As
the Mid-Autumn Festival approaches, a wide variety of mooncakes are being
placed on the shelves one after another. To meet the needs of people who are
watching their sugar intake and reducing body fat, many low-sugar and
sugar-free mooncakes are selling well on the market, and they are favored by
many consumers with the label of "healthier".
Many people lower their guard when they see the words "low sugar" and think they can safely eat more low-sugar mooncakes. However, after actual consumption, they discover that their weight has quietly increased and their blood sugar levels have shown significant fluctuations.
Li Chao, Director of the Weight Management Center at Hainan Chengmei Hospital, reminds us that low sugar does not equate to low calories, and sugar-free does not mean no burden.
Low sugar does not equal low calorie
Many people believe that the calories in mooncakes mainly come from added sugar, and that removing sugar would significantly reduce the calorie content. Director Li Chao explained that the total calorie content of food comes from three major nutrients: carbohydrates, fats, and proteins, and added sugar is only one part of it.
Most low-sugar and sugar-free mooncakes on the market merely avoid adding extra sugar, but they do not reduce the carbohydrates and fats in the crust and filling. To compensate for the dry texture resulting from reduced sugar content, some products even increase the amount of oil used, while relying on artificial sweeteners such as xylitol and maltitol to enhance sweetness.
From the nutritional data, a 50-gram low-sugar mooncake contains approximately 220 kcal, which is similar to that of a regular mooncake. The calorie content of a 100-gram low-sugar mooncake generally exceeds 400 kcal. Eating a whole one is equivalent to consuming about two bowls of rice in terms of calories.
Director Li Chao stated that the wheat flour used in mooncake crusts, as well as the starch used in lotus seed paste and red bean paste fillings, all belong to refined carbohydrates. Once ingested, they will still be converted into glucose, affecting blood sugar levels. The large amount of fat in mooncakes is the hidden source of calories, and it is also the key reason why low-sugar mooncakes still have high calorie content.
Sugar-free mooncakes may pose hidden health risks
Besides the high calorie trap, low-sugar mooncakes also have many issues that are easily overlooked. Director Li Chao specifically reminds that these groups of people must pay more attention.
For people with diabetes, do not eat freely
"No added sugar" does not mean "no carbohydrates". Refined carbohydrates in the crust and fillings will still raise blood sugar levels. Don't let the "no added sugar" label fool you into indulging without moderation.
People with weak gastrointestinal function should not consume in excess
Low-sugar mooncakes heavily rely on sugar alcohols as substitutes for sugar. However, the human body has a limited absorption efficiency, so consuming too many at once can easily lead to gastrointestinal discomforts such as abdominal distension, gas, and diarrhea.
People aiming to lose weight should also limit their portion sizes
Compared to regular mooncakes, low-sugar mooncakes only remove added sugar, and the reduction in fat and total calories is very limited. Eating too many of them can still lead to excess calories and weight gain.
Eat mooncakes healthily, remember these key points
There's no need to completely give up mooncakes during the Mid-Autumn Festival. By mastering the proper way to consume them, you can enjoy the festive atmosphere without burdening your body. Director Li Chao offers four practical suggestions.
✅ Strictly control the portion, and try a small amount
Whether it's regular or low-sugar mooncakes, it's not recommended to eat the entire piece. Eating 1/4 to 1/2 of a piece at a time is sufficient to reduce calorie intake.
✅ Choose the right time to eat
Try to consume mooncakes during the day, in small amounts after meals. The body's metabolic capacity is stronger during the day, which is conducive to burning excess calories. Avoid eating mooncakes two hours before bedtime to prevent increasing the digestive burden and accumulating fat.
✅ Ensure a balanced diet
When eating mooncakes, pair them with unsweetened oolong tea or green tea, or serve small portions of cucumber and tomato to help relieve the greasy feeling and slow down the rise of blood sugar. On the day of eating mooncakes, reduce the intake of staple foods such as rice and mantou to balance the carbohydrate intake throughout the day.
✅ Choose preferred fillings and avoid high-fat options
When choosing mooncakes under the same conditions, give preference to those with lighter fillings. Egg yolk, puff pastry, and five-nut mooncakes are higher in fat and oil, so try to consume them sparingly.
When eating mooncakes during the Mid-Autumn Festival, don't be misled by the health labels on the packaging. Control your consumption, choose the right time to eat, and make proper dietary combinations. Enjoy your mooncakes with peace of mind and celebrate the Mid-Autumn Festival in a healthy way.
Expert Introduction
Li Chao, Master of Nutrition
Director of Weight Management Center
Medical expertise
Specializes in nutritional intervention for overweight or obesity, impaired glucose tolerance (pre-diabetes), diabetes, hypertension, hyperuricemia, hyperlipidemia, weight loss and malnutrition, sarcopenia, peri-operative period of tumors, peri-chemotherapy period of tumors, peri-radiotherapy period of tumors, tumor recovery period, constipation, diarrhea, liver disease, and kidney disease.