Emilie Meyer
Hot pot can be a delicious meal, but it is not always a healthy one. The social nature of the meal, where a pot of soup sits in the centre of the table and people add their chosen ingredients, means that it is easy to overeat. The soup base and ingredients are often high in calories, fat, and sodium. Instant soup bases, for example, are high in sodium, which can lead to elevated blood pressure and increase the risk of heart attacks and strokes. The amount of oil in the soup can also clog arteries.
The type of meat and how it is cooked also contribute to the healthiness of the meal. Meat such as pork collar shabu shabu is high in fat and sodium, no matter the cooking method. Processed meats, such as fish balls, crab sticks, and meatballs, are also high in sodium, saturated fats, and chemical preservatives.
| Characteristics | Values |
|---|---|
| High sodium content | "The sodium content in a typical hot pot meal far exceeds the recommended daily salt intake." |
| High-calorie content | "It can easily become a meal heavy on calories." |
| High-fat content | "It can easily become a meal heavy on... fat." |
| High cholesterol | "Just five servings each of fish balls and cuttlefish balls will use up more than half the daily allowances for... cholesterol (300mg)." |
| High saturated fat content | "All of those [broths] are high in saturated fats." |
| High chemical preservatives | "Processed foods are typically higher in... chemical preservatives." |
What You'll Learn
High sodium content
Hot pot is a popular dish, especially in Asian countries, but its high sodium content can be a cause for concern. Sodium is a mineral that is essential for maintaining the body's fluid balance and nerve function. However, excessive sodium intake can lead to negative health effects.
The sodium content in hot pot primarily comes from the soup base and certain ingredients used in the dish. The soup base, or broth, is typically made with a variety of spices and seasonings, including salt, which contributes to the high sodium levels. Additionally, processed meats such as luncheon meat, which is commonly added to hot pot, tend to be high in sodium.
According to the World Health Organization, the recommended daily intake of sodium is 2,000 mg. However, it is easy to exceed this limit when consuming hot pot. For example, a single slice of luncheon meat can contain over 200 mg of sodium, and instant soup bases can have even higher levels of sodium. In some cases, a single serving of the soup base can provide more than three times the daily recommended allowance of sodium.
High sodium intake is associated with elevated blood pressure and an increased risk of heart attacks and strokes. Therefore, it is important to monitor the amount of sodium consumed when enjoying hot pot. To make hot pot a healthier meal, it is recommended to limit the amount of soup consumed, choose fresh instead of processed meats, and opt for lower-sodium ingredients and soup bases.
In conclusion, while hot pot can be a delicious and enjoyable meal, it is important to be mindful of its high sodium content. By making conscious choices and modifications, individuals can reduce their sodium intake and enjoy hot pot as part of a balanced and healthy diet.
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Instant soup base
A single serving of 110g of instant soup base contains 348 calories, 1.8g of fat, 1.2g of saturated fat, and a staggering 7779mg of sodium. To put that into perspective, the World Health Organization recommends a daily sodium intake of 2,000mg. Excessive sodium consumption can lead to elevated blood pressure and increase the risk of heart attacks and strokes.
In addition to the high sodium content, the resulting concoction of meat, vegetables, and soup can also be harmful. According to Anna Lim, the lead clinical dietitian at Pulse TCM, "Hotpot soup can contain large amounts of oil, usually seen floating on top. This is normally vegetable or animal fat, which is saturated and can clog arteries." Therefore, it is important to exercise portion control and moderation when consuming hot pot made with instant soup bases.
When using instant soup bases, it is advisable to choose lean cut meats such as chicken, fish, or pork, and fill up on vegetables. Additionally, limiting the amount of soup consumed and opting for non-fried sides can help make the meal healthier.
While instant soup bases can save time and effort, it is important to be mindful of their potential health risks. Preparing a hot pot from scratch or using healthier alternatives, such as homemade soup bases, can be a better option for a more nutritious meal.
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High saturated fat content
Hot pot meals are made with a soup base and meat ingredients like marinated pork, chicken, or beef that contain high levels of saturated fat. Research has shown that excessive consumption of saturated fats is linked to heart disease, high cholesterol levels, stroke, and Type 2 diabetes.
Beef and pork have a higher calorie content and an excess amount of cholesterol, so it’s important to watch your consumption. Meat ingredients such as pork collar shabu shabu, for example, tend to be higher in fat and have high levels of sodium. Luncheon meat, a type of processed meat that is typically boiled in the broth, is also laden with sodium.
Hot pot soup can contain large amounts of oil, usually floating on top. This is normally vegetable or animal fat, which is saturated and can clog arteries. Instant soup bases and their high amounts of sodium might cause you to question whether hot pot is healthy at all.
To make hot pot healthier, choose lean cut meats such as chicken, fish, and pork. Fill up on vegetables, and choose fresh instead of processed meat to reduce sodium intake.
Healthy alternatives
A healthier hot pot alternative, according to lead clinical dietitian Anna Lim, is to choose lean cut meats such as chicken, fish, and pork. Lim recommends chicken breast strips or fish as lower-fat options. She also suggests controlling your portions as a mindful approach, savouring each morsel at a leisurely pace to balance your consumption.
Tips for a healthier hot pot
- Limit the amount of soup you drink and fill up on vegetables.
- Choose fresh instead of processed meat to reduce sodium intake.
- Choose lean instead of fatty options.
- Eat vegetables first. Vegetables tend to absorb oil, so if you place more fatty foods in the pot first, the vegetables that come afterward will absorb a lot of fat.
- Save the meats and protein for last. End your hot pot by eating seafood and lean meats such as chicken and fish fillets.
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Meat and processed meat
Processed meats, such as meatballs, luncheon meat, and hot dogs, are also commonly used in hot pot. These processed meats are high in sodium, with a single slice of luncheon meat containing over 200mg. The Department of Endocrinology in Singapore General Hospital advises that processed foods are generally higher in sodium, saturated fats, and chemical preservatives, and should be consumed in moderation.
When choosing meat for hot pot, it is recommended to opt for lean meats such as chicken or fish, which are lower in fat. Additionally, fresh meat is preferable to processed meat to reduce sodium intake. By making mindful choices and controlling portions, individuals can enjoy hot pot while minimising potential negative health impacts.
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Condiments and sauces
Hot pot can be a healthy meal, but it depends on the ingredients chosen and how it is prepared. Condiments and sauces can add extra flavour to your hot pot, but they can also increase the calorie count and fat content of your meal.
When eating out at a hot pot restaurant, you will likely be faced with a vast array of sauces and condiments to choose from. These can include soy sauce, sesame oil, chilli powder, cilantro, garlic, and vinegar. It is up to you how you combine these ingredients, and there are no rules when it comes to creating your own unique sauce. However, it is easy to go overboard, and you may end up with a very salty, high-calorie sauce.
Some common combinations of dipping sauces in China include crushed chilli, dark soy sauce, vinegar, and coriander, or sesame oil, scallions, garlic, chilli oil, and vinegar. Another popular option is oyster sauce, sesame oil, soy, garlic, scallions, and sesame seeds.
If you are making your own hot pot at home, you can, of course, control the ingredients and how much of each you use. Some popular hot pot sauces include:
- Taiwanese shacha dipping sauce
- Garlic sesame sauce
- Chinese spicy garlic chilli sauce
- Japanese sesame miso
- Spicy peanut sauce
These sauces are typically made by mixing the ingredients together, with no cooking required. They can be tailored to your personal taste and dietary needs. For example, if you are allergic to nut butter, you can use sunflower seed butter in your garlic sesame sauce.
In terms of health, it is important to be mindful of the amount of sodium, fat, and calories in your hot pot condiments and sauces. For example, instant soup bases are often high in sodium, which can lead to elevated blood pressure and increase the risk of heart attacks and strokes. Oils used in hot pot, such as vegetable or animal fat, can also be harmful as they are saturated and can clog arteries.
While hot pot can be a delicious and enjoyable meal, it is important to exercise restraint and moderation when it comes to condiments and sauces.
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Frequently asked questions
Hot pot can be a healthy meal, but it depends on the soup base, ingredients, how much is eaten, and what it is accompanied with. A typical hot pot meal far exceeds the recommended daily salt intake, and popular hot pot ingredients are processed foods high in sodium. The soup base tends to be oily and high in calories, fat, and sodium.
Unhealthy ingredients to watch out for include pork collar shabu shabu, instant soup base, beancurd skin roll, luncheon meat, meatballs, and cheese tofu.
Healthier alternatives include chicken breast strips, fish, lean meats, non-fried beancurd skin, extra firm tofu, and plain tofu.
To make hot pot healthier, choose a light soup base, eat lean meats and fish instead of fatty meats and organ meats, avoid refined carbohydrates, add more high-fibre vegetables, choose light dipping sauces, and go easy on processed foods.
