Nutrition expert Tran Thi Ngan Ha, from the Vietnam Institute of Applied Medicine, states that mooncakes combine wheat flour, refined sugar, pork fat, and fillings like seeds or salted egg yolks. A single mooncake, weighing approximately 150-200 g, contains significant energy, equivalent to 3-5 bowls of white rice. Notably, the high content of processed starch and refined sugar results in peak glycemic index (GI) and glycemic load (GL) values.
When consuming high-GL foods, blood sugar levels surge rapidly, compelling the body to release a large amount of insulin to lower blood sugar. Elevated insulin levels stimulate fat synthesis and hinder fat burning, leading to the accumulation of visceral fat.
Below are the average energy levels of some common mooncake types, helping you estimate appropriate portion sizes:
| Mooncake type (150-200 g) | Average calorie level (kcal) | Equivalent to bowls of white rice | Blood sugar impact level |
| Baked mixed-nut mooncake with one egg yolk | 700 - 800 kcal | 3,5- 4 bowls | Very high |
| Baked green bean mooncake with one egg yolk | 600 - 700 kcal | 3- 3,5 bowls | High |
| Soft-crust green bean mooncake | 500 - 600 kcal | 2,5-3 bowls | Very high |
| Vegetarian/low-sugar mooncake | 400 - 500 kcal | 2-2,5 bowls | Medium - high |
To enjoy mooncakes without accumulating fat, adhere to principles of balanced energy distribution. Consume only about 1/8 to 1/4 of a mooncake per serving. Dividing the cake into smaller portions prevents the digestive system from being suddenly overloaded with energy. When eating mooncakes, proactively reduce your carbohydrate intake in main meals on the same day. This helps balance your total energy consumption.
The best time to eat mooncakes is in the morning or at noon, when the body has ample activity to expend energy. Avoid eating mooncakes after 19:00. Consuming sweets late makes it difficult for the body to utilize energy, promoting excess fat storage. Do not eat mooncakes on an empty stomach, as this can cause a sudden spike in blood sugar.
Individuals with chronic diseases should exercise particular caution when eating mooncakes to prevent health complications. Diabetics should prioritize mooncakes made with diet sugar, limit each serving to no more than 1/8 of a cake, and monitor blood sugar levels afterward. For those needing advanced blood sugar management, a nutritional consultation can provide a personalized meal plan.
Vegetarian or nut-filled mooncakes still contain high amounts of saturated vegetable oil and energy. Individuals with high blood fat should not consume too many vegetarian mooncakes, as they can still elevate triglyceride levels. Minimize consumption of baked mixed-nut mooncakes that contain many Chinese sausages, pork fat, and animal fat.
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Mixed-nut filling is considered by experts to be one of the highest energy fillings. Photo: Bui ThuyMooncakes are best enjoyed with green tea, which helps to mellow the sweetness and aid digestion. The polyphenols in green tea improve insulin sensitivity and help control blood glucose levels after consuming carbohydrate-rich foods.Avoid pairing mooncakes with carbonated soft drinks, strong coffee, or sweetened fresh milk. This combination increases the energy burden and can lead to bloating and digestive issues. Instead, consider eating a small amount of fiber-rich fruit alongside the mooncake to slow sugar absorption.Physical activity is crucial for burning off excess calories after eating mooncakes. Walking at an average speed of 4,8 km/h expends approximately 160-200 kcal every 45 minutes for a person weighing 60 kg. To burn off the energy from 1/4 of a baked mixed-nut mooncake (about 200 kcal), consider these activities:- Brisk walking continuously for 45 minutes.- Light jogging or cycling for 25 - 30 minutes.- Actively cleaning your house and mopping floors for 60 minutes.Thuy Quynh |
Mixed-nut filling is considered by experts to be one of the highest energy fillings. Photo: Bui Thuy
Mooncakes are best enjoyed with green tea, which helps to mellow the sweetness and aid digestion. The polyphenols in green tea improve insulin sensitivity and help control blood glucose levels after consuming carbohydrate-rich foods.
Avoid pairing mooncakes with carbonated soft drinks, strong coffee, or sweetened fresh milk. This combination increases the energy burden and can lead to bloating and digestive issues. Instead, consider eating a small amount of fiber-rich fruit alongside the mooncake to slow sugar absorption.
Physical activity is crucial for burning off excess calories after eating mooncakes. Walking at an average speed of 4,8 km/h expends approximately 160-200 kcal every 45 minutes for a person weighing 60 kg. To burn off the energy from 1/4 of a baked mixed-nut mooncake (about 200 kcal), consider these activities:
- Brisk walking continuously for 45 minutes.
- Light jogging or cycling for 25 - 30 minutes.
- Actively cleaning your house and mopping floors for 60 minutes.
Thuy Quynh
