Hot Pot Health: Is This Steaming Dish A Diet Disaster?

Hot pot is a popular dish in many Asian cultures, but is it fattening? The answer is: it depends. While hot pot can be a delicious and social dining experience, it can also be high in calories, fat, and sodium. A typical hot pot broth can contain up to 7,000mg of sodium, exceeding the recommended daily intake of 2,000mg by a significant amount. In addition, popular soup bases such as satay, curry, pork bone, and Sichuan chilli are favourites among hot pot lovers, but they tend to be oily and high in calories, fat, and sodium.

However, there are ways to make hot pot healthier. By choosing a light soup base, opting for lean meats and seafood, and adding more high-fibre vegetables, hot pot can be a more nutritious meal. It is also important to go easy on the carbohydrates and processed foods, which can add extra calories. When dining out for hot pot, it can be challenging to control the ingredients and broth used, so it may be better to make it at home.

Hot pot is fattening due to the high sodium content in the broth

Hot pot is a delicious and social meal, but it can be very fattening due to the high sodium content in the broth. The sodium content in a typical hot pot meal far exceeds the recommended daily salt intake. This is due to the types of ingredients used in the broth, as well as the ingredients that are added to the pot during the meal.

The broth is typically made from a soup base and water (or stock). The most popular type of broth, known as Hong You Guo Di, comes from Sichuan and Chongqing and has a high content of fat, usually from beef tallow or cooking oil. This type of broth also has a strong aroma and a distinctive mouth-numbing and spicy taste. Other ingredients commonly added to the broth include dried chilli peppers, Sichuan pepper, star anise, cassia cinnamon, bay leaves, Chinese black cardamom, scallions, onion, coriander, garlic, ginger, chilli bean paste, fermented black beans, Shaoxing rice wine, and sugar.

In addition to the broth, many popular hot pot ingredients are also high in sodium. These include fish balls, cuttlefish balls, crab sticks, and meatballs, which are all processed foods with high sodium content. Just five servings each of fish balls and cuttlefish balls will use up more than half of the daily allowance for sodium (2,000mg) and cholesterol (300mg).

To make hot pot less fattening, it is important to choose low-sodium ingredients and be mindful of the amount of sodium in the broth. Here are some tips to make hot pot healthier:

• Make your own broth at home so you can control the amount of sodium and other ingredients.
• Choose a light soup base for your hot pot, such as mushroom and cabbage tofu soup, and use low-sodium chicken or vegetable bouillon for soup stock.
• Avoid drinking the broth, as this is where a lot of the sodium is concentrated.
• Choose fresh, whole foods over processed foods, which are often high in sodium and other preservatives.
• Fill your hot pot with high-fibre vegetables like carrots, cabbage, spinach, mushrooms, peppers, cauliflower, and green peas.
• Go easy on the carbohydrates—avoid adding rice or noodles to your hot pot to prevent piling up calories from refined carbohydrates.

The packaged broth used in restaurants can exceed 1,500 calories per packet

The packaged broth used in hot pot can be extremely unhealthy. The broth is often packaged with a ton of fat per serving and is filled with ingredients that boost flavour but add a lot of negative consequences to your health. The packaged broth contains an extreme excess of fats per serving, with some sources claiming that it can exceed 1,500 calories per packet.

The mala (spicy) packet, for example, contains 199% of the recommended amount of fat that you should eat in a day. When you consider that hot pot is often a social meal shared with friends and family, you might only consume a percentage of that fat content. However, when you add in the fats from the meat, you will quickly reach that 199% recommended fat content.

The packaged broth contains significantly more calories from fat than a homemade broth. For every 155 grams of fat, there are 24 grams of carbs and 10 grams of protein. This means that 1,395 calories come from fat, 96 from carbs, and 40 from protein. In contrast, a homemade broth made with fresh herbs and spices can have 8 grams of fat, 28 grams of carbs, and 17 grams of protein per cup.

The high-fat content of the packaged broth means that it is very easy to consume a lot of fat and calories without even realising it. This can be especially problematic when combined with fatty meats, such as brisket or rib-eye.

To make healthier choices when eating hot pot, it is recommended to stick to homemade broths and leaner cuts of meat, such as sirloin or skirt. It is also important to be mindful of the amount of meat consumed and to balance it out with vegetables and leaner protein options.

Hot pot is a very fatty dish, especially when using packaged broth

Hot pot is a delicious and fun meal, but it can be very fatty, especially when using packaged broth. The broth forms the base of a tasty hot pot, and there are many types to choose from, including Sichuan spicy broth and chicken stock-based mild broth. However, the packaged broths tend to be extremely high in fat content, with some containing up to 155 grams of fat per serving. This is largely due to the use of beef tallow or cooking oil, which serves to make the broth rich and aromatic.

The high-fat content of packaged broths can be problematic for those watching their weight or trying to maintain a healthy diet. A single packet of mala spicy broth, for example, can contain up to 199% of the recommended daily fat intake. When combined with fatty meats and other ingredients commonly used in hot pot, this can result in a meal that is extremely high in calories and fat.

In addition to the fat content, packaged broths may also contain high levels of sodium and other preservatives, which can be detrimental to health. Therefore, it is recommended to opt for homemade broths whenever possible. Homemade broths allow for greater control over the ingredients used, ensuring a healthier and more nutritious meal.

When making a homemade broth, it is important to choose leaner cuts of meat and to be mindful of the type and amount of oil used. Using a neutral-flavoured cooking oil, such as rapeseed or sunflower oil, can help reduce the fat content without sacrificing flavour. Additionally, adding vegetables and lean proteins to the hot pot can help balance out the meal and make it healthier.

In conclusion, hot pot is a very fatty dish, especially when using packaged broth. However, by making some simple adjustments, such as choosing homemade broth and selecting healthier ingredients, it is possible to enjoy this delicious meal in a more nutritious and balanced way.

The type of meat you choose can make a difference. Sirloin and skirt are leaner cuts of meat

Hot pot is a flavourful dish that involves cooking individual pieces of meat in a pot of spices and herbs. While it is a delicious meal, it can be unhealthy due to the high amount of fat in the packaged broth. A single packet of mala spicy broth, for example, contains 199% of the recommended daily fat intake.

The type of meat you choose for your hot pot can make a significant difference in terms of fat content. Sirloin and skirt are leaner cuts of meat compared to brisket or rib-eye. Sirloin, also known as strip steak, comes from the short loin and is located between the rib and sirloin. It is a tender cut with a sizable fat content. A 100-gram serving of strip steak contains around 11 grams of fat. Skirt steak, on the other hand, has a higher fat content than flank steak but is still considered lean by the USDA standards. A 100-gram serving of skirt steak will give you about 10 grams of fat.

When preparing a hot pot, opting for sirloin or skirt steak can be a healthier choice due to their lower fat content. However, it is important to note that the way you cook your meat can also impact its nutritional value. For example, flank steak is best cooked to a medium or medium-rare level, as it can become too chewy if well done. Similarly, skirt steak is best served medium-rare or quickly pan-seared to retain moisture.

In addition to choosing leaner cuts of meat, there are other ways to make your hot pot healthier. Using a homemade broth instead of a packaged one can significantly reduce the fat content. You can also add more high-fibre vegetables, choose light dipping sauces, and be mindful of your portion sizes.

Condiments and sauces can be calorie-dense and full of fat and sodium

Hot pot is a popular dish, especially during the winter months, but it can be a very fatty meal. The calorie-dense and fatty nature of hot pot is not just limited to the broth and meats, but also the condiments and sauces used as dips or added to the broth.

Condiments and sauces can be a significant source of hidden calories in hot pot. Many of the traditional hot pot sauces are calorie-dense and loaded with fat and sodium. For example, popular choices such as chilli oil, satay, peanut sauce, sesame sauce, and chilli paste can contribute a large amount of fat and sodium to the meal. These sauces are often made with oils such as corn, soybean, olive, or canola oil, all of which are high in fat content.

The negative impact of these sauces is twofold. Firstly, they directly increase the calorie and fat intake of the meal. Secondly, they encourage over-consumption by making the meal more palatable and tempting you to eat more than you otherwise would have. This is especially true when eating hot pot socially, as it is a dish often shared with friends and family, making it easy to lose track of how much you have eaten.

To make hot pot a healthier meal, it is recommended to choose your sauces wisely. Instead of calorie-dense sauces, opt for chopped herbs, chillies, and garlic. You can create a delicious sauce by combining herbs such as parsley, garlic, spring onions, vinegar, and soy sauce. If you prefer spicy food, add chopped or crushed chilli peppers to your sauce instead of chilli oil. This way, you can still enjoy the flavours of hot pot without consuming excessive amounts of fat and sodium.

By making conscious choices about the condiments and sauces you use, you can significantly reduce the calorie and fat content of your hot pot meal, making it a more nutritious and balanced dining experience.

Frequently asked questions