Are dumplings healthy for weight loss? Dumplings are a popular staple food in Asia.
There are many types of dumplings in each country. This of course with a variety of different tastes, textures, and styles. Besides dumplings being delicious, is it healthy?
Dumplings are generally very healthy because they are made up of whole ingredients that can contain a variety of micronutrients. Moreover, there is a lack of macronutrient balance because carbohydrates and fats will account for the majority of the calories. This means that while dumplings aren’t ideal for maintaining a healthy weight, you can eat dumplings if you manage your portions well.
The discussion on how you can eat dumplings and stay healthy will be discussed in this article.
We boiled it down to five tips, so let’s get into the six major ones you should follow if you want to eat dumplings and stay healthy.
- Recognize the various types of healthy dumplings and their calorie content.
- Consider how many dumplings you can eat in a single serving.
- Avoid fried foods and eat them steamed or boiled.
- Recognize Your Daily Caloric Requirements.
- Make a habit of exercising and building muscle.
- Maintain a high level of activity to make the most of the carbohydrates from dumplings.
Let’s take a closer look at each of these tips after learning about are dumplings healthy for weight loss and here are 6 tips for staying healthy while eating dumplings.
1. Recognize the various types of healthy dumplings and their calorie content
Dumplings are available in a variety of shapes and sizes.
The characteristics of dumplings are always different in each culture, this also applies to the method of cooking and preparing the dumplings themselves.
We have found the top five most popular dumpling dishes and researched their calorie and nutrition information.
Then, we’ll see which dumplings are the best for us to eat and which ones to definitely stay away from it.
Mandu From Korean
A traditional Korean dumpling called by Mandu that we’ve eaten my entire life and still enjoy now and then.
You can steam these dumplings, but you can also fry them and taste crunchy.
My family eats Mandu by boiling it because Mandu will be tastier in that way and it is usually made with a bowl of liver soup.
The making of Mandu dishes usually comes from cabbage and pork, in addition to chives and garlic.
That’s why it tastes good and is popular among Koreans everywhere.
The main characteristic of Mandu is that it is larger in size than most dumplings.
Cantonese or Traditional Chinese dumplings are smaller in size and which you cook by steaming into a thicker wrapper.
When compared to a thick and chewy bite, Korean dumplings are much softer and it almost melt in your mouth.
Next, we will look at the useful nutritional information for typical Mandu dishes and find out what is inside it.
There are 5 grams of carbohydrates and 4 grams of protein for every 5 grams of fat.
It’s not bad at all, as these tend to be low in calories.
However, because this refers to a single dumpling, You can multiply this number by the amount of dumplings you eat.
The high fat content of this dish is the issue.
People who eat five or six of these in one sitting can result in 25 to 30 grams of fat.
So, we suggest eating these within moderation and focusing on the fewer calories dumplings that we are about to tell you.
XIAO LONG BAO
The following dumpling favorite on this list is Xiao Long Bao. This is due to the fact that this type of dumpling is a tasty food that you cannot get from other types of food.
These are delicious when made from scratch or eaten in one of my favourite places, Din Tai Fung.
Because Xiao Long Bao is so popular, there is a proper way to eat it, but I’m not suggesting you to eat it without realizing the secret way.
Because of its popularity, it’s almost certainly no longer a secret, but it kind of serves to show how important Xiao Long Bao is to the Asian community.
On the inside, it is filled with soup and pork knuckles which are then marinated in various types of different sauces and ingredients.
The best way to eat this is with sliced ginger on a bed of soy sauce and black vinegar.
Be sure to get a slice of the amazing Xio Long Bao into your life. This is if you haven’t had this type of dumpling.
Next, we need to look at the calories in one Xio Long Bao dumpling.
There are 7 grams of carbohydrates and 4 grams of protein for every 3 grams of fat.
We had a problem with fats the last time, so this time we have such a problem with carbohydrates.
Keep in mind that this is the macronutrient proportion for a single dumpling. So we must multiply these macronutrients by the number of dumplings you will most likely eat.
However, make sure to have some high protein options when you eat your favorite dumplings. It because the 7 grams of carbohydrates per dumplings definitely adds up.
Simply put, you can watch how many dumplings you eat when you go to a Xiao Long Bao restaurant and look like you’ll be fine.
SHUMAI (PORK & SHRIMP) DUMPLINGS
Next, my favorite Dim Sum dish is Shumai. This dish has been with me since I was a kid and this is what they call Dim Sum.
What you can get from this dish which is something special from the unique taste and texture. You will get from the mixture of pork, prawns, mushrooms and wraps.
The great thing about Siomai is that the dumplings are low in calories. Which is enough to cover the amount in one dumpling.
If you focus on diet then it can be very filling which is great.
It’s packed with protein coupled with all the chunks of pork and prawns. That really isn’t bad when you want to focus more on eating healthier Dim Sum.
Then, we’ll take a look at the nutrition facts and see what goes into the signature Siomai dish.
There are 5 grams of carbohydrates and 3 grams of protein for every 2.5 grams of fat.
This is far from bad! Because the ratios that make sense in this meal provide a great deal of balance.
Moderate protein, low fat, and moderate carbohydrates are all included. You can’t go overboard into one macro since the balance enables so that all three to be filled properly.
For example, carbohydrates contain per 1 gram 4 kcals, fats contain per 1 gram 9 kcals, and proteins contain per 1 gram 4 kcals.
This signifies that fats have twice as many calories as carbohydrates and proteins, so the number should be significantly lower.
You need to consume carbohydrates and protein in a ratio of approximately 1:1, so this food meets all of these requirements.
When you eat Dim Sum, our advice for you is to focus on the Shumai.
HAR GOW (SHRIMP RICE)
Har Gow is already one of the most widely known Dim Sum dishes. The number two after the Shumai, and it is a must-order dish for many Dim Sum diners.
It comes in second to Shumai in my opinion, but I’m not the only one with this belief.
Shrimp rice is a simple dish. It is made by wrapping it in clear rice paper with one steamed shrimp in it.
In every bite you take, this combination will provide a savory taste and texture that almost pops in your mouth.
You can’t find anything like it outside of Dim Sum, because it’s a very interesting dish.
It never ceases to amaze me how simple this dish and how delicious two simple ingredients can be.
We recommend the best way to enjoy it with the soy sauce or hot mustard, that is provided at your favorite restaurant.
Then, we’ll take a look into the nutrition facts and discover what goes inside Har Gow’s signature dish.
There are 6 grams of carbohydrates and 1 gram of protein for every 1.5 grams of fat. When you eat this dish, you can do it in moderation.
Even though low in calories, they pack a ton of carbohydrates in each serving. As you can see by the packaging that it makes up 80% of dumplings.
Since this shrimp is usually small and just not substantial. It is difficult to get a lot of protein from that too.
We are here to recommend that you make sure that the food pairings you eat are high protein foods.
The benefit of this dish is its low fat content, which allows you to eat it in large quantities. Just keep in mind the balance we spoken about in the shumai section.
Wontons have become the most popular Asian dish on the planet.
It’s what the rest of the world thinks Asian food. That’s because many media outlets depict Asian characters eating wonton after wonton.
This is a staple food originating from China. Besides that this food is also popular because it has a delicious taste.
These Wontons typically have a very thin wrapper, that wraps a meatball of pork almost as though it were vacuum sealed.
It’s unique because the wrapper is thin but will provide a satisfying bite to the meal.
The serving of Wontons is usually in the form of a noodle dish. Boiling and steaming are done before being put into the Wonton Noodle Soup.
Despite the fact that I am Korean, when I was a child, I’ve been enjoying Wonton noodle soup at my favorite Hong Kong restaurants.
Having become a special food for all Asians, Wontons have truly a foundation that become the basic inspiration of all dumplings.
Following that, we’ll look at how a signature Wonton dish looks and how many calories it contains.
There are 4 grams of carbohydrates and 1 gram of protein for every gram of fat.
The reason for that is each dumpling contains 30 calories. Which means you can eat a lot and still have calories left over.
Wontons are similar to Har Gow, because they have low calories but the main calories come from carbohydrates.
You need to make sure to maintain your diet, so that your diet can be balanced and very beneficial.
In my opinion, those are the 5 most popular dumpling dishes that I can give.
All the dumplings above are also the best dumplings. It because they are not fried at all and usually have less fat than other dumpling options you will find out there.
Then, you can use this article as a reference which you can need to refresh the calorie count of all your favorite healthy dumplings.
2. Consider how many dumplings you can eat in a single serving
We discussed a lot about the balance in the previous section of this article, and we’ll have to bring it up again.
Talking about your diet program, a balanced method is everything. Even so, the majority of your calories come from carbohydrates and fat. Then as the American diet likes to promote, you will face many complications and weight gain.
The reason for that is because of the higher carbohydrates and higher weak options which usually contain more calories. This means that there is a higher potential for calories from overeating.
Those are the 2 macronutrients that are the least filling, so you won’t feel as full as when you eat protein (except those carbohydrates that come from vegetables or fruit).
Dumplings, as mentioned in the previous article, lack of protein, which would make them another food. That looks like it has high potential for overeating both fat and carbohydrates.
As we mentioned, Wontons and Shumai have the least amount of calories. So eating them would be a great place to start. This is If you’d like to eat more dumplings and stay within your calorie standards.
When you eat dumplings, you need to ask yourself how many calories you can consume at that time in a particular food.
To find out how many calories you can consume from one meal, you first need to know your total daily calorie needs. So we will discuss this later in the next section of the article.
The key message from this section is to plan ahead of time.
Keep in mind how many calories you can eat in a single sitting. As well as the balance of carbohydrates, fats, and proteins.
In your diet, you have to aim for 35% carbohydrates, 40% protein, and 25% fat.
3. Avoid fried foods and eat them steamed or boiled
There is no frying and a crunchy taste between the dumplings mentioned above if you take a look at the list.
They are all either steamed or boiled, which can mean the difference between consuming unhealthy or healthy dumplings. Allow me to explain.
We discussed macronutrient ratios and the possibility of getting 100% of your calories coming from fats and carbohydrates.
Fats are the most abundant macronutrient available and, when consumed in excess, cause rapid weight gain.
You’ll get at least 2-3 grams of extra fat per dumpling when you cook dumplings. It’s also very beneficial for a healthy diet.
These dumplings are bad enough because the lack of protein means your food is overdone if you add too much fat to it.
I’m recognized whether there’s a time and place for potstickers and fried gyoza, but if you’re on a diet, you can have it steamed or boiled. Of course not only tastes good but keeps your calories in check.
If you ate 5-6 fried dumplings, it would be practically impossible to keep your fats in the ideal range for the day.
You might be severely restricted in the foods you could eat and would almost certainly overeat.
This is perfectly fine by doing it on cheat days or refeeding days, but it should not be the focus of most of your weekday meals.
Stick to the list above and enjoy eating your boiled or steamed dumplings.
They’re still full of flavor and have great textures, so you’ll get it all you need and more.
4. Recognize Your Daily Caloric Requirements
Let’s go into further detail on how to find out the calorie ratio that fits your fitness goals.
There really are 3 basic states that your body can go through based on a certain calorie ratio.
With the famous balance of energy, and it is the only factor that determines how many calories you have to eat in order to keep gaining, or losing fat mass.
Ways Calculating Daily Caloric Needs
There are 2 ways to calculate your daily caloric needs; even so, both are inaccurate and require some tweaking to be specific to your goals and lifestyle.
The only way to find out how many calories we need to eat in a day is through trial and error, but these two methods are a great start.
As to if your goal is to put on weight, maintain your weight, or weight loss, you can simply fill out the information requested by an online TDEE calculator.
Given a rough estimate of your weight, you need to be sure to adjust accordingly.
Also, the second method is to multiply your body weight by a certain number.
Multiply Weight by a Certain Number
I like the following numbers for the various goals you can set for yourself: the number of weight x 20 for weight gain, bodyweight x 16 for weight maintenance, and bodyweight x 12 for weight loss. Once again, these are all rough drafts, but they are a good place to begin.
When you know the numbers above, then you need to divide your calories into the ratio of macronutrients that we have explained above.
Divide Calories into The Ratio
25% fats, 35% carbohydrates, and 40% protein.
That’s a lot of numbers and that’s a lot of tracking, so I suggest you download an app that an app will help you track all your meals until you get a good sense of the calorie count of how much food you’re consuming.
I’ve been tracking it myself for years and now I know by rote that chicken breast probably has a macronutrient ratio of 3 grams of fat to 27 to 30 grams of protein.
This also applies same to dumplings. This means you’ve been able to look into this article and get a rough idea that macros come from dumplings.
It’s convoluted, but it works. It’s basically what I offer for my clients who come to me to get in shape, and it all boils down to looking at all the ingredients of what you eat.
I apologize if this seemed intimidating, but placing your food into numbers is the most effective way to track your progress and observe some improvements over time.
Rapid weight loss is a quick process that occurs only when you consume fewer calories than you consume.
You need to remember how many calories you have to consume in a day and achieve the weight you want through eating your calorie foods.
5. Make a habit of exercising and building muscle
Can you stay lean in terms of muscles just by eating dumplings?
It’s probably what you’ll be wondering right now, but let me quickly describe why I included this subheading in the article.
Muscle can burn calories even when it is resting, so the more muscle you have, and the more calories you burn.
This also means that you can eat more and stay healthy. It may sound good to me and this is the basis or reason why I do so much exercise.
The only way we can manipulate the body’s metabolism to increase this is called muscle. Unfortunately, my hopes of green detox tea for weight loss are a scam.
Gaining muscle of course you need or doing weight lifting or resistance training, which can be intimidating to anyone new to exercise.
This is the reason I always recommend working out at a private gym or purchasing your own exercise equipment.
All you’ll really need is a few dumbbells, an exercise bench, and an exercise mat.
I know how hard it is to start exercising, but you need to stay healthy which means taking care of your body and working to improve better of yourself.
Working out takes time and money investment, but it is the best investment you can make because it extends your life and creates opportunities in a world of great beneficial health effects.
6. Maintain a high level of activity to make the most of the carbohydrates from dumplings
The amount of activity in your day is the final component of the equation that will require you to live a healthy lifestyle.
According to NASM, the organization from which I learned nutrition, our activity level defines 15-30% of our capacity to regulate our metabolism.
It basically states that we have control over the number of calories we burn in a day; all we need to do is move more!
Dumplings Contain A Lot of Carbohydrate
Eating dumplings will provide you with a lot of carbohydrates, which is not a bad idea.
Carbohydrates are a direct source of energy for us, and eating the right amount allows our bodies to prosper and move at full capacity.
One of our training fuels is carbohydrates, which can be used as ingredients for your main lifts and exercises.
Carbohydrates get a terrible reputation because they have the possibility of causing weight gain when consumed in excess.
Carbs Cause Weight Gain
The average American can eat nearly 200% of their suggested carbohydrate intake, so it’s no surprise that carbs cause weight gain.
All of the extra carbohydrates that didn’t get used to fuel a great workout needed to go somewhere!
Energy is stored when it is not used. As a result, when carbohydrates aren’t used, they have a high potential to be stored as fat.
Protein has a lower potential when compared to fat which has a high potential to turn into fat.
Then, the carbohydrate part is very easy to overeat because they are delicious and provide so many kinds of delicious food.
I’m not suggesting you eliminate those foods entirely; instead, focus on complex carbohydrates for most of your meals and on simple carbohydrates for a fraction of the fun.
Tend to have lower calories, these complex carbohydrates. While the combination of high fat with simple carbohydrate choices.
It is like a comparison of sweet potato with Cinnabon.
Sweets potato is high in carbohydrates and fiber, whereas a Cinnabon is high in carbohydrates and fat.
One contains 120 calories, while the other contains 1,000. This is the reason we prefer to eat whole foods.
To summarize this section of the article, keep up with stay consistent on your workout sessions and make use of the energy you get from foods like dumplings.
Fill your days with regular exercise and keep in mind to gradually build up that muscle in your body!
That’s The End, Good Luck!
Dumplings(including pierogies) are healthy and a fantastic food that can provide both taste and nutrients to our diet.
To summarize the discussion of article that we have discussed, we would like to stick to the five dumplings that healthy mentioned, reduce consuming fried foods, stay within our calorie count, and boost movement to maximize carbohydrate utilization.
When you enter the world of fitness, it can be scary but it can also be very rewarding.
Keep in mind that if you enjoyed this article, then you may see other article posts. These articles will discuss Asian food and fitness tips that can help you achieve your goals.