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How Diabetics Can Enjoy Mooncakes Safely

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23 September 2025

•

3 minute read

How Diabetics Can Enjoy Mooncakes Safely

By Maslissa Binti Sazele

Mooncakes are a beloved symbol of togetherness during the Mid-Autumn Festival. Their rich fillings and golden crusts make them a festive treat many look forward to. However, if you are living with diabetes, you may wonder whether it is safe to indulge in such a sweet and calorie-dense pastry.

The good news is you do not have to completely avoid mooncakes. With the right strategies, you can still take part in the tradition while keeping your blood sugar levels under control. Here’s a practical guide to help you enjoy mooncakes safely and mindfully.

Understand What is Inside a Mooncake

Traditional mooncakes are high in sugar, fat and calories which can make it challenging for people with diabetes. A single regular-sized mooncake can contain:

  • 400–9,000 kcal
  • 15 – 40g of fat
  • 40–70 g of carbohydrates
  • Low amounts of fibre

Some varieties such as salted egg yolk or pork-filled mooncakes are especially high in fat and cholesterol. Not to mention there are also many other modern flavours such as chocolate, durian, oreo or even milk tea inspired fillings that may be equally high in both sugar and calories.

Therefore, knowing these facts is the first step toward making better choices and enjoy them in moderation.

Practice Portion Control

Instead of eating a whole mooncake, cut it into smaller wedges and share it with family or friends. Even a small slice allows you to enjoy the taste without consuming excessive sugar.

Try to stick 1/8 or ¼ of a mooncake at a time. Plus, try to eat slowly to enjoy the taste with less quantity.

Traditional mooncake marked with 8 slices for easy portion control and to help manage blood sugar in diabetes

As they always say, “Sharing is caring” and in this case you will be sharing both joy and lower calories.

Choose Healthier Fillings

Not all mooncakes are created equal. Some filling choices are healthier than others. You can make your choices with the information below:

Better Options

  • Red bean, lotus seed or green tea paste with reduced sugar.
  • Mixed nuts paste. This is because nuts and seeds add healthy fats, protein and fibre which can help stabilize glucose.
Not Recommended Options

  • Double yolk, durian or sweet pastes like custard and chocolate are high in sugar and saturated fat.

Another shopping tips is that you can try look for “low-sugar” or “reduced-fat” labels when buying. Plus, some bakeries also offer wholemeal or oat-based crusts that provide extra fibre.

However, if you enjoy baking and prepare your own mooncakes, you can also try homemade recipe with reduced sugar, less oil and high fibre ingredients such as oat, seeds and nuts.

Pair Mooncakes with Balanced Meals

Eating mooncakes on an empty stomach may cause a rapid rise in blood glucose for those who are struggling with diabetes due to a high glycaemic index.

Hence, to lower the glycaemic index of your meal, pair with vegetables and lean protein which will help slow down sugar absorption.

For example: A salad bowl of lettuce with boiled egg and a bit of dressing, then you can a wedge of mooncake to finish in one meal.

Time It Right

Another important note for those with diabetes is actually the meal timing. Therefore, when you eat your mooncakes can make a big difference.

Consuming them right after a balanced meal is better than snacking on them late at night or for supper. Due to lack of physical activity at night, it will cause rise in blood glucose level as you are not utilizing your sugar intake as energy. Furthermore, late-night eating not only will cause rise in blood sugar level but may also contribute to weight gain and poor cholesterol control.

Conclusion

For people with diabetes, enjoying mooncakes safely is all about balance and mindfulness. Just bear in mind its portion control, choosing healthier fillings and pairing it with protein and fiber-rich foods. By doing that, you can now savor this festive delicacy without any guilt, and successfully manage your blood sugar level.

Festivals are about connection and joy. With a few smart adjustments, mooncakes can still be part of your celebrations while keeping your health in check.

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23 September 2025

•

3 minute read

How Diabetics Can Enjoy Mooncakes Safely

By Maslissa Binti Sazele

Maslissa Binti Sazele

Dietary Consultation

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23 September 2025 •

3 min

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