Back when I was pregnant, slinking through cravings and safe food use advice felt like walking through a maze with my taste buds blindfolded. Among the many cravings, one stood out: Bak Kut Teh!
A comforting and herbaceous soup that has always been my go-to for rainy days and cozy nights. I vividly remember sitting in my favorite corner of our local Malaysian restaurant, the steam from the Bak Kut Teh bowl fogging up my glasses, and wondering, “Can I still enjoy this now that I’m expecting?
My journey with this dish, especially during pregnancy, was more than just about satisfying a craving. It, indeed, was a dive into understanding the best thing for me and my twin babies(who were just fetuses, then).
It made me rethink and research not just what I was eating but how it affected the little lives growing inside me.
Looking back, it’s a journey worth sharing for anyone who finds themselves sitting in front of a bowl of Bak Kut Teh with a baby on the way, pondering the same question. Let’s explore together the ins and outs of eating this during pregnancy:
What is Bak Kut Teh, And what’s its nutritional value?
It is a flavorful soup that hails from Southeast Asia and is particularly beloved in Malaysia and Singapore. The name of the dish translates to “meat bone tea” in the Hokkien dialect, with “bak” referring to pork.
It is traditionally prepared with pork ribs simmering in a broth of herbs and spices, including things like Dang Gui (Chinese angelica root).
I often enjoy mine with a side of rice or noodles, and I’m sure many people do enjoy it with the same accompaniments, too.
From a nutritional standpoint, a serving of Bak Kut Teh (which is about 2 cups or 493 grams) contains approximately 457 calories. It’s rich in fats, totaling about 32 grams, including 8.3 grams of saturated fat.
In spite of its somewhat high fat content, it’s also a source of protein, offering around 35 grams per serving.
Bear in mind that these values aren’t actually fixed. They can vary everywhere depending on the recipe, your cooking method, the size(of your bowl), and the specific ingredients used.
Can Pregnant Women Enjoy Bak Kut teh?
The short and sweet answer? Yes, in moderation, Bak Kut Teh can be a comforting addition to your pregnancy diet.
But—there’s always a “but,” right?—it comes with a little playbook to follow, just to ensure everything’s as smooth as your little one’s bedtime lullaby.
Bak Kut Teh is rich in herbs and, of course, it tastes like a dream, but sometimes, some of those herbs can be quite powerful. Pregnant bodies are amazing, but they also like to keep things on the milder side.
Some herbs, like dong quai (Chinese Angelica) and goji berries, could be too strong and might affect the body in ways that aren’t great during pregnancy.
If you decide to indulge in this delicious dish, especially while managing some health issues, it’s a great idea to check in with your health provider.
Now, let’s not forget about the meat in Bak Kut Teh, typically pork ribs. It’s important to make sure that meat is well-cooked. We’re going for the “no pink in the middle” kind of cooked because it keeps risks like bacterial infections at arm’s length. Your baby-to-be will definitely give you a little high-five for that!
Another thing to bear in mind is how it is made and if it’s coming from a clean place. If a restaurant or kitchen isn’t taking care to prepare food cleanly, it could lead to sickness, which is especially risky for pregnant folks. Thus, it’s important to only eat food from places you can certify and attest to being clean and safe.
Also, let’s talk about what’s inside Bak Kut Teh in terms of nutrition. It’s quite a rich dish, and if it’s made with parts of the pork that have more fat, it could be high in calories.
If you’re already a fan, you can affirm its saltiness. This is something to watch out for since too much salt isn’t great when you’re expecting. Choosing leaner meat and having smaller amounts can be better ways to enjoy it.
All in all, if you’re expecting and craving some Bak Kut Teh, it’s alright to have it sometimes and in moderation. Just keep an eye on what herbs are in there, pick places that are known for their cleanliness, and watch how much you eat. It’s always a safe bet to talk to your doctor about what you’re eating to make sure it’s good for you and your growing baby.
Benefits of Bak kut teh for pregnant women
While I advise against bingeing on this and suggest talking to your doctor regarding its ingredients (especially if you’re managing certain health conditions like gestational diabetes), Bak Kut Teh can offer some benefits for pregnant women.
- High in Protein: The tender pork is more than just delicious; it’s a great source of protein. It is like the building block for your baby, helping to form everything from muscles to new cells.
- Iron Power: You need extra iron during pregnancy, and guess what? The pork in this yummy dish helps meet those iron needs. Iron increases blood volume and gets rid of anemia.
- Source of Antioxidants: The herbs and spices like goji berries and star anise aren’t just there for flavor; they pack antioxidants, which support your immune system. A robust immune system is a pregnant mama’s best friend.
- Helps hydration: You know, at this time, staying well-hydrated remains unsacrificed, and sipping some Bak Kut Teh can be that helpful. You easily get to stay on top of hydration.
- Soothing Effect: The broth, which is usually warm and flavorful, can be comforting. For goodness sake, it may help relieve your nausea or restore your lost appetite. Contains
- Folate: Certain herbs and ingredients in the soup, like coriander and cinnamon, are known to offer a small amount of folate. This nutrient helps prevent neural tube defects in developing fetuses.
Tips to safely enjoy Bak Kut Teh while pregnant
Digging into a pot of Bak Kut Teh when you’re expecting can still be a cozy and yummy experience! These friendly tips are to ensure it’s completely safe and enjoyable as possible for both you and your baby:
Go Light on Herbs
First things first, I recommend that you make your own bak kut teh or have someone prepare it for you in your presence so you can easily and heavily customize it.
This will make it easy to go lighter on the herbs. And by doing that, you’re making a small tweak that’s not only smart but also lets you keep on enjoying it in harmony with your pregnancy needs. Trust me, your taste buds and your tiny plus-one will thank you.
So how do you herb it at all? You can forgo angelica and astragalus root, star anise, as well as other unfamiliar herbs and only stick to types like goji berries, red dates, garlic, cloves, cinnamon, fennel seeds, and coriander(just a bit, though).
Don’t worry about missing out – your Bak Kut Teh will still have plenty of flavors. And you’ll have peace of mind knowing that you’re doing right by your baby. Plus, when you go light on the herbs, you’re keeping the dish nice and friendly for your little one’s future palate.
Opt for Lean Cuts
Opting for lean cuts of meat is a fantastic way to enjoy your Bak Kut Teh without loading up on the extra fats that usually tag along with richer cuts.
So why lean meats? Well, during pregnancy, your body is doing the intense job of growing a tiny human, which means you need foods that are high in nutrients but not unnecessarily calorie-dense.
Lean meats are wonderful because they are lower in fat but still a powerhouse of protein, which is exactly what you and your baby need. They provide the essential building blocks for everything in the body, from building muscle to creating new cells.
If possible, trim away any excess fat before cooking to make it healthier. Choosing lean cuts for your Bak Kut Teh lets you keep this dish in your comfort food lineup while also aligning with your nutritional needs.
You still get all the hearty flavors and warmth of the dish, but with a tweak that keeps you and your baby’s health front and center.
Mind the Sodium(Salt)
I’d refer to sodium, in simple words salt, as a kind of like that well-meaning friend who sometimes doesn’t know when to stop talking.
It’s essential in small amounts – it keeps your body’s fluids in a happy balance and your muscles and nerves working smoothly.
But, just like too much chit-chat can turn a fun gathering into a tiring one, too much sodium(salt) can make your body hold onto extra water. And at this time, this could mean swelling and increased blood pressure, which we’d rather skip if possible.
When you ease up on the salt in your Bak Kut Teh, you’re not taking the fun out of the dish; you’re just adjusting it to be more pregnancy-friendly. You’d definitely enjoy those savory flavors, plus you’re also looking out for your babe’s health and comfort.
And there’s a sneaky bonus – it actually lets the natural flavors of the herbs and meat shine through like the stars of the show!
Don’t worry; going easier on this can be as simple as tweaking the recipe a little, perhaps choosing low-sodium sauces or even giving your friendly hawker a heads-up about your preference. You’re making a wise choice for you and your baby without having to say goodbye to the dishes you love.
Ensure Proper Cooking
Proper cooking is the secret ingredient here. It’s not just about flavors melding together in a pot; it’s about ensuring that all the ingredients, especially meats, are cooked thoroughly.
We’re talking about getting rid of any uninvited bacteria that might be crashing your food party. These bacteria can be like uninvited guests who don’t know when to leave, potentially causing illnesses that you’re better off avoiding, especially now.
But there’s no need to fret. Achieving this doesn’t require the culinary skills of a Michelin-starred chef. It’s as simple as making sure the meat is no longer pink, and the juices run clear.
A good simmer in that herby, spicy broth is not just a flavor journey but also your go-to method for ensuring that everything is cooked perfectly for you and your baby’s safety.
Balance Your Meal
As with all good tunes, balance is key to making it a chart-topper. By this, I simply mean to add a variety of sides to hit all the right nutritional notes.
How, then, do we go about remixing this meal? Tot up some colorful splashes of veggies on the side. Vibrant greens?… Needless to say! They aren’t just pretty; they load a punch of vitamins and fiber to keep things moving smoothly, if you catch my drift.
A scoop of whole grains, like brown rice or quinoa, works fantastic, too. They can provide that slow-release energy, making sure you’re fueled up and ready to face the day.
A plate with perfectly balanced portions of Bak Kut Teh, accompanied by a riot of vegetables and a helping of whole grains not only looks Instagram-worthy, but it also ensures you’re getting a symphony of nutrients needed to support your body and your baby.
Listen to Your Body
When you’re craving a pot of that delicious Bak Kut Teh during pregnancy, it might be your body’s unique way of saying, “Hey, I could use some of those herbs and that protein!”
But, like a caring friend who gently nudges you away from the last slice of pizza at 2 AM (because you mentioned wanting to eat healthier), your body has its way of setting boundaries for what’s cool and what’s not so cool during this special time.
Listening to your body is about tuning in to how different foods make you feel. Does a certain dish leave you feeling energized and vibrant? That’s your body giving you a thumbs up.
On the flip side, if something makes you feel not-so-great, not comfortable, or just off, your body might be waving a little red flag. If, after a few spoonfuls, you’re feeling awesome, then it’s likely a good match for you at this moment.
If, however, you start feeling a bit uneasy or not quite right, it might be your body’s way of saying, “Let’s save this for another time.”
Note that every pregnancy journey is as unique as the little one you’re preparing to meet. What works wonders for one expectant parent might not hit the same note for another—and that’s perfectly okay!
Also Read: Can Pregnant Moms Eat Pho?
This Is A Wrap
Time to wrap up our cozy chat about enjoying Bak Kut Teh during pregnancy and here’s the lowdown:
Of course, pregnant moms can indeed welcome this warm, herby delight into their meals. However, just like with everything during this special time, the mantra is moderation. Yes, eating in bit size, I mean.
Always touch base with your healthcare buddy to ensure the herbs and meat are in the clear for you and your bundle of joy. Or better still, prepare your own bak kut keh and heavily customize it to get rid of these unfamiliar, potentially dangerous herbs.
Remember, it’s all about enjoying those comforting flavors while keeping the health and safety of you and your baby at the forefront.
Bak Kut Teh can be a part of your pregnancy journey, bringing not just joy to your taste buds but also nurturing your body, as long as it’s balanced with a variety of other healthy foods.
