While not Filipino, my kids and I love every bit of Philippine cuisine, developing a deep love for banana cue, turon, palabok, and all kinds of lumpia. I have made all the variations of lumpia at home, customizing them to my taste and playing around with the fillings.
While I love to convince myself that I love fresh lumpia wrapped in lettuce leaves, I can’t stop making and indulging in lumpiang togue, despite the vegetable being fried in oil. You just can’t resist those savory, crisp veggies caressed with fish sauce.
Being diabetic, scrutinizing all the desserts, foods, and beverages we consume is very important to prevent sugar spikes and effectively manage the condition. So, is lumpiang togue good for diabetics?
This post will help you through everything you need to know about lumpiang togue for diabetics.
Disclaimer: This material is presented for the purpose of education and should not replace professional medical advice or diagnostic services.
What Is Lumpiang Togue?
If you’re into egg rolls or spring rolls, you must have heard of lumpia. Lumpiang is just like a Filipino word for egg rolls, and they come in numerous types: lumpia Shanghai, lumpia turon, lumpiang gulay, and lots more.
Lumpiang togue is a kind of Philippine spring roll that makes use of mung bean sprouts (locally referred to as togue) instead of meats as we find in regular spring rolls. This dish is popular in the Philippines and is used as an appetizer or a snack. Nothing beats eating this delicious snack with a spicy vinegar dip consisting of whole peppercorns and onions.
Carrots, green beans, shrimp, tofu, sweet potatoes (kamote), cabbage, togue (bean sprouts), and sometimes pork are the ingredients used in bringing this appetizer to life. These vegetables are cooked until they become soft, then rolled into lumpia wrappers or rice wrappers and pan-fried until they turn golden brown and crispy.
Read: Palabok: is it safe for diabetics?
Is lumpiang togue healthy?
Lumpiang togue is healthy, but if portion size is not watched it could contribute to weight gain. It is high in calories, with each roll supplying 138 calories, of which 80 are from fat. Further, it contains saturated fats and lots of sodium.
You might be wondering if the frying would make the veggies less healthy: During frying, fat-soluble vitamins like vitamin E are lost, but water-soluble vitamins like vitamins C and B are retained even better than when the veggies are boiled. Further, fiber, proteins, and minerals are preserved, according to studies.
While the mung bean is rich in folate, fiber, protein, and iron, which could be very beneficial for pregnant women, when raw, they carry bacteria like salmonella, and if not cooked properly, these bacteria would go straight to your guts, causing infections. Pan-frying is not so effective in eliminating bacteria, as the heat may not get up to 160° Fahrenheit, and you need to fry or cook at 160° Fahrenheit for at least 15 seconds to eliminate bacteria.
Is lumpiang togue good for diabetics?
As a diabetic, aiming for foods high in fiber and protein has been paramount to preventing sugar spikes. Some lumpias are not safe for diabetics because of their constituents, as they are low in fiber and protein but contain lots of carbs, like lumpia turon.
However, lumpiang togue for diabetics is safe, and you can have one or two rolls at most. Lumpiang togue is rich in proteins and fiber, which are essential to slowing down glucose metabolism—preventing how fast glucose is absorbed into your body. Still, the biggest key to enjoying this snack as a diabetic is portion control!
The glycemic index test for any food or drink must be conducted on humans and can’t be calculated randomly, and there is no such research on lumpiang togue yet.
Here is a critical examination of the ingredients used in this appetizer and how they individually impact blood sugar levels, since there is no specific research on lumpiang togue for diabetics:
Mung bean sprouts
Mung bean sprouts are a common feature in the Filipino culinary world and beyond. They are versatile and could be used for anything from soups to rice dishes, and salads. There are many ways you could sprout them (sprouting is just a mode of letting seeds germinate before eating them, this ensures improved digestibility and nutrient enrichment). Still, I prefer to place them in a shade and water them until hypocotyls grow.
Mung beans contain complex carbohydrates that don’t digest easily, making them release glucose slowly into the bloodstream. They are also rich in fiber and proteins, which further slow how quickly glucose is absorbed into the body, making them an excellent choice of food for diabetics.
According to studies, mung beans contain vitexin and isovitexin, which lower blood sugar levels while also aiding insulin to work even better. Mung bean has a glycemic index of 25, making it a low-glycemic food.
Vegetables and proteins
Carrots are non-starchy glycemic vegetables rich in fiber and barely have any effect on your blood sugar spikes. Beyond this, they contain lots of nutrients and vitamins that could benefit your entire health.
As for the cabbage, they are low-calorie, low-carb, and high-fiber veggies. Cabbage boasts folate, manganese, vitamin K, vitamin C, and vitamin B6, but its high fiber contents are what we are most happy about as far as lumpiang for diabetics is concerned.
Protein sources like pork or shrimp, which are sometimes used in lumpiang togue, contain zero carbs and have a glycemic rating of 0, which means they can’t raise your blood sugar levels.
Spring roll wrappers
Spring roll wrappers usually have 3 to 4 grams of carbs, which may be too little to cause issues. These wrappers do soak up oil during the pan-frying, but that has no impact on diabetes as well. However, you can opt for rice wrappers or no sugar wrappers.
Fish sauce or soy sauce
When we talk of fish sauce or soy sauce, our concern is not carbs, as they both have a very low glycemic index. The concern is usually the salt content, which could supply way too much sodium to our body, so use it with caution.
Other lumpia types that are safe for diabetics
Besides lumpiang togue, you could still enjoy some other type of lumpia occasionally as a part of a balanced, safe diet for diabetics. Here they are:
Fresh lumpia, or lumpia sariwa
This is the best of the lot, as it is made with fresh ingredients with no sort of frying or the use of whole wheat wrappers. The ingredients used for this appetizer depend on the maker, but common ingredients include carrots, lettuce, cabbage, garlic, onion, potatoes, string beans, and sometimes bean curd, ground pork, peas, sesame seeds, or flaked chicken.
For recipes that use ground pork, the pork would be fried, then the other ingredients would be cooked and wrapped in a lettuce leaf, and you’re good to go. I sometimes wrap the whole veggies without cooking them (after thoroughly washing them), and it also tastes great.
Lumpiang gulay
This is another vegetable-inspired Filipino egg roll. Onions, garlic, cilantro, scallions, cabbage, green beans, carrots, mung bean sprouts, and sometimes jicama or potatoes are used to make this lumpia.
Soy sauce and fish sauce are also used to add complexity to the taste, and they are both safe for diabetics. This dish also contains pork and shrimp, which will help slow down how fast glucose will be absorbed into your body.
There are lots of other lumpias you could enjoy as a diabetic. Always check the carb content, amount of veggies used, and the presence of proteins, and prioritize the absence of any form of added sugar while also being mindful of the dipping sauce.
Can diabetics eat lumpiang togue? Final Thoughts
Lumpiang togue for diabetics can be a great snack if the portion size is well managed. This Filipino spring roll contains lots of proteins and fiber, which are essential for effective glucose metabolism management—preventing sugar spikes from quick glucose absorption into the body. Like with everything else, always ensure to consult your healthcare provider on matters involving adding new foods to your diet.
