Ever since I discovered Siopao some 10 years ago, I can’t recall a month where I haven’t made some for my husband and kids—and I am still surprised at how they developed the cult-like love for this treat—requesting it now and then. However, being diabetic means we wouldn’t eat everything that comes into sight, but should we have siopao? Here is everything you need to know:
What is Siopao
Siopao is to Filipinos what Jinpang is to Koreans. Siopao is a kind of steamed bun that has become well-known in the Philippines. The Siopao is another version of the “Baozi,” which is a huge part of the Fujanese cuisine and was introduced to the Philippines by the Hokkien people who came into the country as immigrants during the Spanish colonial era.
Since then, Filipinos have taken up the task of preparing different variants that are still very delicious and healthy for everyone. Some of the most common ingredients in a siopao include flour, sugar, water, yeast, oil, and some salt. All these are mixed to make a simple dough that would be used to carry the filling.
The siopao base is where all the fun is, as it comes in different variants. This hot bun can pose as something else in another location because there are so many types that one could enjoy. Depending on your dietary or nutritional needs, here are some of the common Siopao filings and how they’re made.
- Bola-Bola; also called meatball siopao. Ground pork, beef, shrimp, and vegetables form its base. Sometimes hard-boiled duck heads are added to give it the perfect filling.
- Asado: This is a sweet and savory pork filling; the pork is usually marinated and cooked in a soy sauce.
Is siopao healthy?
The fact that siopao is a steamed bun makes it a healthier option than other pastries. Most people don’t think buns will be healthy when fried. Even though there are fried variants of siopao (like a baked variant, which is the toasted siopao, and the bola-bola), if you go for fried ones, it’s your choice and isn’t going to do any damage per se. Some of the nutritional value of Siopao (steamed buns) to the body includes:
Healthy filling options
Another reason siopao can be healthy is the various fillings that can be used for it. You can decide to stick with the normal pork filling, or you can always switch things up by using some flavored stir-fried shredded chicken and vegetables of your choice. The nutrition composition with this kind of recipe will be way different from that of ground pork alone; the chicken alone will provide some of your daily value of protein.
However, if you’re very skeptical about its benefits to your body, siopao is best enjoyed when it’s just a small part of your balanced diet. If you love to eat steamed buns more frequently, then do not make it a main diet, because to keep a good diet, either as a diabetic or not, your meals need to be a balanced mix of the other classes of foods.
Good source of protein and dietary fiber
When made with other kinds of flour, like whole grain flour or fillings that make the carb a joke, you can get a lot of protein and fiber from a good piece of siopao. These can help maintain gut health, aid digestion, provide the body with essential minerals and vitamins, and aid growth and muscle repair.
Moderate-calorie food
If you’re looking to lose or maintain weight, keeping calorie consumption low should be a part of your plan, and when it comes to a hot bun or steamed bun, a piece may contain between 200 and 250 calories. So if incorporated in soups and salads, you can boast of a healthy, balanced dinner.
Is siopao good for diabetics?
Siopao might be beneficial in certain ways, but one thing they cannot even get rid of is their carbohydrate content. Just one piece of Siopao hot bun (300 calories) carries a total carbohydrate of 14% of the recommended daily value, and as a type-2 diabetic, you should even be having less than that.
What this means is that based on how it was made, Siopao can be said to be unhealthy for diabetics. However, overlooking this amount of carb could be possible when you make a conscious effort to prepare both the base and the dough of your siopao.
A diabetic diet should consist of many healthy things, but the amount of carbs, sodium, and unhealthy fats on your plate must be kept low. Diabetics now know that all carbs raise blood sugar, but the most important carb is fiber because it reduces the absorption of sugar in the body and keeps blood sugar level in a normal range.
Carbs like added sugars and some starches have the potential to raise blood sugar levels quickly, unless they’re less processed, like whole grains, oatmeal, whole wheat, etc. So here are some ways diabetics can enjoy Siopao:
Opt for less processed Flour
Flours that aren’t tagged all-purpose flour may seem more expensive than others, but it doesn’t make them impossible to use for all purposes. If you are serious about your health, some sacrifices must be made. This means you may have to add a few more cents to your monthly budget to buy some oatmeal flour or whole-grain and whole-wheat flour as a substitute for rice flour or processed grain.
Keep the dough thin
There is no Siopao without the dough, so if you’re making yours, you can always make the flour/dough a bit slimmer than normal, this would reduce the calorie content or carb content of your steamed buns. Just make it thin enough that it doesn’t break in the pot.
Portion your meals
Portioning is key, especially when you want to maintain a healthy weight and stick to a healthy diet. A soup bowl should contain at most 2 pieces and then vegetables and proteins to go with it. This keeps you hydrated, fuller, and less prone to snacking on unhealthy foods before your next meal.
Be mindful of sodium content
Salt has nothing to do with sugar levels; however, diabetics are still advised to be very careful about the amount of salt that goes into their meals. This is because limiting sodium may help prevent heart disease and high blood pressure, which are major concerns for people with diabetes.
Therefore, siopao for diabetics may be harmful here as it may contain a high amount of sodium, but when making it yourself, do your best to watch the salt and keep it minimal.
Increase vegetable content
There are various kinds of fillings for siopao, and diabetics do not have to try all the types before knowing the perfect one for them. You can always opt for a vegetable and shredded chicken filling with some hard-boiled eggs. This increases vitamin, mineral, and protein content, which will aid digestion and reduce the absorption of the carb content of your Siopao while keeping your blood sugar levels at bay.
So make your fillings or sauce with spinach, broccoli, celery, carrots, peas, beans, etc. for added nutrition.
Choose lean proteins
Yes, pork may taste better and the family loves it, but shrimp tastes good too, and so do chicken breast and thighs. As diabetics, we have to eat for the greater good, so instead of pork in your siopao, lean proteins will benefit you in the long run. And if you’re a type-2 who is trying to improve to type-1, trust your proteins, and make them your friend, as they will keep you full, and happy, help you maintain weight and gut health.
Summing up – Other pastry ideas good for diabetics
Having diabetics doesn’t stop you from having pastries, though the types you may need will be different from what the others eat, they’re still pastries either way. If you find siopao unfavorable, you can choose to have some apple oatmeal cookies as a snack, some Greek yogurt, or some peanut butter buns, Pumpkin cakes are also a good place to start. Whatever you choose to have, do so in moderation.
