Is Hot Pot Healthy?
Hot pot, also known as steamboat, is a popular social dining experience where friends and family gather to cook and share a variety of ingredients in a simmering pot of broth. While hot pot can be a fun and delicious experience, many wonder if it’s healthy.
The Not-So-Good News
Unfortunately, a typical hot pot meal can be high in sodium, saturated fats, and carbohydrates, which can be detrimental to our health if consumed excessively. Processed foods like fish balls, meatballs, and crab sticks are high in sodium and saturated fats, while the broth itself can be high in salt and saturated fats from added ingredients like pork belly and organ meats.
8 Tips for a Healthier Hot Pot Experience
Fortunately, there are ways to make hot pot a healthier experience. Here are 8 tips to help you enjoy a healthier hot pot meal:
1. Choose a Lighter Broth
Opt for a clear or light-flavoured broth like mushroom and cabbage tofu soup. You can also use low-sodium chicken or vegetable bouillon to reduce the salt content. And remember, it’s best not to drink the broth to avoid excessive sodium intake.
2. Select Leaner Protein Sources
Choose lean protein sources like fish, seafood, lean pork, and chicken without skin. Avoid internal organs like the liver, intestines, and beef tripe, which are high in saturated fats and cholesterol.
3. Go Easy on Carbohydrates
Limit your carbohydrate intake by choosing a small bowl of rice or noodles. This will help you avoid consuming excess refined carbohydrates and calories.
4. Add More Vegetables
Load up on vegetables like carrots, cabbage, spinach, mushrooms, peppers, and green peas. This will not only add fibre and nutrients to your meal but also help you feel full and satisfied.
5. Opt for Lighter Dipping Sauces
Choose lighter dipping sauces like fresh-cut chillies with soy sauce, minced garlic, and vinegar sauce. Avoid oil-based sauces like sambal, chilli oil, and deep-fried garlic.
6. Limit Processed Foods
Go easy on processed foods like fish balls, meatballs, and crab sticks, which are high in sodium, saturated fats, and chemical preservatives.
7. Watch Out for Nitrite Levels
Nitrites are preservatives commonly used in processed meats like bacon and sausages. Be mindful of the nitrite levels in your hot pot broth. Repeated boiling of the broth for more than 90 minutes can increase nitrite levels, so set a time limit.
8. Eat Slowly and Mindfully
Finally, remember to eat slowly and mindfully. Hot pot can be a social and enjoyable meal, but it’s easy to overeat when you’re distracted by conversation and the temptation of delicious food.
It takes about 20 minutes for your brain to register that you’re full, so take your time and chew thoroughly to avoid overeating.
By following these 8 tips, you can enjoy a healthier and more balanced hot pot experience with your friends and family. Happy hot potting! 🍲👍
