The 10 Unhealthiest Dim Sum Dishes To Stop Ordering & 10 Better Options For Your Health
The 10 Unhealthiest Dim Sum Dishes To Stop Ordering & 10 Better Options For Your Health
How To Make Dim Sum A More Balanced Meal
Dim sum has grown in popularity over the years as an enjoyable way to eat with a large group because of its amazing variety, shared plates, and tasty little bites. But sadly, just because everything is delicious doesn't mean it's also good for your body. Many dim sum dishes come with deep-fried wrappers, fatty fillings, sugary sauces, or refined carbs that can start adding up. To make sure you're treating your body well while still enjoying the experience, here are 10 of the unhealthiest options to eat less of, and 10 better ones to put on the table.
1. Fried Spring Rolls
It's easy for fried spring rolls to look harmless because they're small, but the keyword here is "fried." That crispy wrapper has absorbed tons of oil during the cooking process, and unfortunately, it doesn't cancel out any of the potential health benefits from the veggies when paired with its iconic sweet dipping sauce. The fat and sodium are simply too high.
2. Deep-Fried Taro Dumplings
Deep-fried taro dumplings are a dim sum delight; they're rich, crunchy, and satisfying, but they’re also one of the heavier options. The fluffy-looking exterior might look light, but it comes from deep-frying, while the filling often contains fatty pork or other savory ingredients that add more saturated fat.
3. Pan-Fried Turnip Cake
People can sometimes mistake turnip cake for being a healthier option because it sounds vegetable-based, but in reality, this dish is made with loads of rice flour and pan-fried with a lot of oil until crisp. Inside, it might also include preserved meats, sausage, or dried shrimp, which can also raise sodium and saturated fat levels.
4. Fried Sesame Balls
For a sweet treat at dim sum, fried sesame balls are a common go-to because they're sweet and chewy, but that's exactly why they're a sneaky choice. Made with glutinous rice flour, filled with sweet paste, and fried until golden, this combination just brings refined carbs, added sugar, and oil together in an tasty, but unhealthy package.
5. Egg Tarts
Egg tarts are a beloved dim sum treat, but sadly, this flaky pastry usually contains a good amount of fat, while the custard adds sugar and richness. Having one now and then is perfectly understandable, but making them part of every dim sum meal or eating multiple each time definitely isn't good for your health.
6. Pork Spare Ribs With Black Bean Sauce
High in fat and sodium, the popular pork spare ribs dish with black bean sauce can be quite misleading. It looks innocent enough, but the sauce brings a lot of salt to the table, and the meat itself can be quite rich and fatty depending on the cut. Just because it looks small doesn't mean you should underestimate how heavy it can be.
7. Sticky Rice in Lotus Leaf
The fragrant smell of sticky rice wrapped in lotus leaf is hard to resist, but it's important to remember this dish is also dense and carb-heavy. The rice is often mixed with fatty meats, sausage, and salted ingredients, which makes it heavy and dangerous, especially when you're eating more than just one every time.
8. BBQ Pork Buns
BBQ pork buns are a classic dim sum favorite, and it's not hard to see why. They're soft, sweet, and comforting, but the filling is usually coated in an overly sugary, salty sauce, and the bun is made with refined flour, which turns the dish into something a little less balanced than expected.
9. Fried Wontons
Fried wontons are another dim sum dish where the crunch comes at a cost. Typically deep-fried and served with a sweet-and-sour sauce, which adds extra sugar on top of the oil, your body won't thank you for having too many of these. But because they’re small and snackable, you may eat more than you planned without even realizing it.
10. Chicken Feet in Sauce
For more adventurous eaters who appreciate authentic dim sum dishes, chicken feet can be enjoyable, but the dish is often prepared with a salty, richly seasoned sauce. While chicken feet contain collagen, that doesn’t make the overall dish automatically healthy. If you’re trying to limit sodium, this can be a little dangerous.
1. Steamed Shrimp Dumplings
Steamed shrimp dumplings, also known as har gow, are a better choice because they’re steamed instead of fried. The shrimp filling gives you protein without the heaviness of fatty meat, and while the translucent wrapper still adds refined carbs, they're a bit more balanced than the other dishes as long as you watch your moderation.
2. Steamed Pork and Shrimp Siu Mai
Siu mai is another classic dim sum dish, and can actually be a reasonable option when you want something satisfying but not deep-fried. The open-faced dumplings are steamed, and the protein-rich filling can help you feel full faster than a plate of fried snacks.
3. Steamed Vegetable Dumplings
Sure, the pan-fried or deep-fried options are more satisfying, but if you're watching your health, steamed vegetable dumplings are just as tasty and offer a welcome break from the richer items on the table. Just keep an eye on dipping sauces, because soy-based sauces can add plenty of sodium when used carelessly.
4. Steamed Rice Noodle Rolls With Shrimp
Steamed rice noodle rolls with shrimp can be a great choice when you want something soft and filling. The shrimp adds lean protein, while the rice noodle wrapper keeps the dish simple and clean rather than greasy. If you're being extra careful, use less of the dipping sauce since the sweet soy sauce is where the extra sugar and sodium sneak in.
5. Steamed Fish Balls
For a healthier protein option, you can't go wrong with traditional steamed fish balls which are far lighter than the fatty pork dishes or deep-fried plates. These always come tender and surprisingly flavorful, which can feel satisfying without turning the meal too heavy.
6. Chinese Broccoli With Oyster Sauce
It's time to put some vegetables on the table! Chinese broccoli with oyster sauce is one of the easiest ways to add greens to a dim sum meal. The vegetable brings fiber and a fresher bite, which helps balance out dumplings, buns, and rice dishes.
7. Steamed Tofu Skin Rolls
Steamed tofu skin rolls can be a smart choice when they’re filled with vegetables or lean protein, especially compared to its fried version. The sauce can still be savory and salty, so this dish works best when you don’t drench every bite.
8. Congee With Lean Protein
When you want something a bit heftier for the table, congee can be a comforting and more balanced option, especially when you choose versions with fish, chicken, or another lean protein. The warm rice porridge is filling without being fried, and it can be easier on the stomach than many richer dim sum dishes.
9. Steamed Chicken Buns
Compared to BBQ pork buns, steamed chicken buns can be a better pick because they're far less sugary and lower in fat. You still get the delightful experience of biting into that soft bun, but the protein choice can make the dish feel little more balanced.
Colin Zhu from Guangzhou, China on Wikimedia
10. Steamed Egg Custard or Plain Steamed Egg
It might sound simple, but at a dim sum spot, they manage to turn eggs into something that's warm, soft, and so comforting. A steamed egg dish is a gentler alternative to many of the rich and heavy dishes you order, and best of all, offers plenty of protein in a more balanced way.
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