Are you a fan of steamed buns (also known as bao)? These delicious, soft, and fluffy bread are commonly found in Asian cuisine. They are usually small in size, about four inches long, and have a characteristic “wow” factor that comes from their spherical shape and unique fillings. These tasty treats have become more popular recently with the rise of Instagram influencers posting pictures of their favorite dishes. The market for steamed buns has rapidly expanded in recent years. But just how healthy are Bao Buns? Are they actually good for you or should you steer clear? Let’s take a look.
Are Bao Buns Healthy?
Yes, Bao Buns can be healthy. They are typically made with white flour, which is not a good source of fiber, but most buns are small and eaten in moderation, so they can be part of a healthy diet. Bao buns also often contain vegetables and protein, such as pork or shrimp, making them a complete meal.
How Are Bao Buns Made?
1. Dough
Bao Buns start with a dough made from wheat flour, water, and yeast. The dough is then mixed with a sweet and savory sauce that is usually made from soy sauce, sugar, and scallions.
2. Filling
The filling consists of ground pork and cabbage or other vegetables. This is then topped with sesame seeds or poppy seeds (similar to buns found in the West). A variety of other fillings are also available such as shrimp, roast pork, chicken meatballs, pickled vegetables, and more. The filling is then sealed in the dough before being steamed for about 20 minutes. The end result is a tasty treat that can be enjoyed as an appetizer or as part of a meal.
3. Cooking Bao Buns
Steamed buns are best served immediately after being made so they don’t dry out too much during cooking time. Many vendors also provide plates to serve the buns on so they don’t get soggy.
What Are The Benefits Of Eating Bao Buns?
- They are delicious! Bao Buns are delicious and make for a tasty snack or appetizer. They are also considered healthy since they provide a source of protein and carbohydrates, which is an important combination when trying to maintain a healthy weight. Some people even claim that eating bao buns will help them to lose weight since the filling is low in calories but high in nutrients.
- They are inexpensive! While the price of bao buns can vary, they typically cost less than $5 for a large serving. This is definitely a good deal if you are hungry and looking for something to snack on. It’s also a great value if you are trying to save money on groceries since it is better for your wallet than eating at a restaurant.
- They are filling! Bao buns can fill you up with just one serving since they contain soft, fluffy bread and delicious fillings like pork or chicken. You can pair them with any sauce of your choice and enjoy them as an appetizer or main dish when you’re craving Chinese food.
- They are versatile! Bao buns make for great snacks or appetizers that are easy to prepare ahead of time so that you don’t have to worry about making them while in the middle of cooking dinner. You can also use them to make a quick and easy lunch or light dinner.
- They are easy to transport! Bao buns are portable and can be eaten on the go. You can enjoy them when you’re on a trip or traveling to a new location. They are also great snacks that won’t take up too much space in your bag when you’re headed out for the day.
Nutrition Facts For Bao Buns
1. Amount of Fat and Calories
The calorie count for a Bao Bun is about 40-45 calories. This is about the same as a Krispy Kreme doughnut or two mini cheesecakes. These numbers are less than what you would find in a regular hamburger and more than in a bagel. However, the fat content in these treats can be high. In fact, the nutrition facts label often lists bao as having a “high” fat content (about 30-35g). The good news is that they also have low amounts of saturated fat and cholesterol, making them an overall low-fat choice when it comes to snacks.
2. Protein Content
The protein content of Bao Buns is about 10 grams per bun or about 5 grams per half-bun. This can be compared to two slices of wheat bread, one slice of cheese pizza, or one egg roll (or two if you’re hungry). While this may not seem like a lot, remember that these buns are stuffed with fillings. So be sure to eat a few to get the full benefits of protein.
3. Vitamins and Minerals
As far as vitamins and minerals go, Bao Buns are not the best source of any of these nutrients, but they are not too bad either. The buns do have some iron (about 3-4mg per bun) and a small amount of vitamin C (about 0.08 mg per bun). This is a bit high compared to other sliced bread, but it is still lower than in most other foods. You can also get calcium in your diet by eating dairy products like milk, cheese, or yogurt (which are all high in calcium). If you want more vitamins and minerals, then think about incorporating more fruits and vegetables into your diet as well as some fish or meat for protein (which will provide you with all the necessary nutrients).
4. Carbohydrate Content
Bao Buns are a relatively low-carb snack. They have about 40 grams of carbs in each bun, which is about the same as two slices of bread. Thus, it is not a good idea to eat bao for breakfast or as a meal replacement. If you want to enjoy them for a snack, then go for it! But if you’re looking for something that will keep you full longer, then consider eating something else.
5. Sugar Content
Bao Buns are not very high in sugar content and can be considered low-sugar snacks. The sugar content is only about 10 grams per bun, so one bao does not add much to your overall sugar intake (which should be under 25 grams per day). This means that most people can eat their fill of bao without worrying too much about gaining weight or developing diabetes from too many treats!
What Are The Side Effects Of Eating Bao Buns?
- They can cause indigestion! The soft and chewy texture of bao buns will most likely trigger your gag reflex if you eat one too many at once, which is why it is recommended that you only eat one or two at a time. While this may seem like a minor issue, indigestion can cause serious health complications such as heartburn, acid reflux, and even ulcers in some people. If you experience these symptoms after eating bao buns, it is recommended that you visit your doctor to get checked out.
- They are high in calories. Bao buns are made with dough and fillings, which both contain a lot of calories. If you eat more than two bao buns at one time, this could add up to over 400 calories, which is about the same amount of energy as an hour at the gym! This can lead to weight gain if you don’t pay attention, which is why it’s important to keep track of how many calories you eat each day so that you can make sure that your diet doesn’t become unbalanced.
- They can cause tooth decay! The high level of starch in bao buns can cause plaque to form on your teeth after eating them too often or for too long a period of time. This buildup on the surface of your teeth will eventually lead to tooth decay and cavities if left untreated, which is why it is recommended that you brush your teeth after eating bao buns.
- They can cause serious health problems. Bao buns can contain a lot of sodium and fat, which can lead to high blood pressure and heart disease if eaten on a regular basis. High blood pressure is a common risk factor for cardiovascular diseases like stroke and heart attack, which are leading causes of death in the United States. If you have high blood pressure, it is recommended that you eat less salt and fat to prevent these complications from occurring.
- They are high in calories! Bao buns are also very high in calories compared to other foods like bread and burgers, so they should be eaten sparingly or avoided altogether if you want to lose weight or maintain a healthy weight range.
- They may contain gluten! Bao buns are made with wheat flour, which contains gluten if not properly handled during preparation or storage before being placed on the shelf for customers to buy. If you have celiac disease or gluten intolerance, it is recommended that you avoid bao buns completely because they may cause serious health complications if eaten on a regular basis.
- They are high in carbs! Bao buns are very high in carbohydrates, which can cause blood sugar levels to rise quickly after eating them, which can lead to hypoglycemia if eaten on a regular basis. This can result in headaches and other symptoms like fatigue and dizziness if not treated properly with a healthy diet and exercise routine.
Conclusion
Bao buns are delicious steamed buns that are commonly filled with savory or sweet ingredients. They can be found in many Chinese restaurants and can also be made at home. These treats are not exactly healthy due to their high levels of refined carbohydrates and saturated fats. But they can be enjoyed on occasion when paired with a balanced diet and exercise routine.
