Table of Contents
Is Siomai Good for Diabetics?
Welcome to Asia, where dumplings are as diverse as the people who enjoy them. For diabetics like me, navigating food choices can feel like walking a tightrope—balancing flavor and tradition with health and well-being. Over the years, I’ve developed a love for Filipino dishes such as lumpia, pancit, and, of course, siomai. On my last trip to the Philippines, I indulged in these dishes, savoring the traditional flavors prepared by locals. Since then, my taste buds have been dancing with joy!
However, the challenge for diabetics often comes when we encounter menus that deviate from what our dietitians may recommend. That’s why I’ve put together this article to explore everything you need to know about siomai and whether it’s a good option for those managing diabetes.
Get your favorite Diabetics Cookbook here.
What is Siomai?
Siomai is a type of dumpling, similar to wontons, typically filled with a mix of meat and vegetables and wrapped in dough. Originating in China as a traditional dim sum dish, siomai can be traced back to the Yuan Dynasty (1271–1368). Over time, it has spread throughout Asia and beyond, with each region adding its own unique twist.
The Cantonese version, siumaai, is the most popular variant outside of China. Its filling usually includes:
- Ground pork
- Shrimp (chopped or whole)
- Chinese black mushrooms
- Green onions
- Ginger
- Seasonings like Chinese rice wine, soy sauce, sesame oil, and chicken stock
Optional additions include water chestnuts, bamboo shoots, or black pepper. The outer wrapper is made from a thin sheet of lye water dough and often adorned with a decorative touch—such as a green pea or a dot of carrot or crab roe.
Regardless of the variety, siomai is typically steamed or deep-fried and features staple ingredients like pork, shrimp, soy sauce, ginger, and vegetables such as carrots and green peas.
Is Siomai Healthy?
The healthiness of siomai largely depends on its ingredients and preparation method.
Key Nutritional Insights
Siomai is typically rich in:
- Protein: From pork, shrimp, or fish, providing essential macronutrients.
- Vitamins and Minerals: From vegetables like carrots and mushrooms, which offer dietary fiber and important nutrients.
- Healthy Fats: From sesame oil and shrimp, which contribute unsaturated fats.
Potential Downsides
- Sodium Content: Many siomai recipes include soy sauce and other salty seasonings, leading to high sodium levels that may strain the heart and kidneys.
- Preparation Method: Steamed siomai is a healthier option compared to deep-fried versions, which add unnecessary calories and saturated fats.
- Wrapper Ingredients: Traditional wrappers made from refined wheat flour are high in simple carbs, which can lead to blood sugar spikes.
Is Siomai Good for Diabetics?
For diabetics, siomai can be a viable option when consumed in moderation. On average, one siomai dumpling contains:
- Carbohydrates: 3g
- Fat: 7g
- Protein: 4g
This balanced macronutrient profile can help prevent rapid blood sugar spikes when consumed in reasonable portions. Typically, diabetics can safely enjoy 1 to 3 siomai dumplings without experiencing postprandial hyperglycemia (sustained high blood sugar after eating).
Glycemic Index (GI) of Siomai
Dumplings, including siomai, tend to have a high glycemic index due to their refined wheat wrappers. However, this can be mitigated by using alternative ingredients like almond flour or low-carb wrappers.
Best Siomai for Diabetics
- Vegetable Siomai: Made with a mix of carrots, onions, squash, garlic, and cilantro. Contains complex carbohydrates and dietary fiber, which slow down glucose absorption.
- Protein-Vegetable Hybrid: Combine pork, fish, or chicken with high-fiber vegetables for a well-rounded nutritional profile.
- Almond Flour Wrappers: Substituting almond flour for traditional wonton wrappers lowers the glycemic index, making siomai even more diabetes-friendly.
Tips for Making Siomai Diabetes-Friendly
- Choose Steaming Over Frying: Steamed siomai retains its nutrients without adding unnecessary fats.
- Limit Soy Sauce: Use low-sodium soy sauce or alternatives like coconut aminos to reduce sodium content.
- Portion Control: Stick to 2–3 dumplings per meal to avoid blood sugar spikes. Pair them with a salad or a non-starchy vegetable side for balance.
- Experiment with Fillings: Add high-fiber vegetables like zucchini or mushrooms to your siomai for added nutrients.
- Avoid Sugary Dips: Traditional dips like sweet chili sauce can add hidden sugars. Instead, try a simple mix of vinegar, garlic, and a dash of low-sodium soy sauce.
Conclusion
Siomai can be a delicious and satisfying option for diabetics when eaten in moderation and prepared with care. Opt for steamed versions, incorporate vegetables into the filling, and experiment with low-carb wrappers to create a healthier version of this traditional dumpling.
While traditional siomai can fit into a diabetic diet in small portions, the best choice is a protein-vegetable hybrid with almond flour wrappers or an entirely vegetable-based version. These options provide a balance of nutrients and slow-digesting carbohydrates, ensuring steady glucose levels.
With a little creativity, siomai can remain a flavorful treat in your meal plan while keeping your blood sugar in check. So, the next time you’re craving dumplings, go ahead and enjoy them—just make smart choices and savor every bite!
