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The Mid-Autumn Festival is an important holiday in the Chinese community, where families gather together to appreciate the full moon, and mooncakes and various delicacies become the symbols of the festival. However, over-indulging in festival foods can also have an adverse impact on our physical health. Therefore, while enjoying delicious food, we should also pay attention to maintaining a balanced diet to safeguard our health.
The Food Consuetude of the Mid-Autumn Festival
The traditional foods of the Mid-Autumn Festival include mooncakes, various fruits, and different delicacies. According to the Centre for Health Protection, a quarter of a typical double yolk, lotus seed paste moon cake (a whole moon cake weights approximately 190 g) contains 300 mg of cholesterol, which is the daily upper threshold of cholesterol consumption, equals to 4 to 5 teaspoons of sugar, 2 to 3 teaspoons of oil, and the calorie of about a bowl of rice[1]. Although mooncakes are delicious, their high sugar and high-fat content can easily lead to obesity, which in turn increases the risk of developing colorectal cancer. Therefore, it is recommended to consume them in moderation and choose low-sugar and low-fat mooncakes.
How to Avoid Over-consumption of Festival Food
- Choose healthier alternatives: Select low-sugar or sugar-free mooncakes or make healthier versions of mooncakes using natural sweeteners.
- Control portion sizes: When enjoying high-sugar and high-fat foods, be mindful of portion control and opt for smaller servings or share with others.
- Increase vegetable and fruit intake: Add more vegetables and fruits to your meals, which can increase fiber intake and reduce the consumption of other high-calorie foods.
- Beverage choices: Choose water or sugar-free beverages and avoid excessive consumption of sugary drinks and alcoholic beverages.
- Regular exercise: Maintain a regular exercise routine to help burn off excess calories and maintain a healthy weight.
Other Holiday Foods that are Bad for Your Health
In addition to mooncakes, common festival foods during the Mid-Autumn Festival include various fried foods, such as spring rolls, fried chicken, etc. During the frying process, the food will absorb a large amount of oil, greatly increasing its total fat and saturated fat content. In addition, barbecue (BBQ) is a must-have item for many family and friend gatherings, but barbecue meat usually contains higher fat content, which can easily lead to excessive intake of calories and saturated fat. Doing so for a long time will not only cause problems such as overweight and obesity, but also produce harmful compounds such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) during the frying or grilling process, which may increase the risk of cancer[2]. The higher the cooking temperature, the more PAHs and HCAs are produced. Moreover, fried and grilled foods often lack important nutrients such as dietary fiber, vitamins and minerals, which are not good for health.
Risk Factors for Colorectal Cancer
Colorectal cancer is one of the most common cancers in Hong Kong, with 5,899 new registered cases in 2021[3]. It is the second-leading cause of cancer deaths in Hong Kong, with 2,270 deaths recorded in 2022[3]. Its incidence is related to various factors, with dietary habits being one of the important influencing factors. A high-fat, low-fiber diet can increase the risk of colorectal cancer. Excessive intake of red meat and processed meats, as well as a lack of vegetables and whole grains, can be potential risk factors. However, with proper screening, it is also one of the most preventable cancers.
The Importance of Colorectal Cancer Screening
The key to preventing colorectal cancer is early detection, and regular colorectal cancer screening can help identify potential cancer changes early on. Based on age and risk factors, doctors may recommend starting screening at the age of 50 or earlier. Guardant Health is currently providing an FDA-approved liquid biopsy test product - Shield™, which can detect colorectal cancer through a simple blood draw. By analyzing the cell-free DNA (ctDNA) in the patient's blood, Shield™ can identify genetic changes associated with the cancer tumor, allowing clinicians to monitor for signs of cancer recurrence or progression much earlier than other techniques.
In clinical studies, ShieldTM has demonstrated a high degree of accuracy, with a sensitivity of 83% and a specificity of 90% in detecting colorectal cancer, while also minimizing false-positive results[4]. ShieldTM provides a new, patient-friendly option for colorectal cancer screening that requires no bowel preparation, no surgical risks, and is convenient and fast.
The Mid-Autumn Festival is a time for family reunions, but health should always be the top priority. While enjoying the festival delicacies, remember to maintain a balanced diet, be mindful of your health, and reduce the risk of colorectal cancer. Let us celebrate this joyous occasion not only by sharing wonderful moments but also by taking care of our well-being. Happy Mid-Autumn Festival and wishing you all good health!
Reference
Centre for Health Protection. (2005). Centre for Health Protection, Department of Health - have a healthy Mid-Autumn Festival. Have a healthy Mid-Autumn Festival. https://www.chp.gov.hk/en/features/4143.html
Centre for Food Safety. (2014). Barbecued Food and Food Safety. Barbecued food and Food Safety. https://www.cfs.gov.hk/english/multimedia/multimedia_pub/multimedia_pub_fsf_92_02.html
Department of Health. (n.d.). Colorectal cancer screening programme. Colorectal cancer in Hong Kong | Prevent Colorectal Cancer. https://www.colonscreen.gov.hk/en/public/about_crc/crc_in_hong_kong.html
Guardant Health. (2024). Home: ShieldTM by Guardant Health. Shield. https://shieldcancerscreen.com/
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