria that support a healthy gut microbiome, promoting better digestion and nutrient absorption. doi: 10.3390/jcm13051436.
Additionally, the steaming process retains moisture in the dumplings, which can help keep the digestive system hydrated. Adequate hydration is essential for smooth digestion and the movement of food through the intestines. (1)
6. Low in Fat
Steamed dumplings are typically lower in fat than their fried counterparts. High-fat foods can slow digestion and cause discomfort for some individuals. By choosing steamed over fried, one can enjoy a lighter, more easily digestible meal.
Potential Side Effects
While steamed dumplings can be a nutritious and delicious food choice, it’s important to consider potential side effects and risks, especially when consumed in excess or made with certain ingredients. Here is a detailed account of the potential side effects of steamed dumplings:
High Sodium Content
Dumplings, especially those seasoned with soy sauce or containing processed meats, can be high in sodium. Excessive sodium intake can lead to high blood pressure, increased risk of heart disease, stroke, and kidney problems (2). It may also cause water retention, leading to bloating and swelling.
Allergen Risk
Dumplings may contain common allergens such as wheat (gluten), soy, shellfish (shrimp), and eggs. Consuming allergens can cause mild to severe allergic reactions, including hives, swelling, digestive issues, and anaphylaxis in sensitive individuals. It’s important for those with food allergies to be aware of the ingredients used.
Unbalanced Diet
Relying too heavily on dumplings, especially those with high-fat fillings, can lead to an unbalanced diet. It’s essential to consume them as part of a varied diet. Consuming high-calorie foods in large quantities can lead to weight gain and associated health issues such as obesity, type 2 diabetes, and cardiovascular disease.
Refined Carbohydrates
The dough used in dumplings is typically made from refined flour. Refined carbohydrates can cause rapid spikes in blood sugar levels. When consumed in excess, these carbohydrates are quickly broken down into glucose, leading to a sharp increase in blood sugar. This can trigger an inflammatory response in the body, as high blood sugar levels are known to promote inflammation. Chronic inflammation is a risk factor for developing various health conditions, including diabetes and heart disease.
Frequent consumption of dumplings, made with refined flour, may contribute to these adverse health effects. Refined carbs lack the fiber found in whole grains, which helps regulate blood sugar levels by slowing down the absorption of glucose. Without this moderating effect, the body experiences more significant blood sugar fluctuations, which over time, can lead to insulin resistance—a key factor in the development of type 2 diabetes. (3)
Additionally, the frequent intake of foods high in refined carbohydrates, like dumplings, can also contribute to an increased risk of heart disease. This is partly because high blood sugar and insulin resistance can lead to higher levels of LDL (bad) cholesterol and triglycerides, both of which are associated with an increased risk of cardiovascular disease. (4)
Opting for whole grain wrappers or filling dumplings with nutrient-dense ingredients like vegetables and lean proteins can help mitigate some of these health risks.
MSG (Monosodium Glutamate) Sensitivity
Some dumplings, especially those prepared commercially, may contain MSG, an umami substance used as a flavor enhancer. While generally recognized as safe, MSG can cause symptoms like headaches, flushing, sweating, and chest pain in sensitive individuals, known as “Chinese Restaurant Syndrome.” (5)
Digestive Issues
Dumplings made with ingredients like garlic, onions, and certain spices can cause digestive discomfort for some people. These ingredients can lead to symptoms like bloating, gas, and heartburn, particularly in individuals with gastrointestinal conditions such as IBS (Irritable Bowel Syndrome). (6)
The Bottom Line
Steamed dumplings can be a nutritious addition to your diet when consumed in moderation and as part of a balanced diet. They offer a good mix of macronutrients and micronutrients, providing energy and essential nutrients. However, it’s important to be mindful of their sodium content and potential allergens. By choosing fillings wisely and keeping an eye on portion sizes, you can enjoy the delightful taste of steamed dumplings while maintaining a healthy diet.
References
- https://doi: 10.1111/j.1753-4887.2010.00304.x
- https://doi: 10.1111/jch.14599
- https://doi: 10.1093/ajcn/79.5.774.
- https://doi: 10.2147/DMSO.S33473.
- https://doi: 10.1111/1541-4337.12448
- https://doi: 10.4103/jfmpc.jfmpc_173_18.
