Rice dumpling (bak chang) unwrapped: The salty, sugary and carb-y details
The traditional glutinous rice dumplings consumed during the Dragon Boat Festival carry cultural significance and are enjoyed in Singapore.
SINGAPORE — Bak chang, also known as glutinous rice dumpling or zongzi, is a popular food consumed during the annual Dragon Boat Festival.
These rice dumplings have a rich history that dates back to when Chinese poet and court adviser Qu Yuan drowned himself in the river. Local villagers threw rice dumplings into the water to prevent fishes and evil spirits from devouring his body.
Since then, eating bak chang has become a tradition to honour Qu Yuan's life and ultimate sacrifice.
Many restaurants and food producers in Singapore to this day continue to maintain the making of the traditional bak chang, while others have since made their own takes.
While they are not a part of the daily Singaporean diet and are typically enjoyed only during the festival, health experts advise caution, especially for individuals with chronic diseases like diabetes or hypertension. It is recommended to consume small servings or share a large dumpling with others to manage calorie intake.
Let's take a closer look at the nutritional information for different types of rice dumplings:
Bak chang
A serving of bak chang is made out of glutinous rice with several fillings inside it such as fatty meat, chopped mushrooms, and chestnut. It is then wrapped with leaves and steamed.
The Health Promotion Board (HPB) estimates that bak chang weighs around 185 grams and contains approximately 0 grams of sugar and 680.8 milligrams of sodium. This is roughly equivalent to the calorie content of a slice of pepperoni pizza.
It also has a total of 54.58 grams of carbohydrates, 13.51 grams of fat, and 11.84 grams of protein.
Nyonya chang
Nyonya chang is a variety of bak chang that incorporates coriander seeds for filling. It also tastes sweeter than the typical Bak Chang, and is famously paired with other sweet delicacies.
According to HPB, a serving of a Nyonya rice dumpling weighs around 164.7 grams and contains approximately 5.39 grams of sugar and 494.1 milligrams of sodium.
It provides 52.21 grams of carbohydrates, 7.91 grams of fat, and 8.4 grams of protein, making it a better option for individuals with dietary restrictions or chronic diseases.
Kee chang
Kee chang, also known as alkaline dumplings, is a triangular rice dumpling filled with Chinese red bean paste. It is commonly served with palm sugar syrup or dipped in sugar.
Kee chang has the highest sugar content among the rice dumplings, with a serving of 96 grams containing around 7.35 grams of sugar and 165.12 milligrams of sodium., according to the HPB.
Kee chang provides 37.39 grams of carbohydrates, 0.38 grams of fat, and 2.69 grams of protein, the equivalent of consuming two slices of bread depending on the amount of sugar or sweet syrup dipped along with it.
In order to burn the calories from a serving of bak chang, you would need to engage in physical activities such as 42 minutes of cycling, 28 minutes of continuous running, or 1.6 hours of constant household chores, according to Fitness Pal.
If you're looking for healthier options, you can make your own rice dumplings at home by using lean meat instead of fatty meat and reducing the amount of Chinese sausage, salted eggs, and dark soy sauce.
Doing so would help reduce fat and sodium content while increasing the fibre content of the dumplings, according to Mount Alvernia Hospital.
As you enjoy the festivities, it's important to be mindful of your health. You can refer to the provided information to make informed choices about consuming rice dumplings during the Dragon Boat Festival.
Marvin Joseph Ang is a news and lifestyle writer who focuses on politics, the economy, and pop culture. Follow him on Twitter at @marvs30ang for latest news and updates.
