Jakarta, ThedailyID — Gado-gado is often considered a healthy food because it contains a variety of vegetables. However, the peanut sauce can turn it into a surprisingly high-calorie meal.
Clinical nutrition specialist Igus Ulfa Yaze said gado-gado itself is rich in fiber and can be part of a healthy diet. The problem comes when people add too much peanut sauce.
“Gado-gado is high in fiber and healthy. There is no problem with adding peanut sauce. The problem is when the portion of peanut sauce is too much,” Yaze said, as reported by detikhealth.
Many people pour peanut sauce until it covers the entire plate. According to Yaze, this habit can significantly increase the calories in the meal.
“Peanuts are high in calories. If you add that much, and the peanuts are already ground with sugar, there will certainly be more calories,” he said.
Gado-gado may look healthy because of its colorful mix of vegetables. However, a large amount of peanut sauce can increase its overall calorie intake.
Peanut-based sauces are not necessarily unhealthy. Peanuts provide plant-based protein, fiber, healthy fats, vitamins and minerals.
The key is to control the portion. Yaze recommends asking for the peanut sauce separately from the vegetables.
He suggests limiting the sauce to around 2 to 3 tablespoons per serving. This makes it easier to control how much sauce goes onto the vegetables.
Another option is to dip the vegetables into the sauce instead of pouring it over the entire plate. This method can also help limit the amount of sauce consumed.
Excessive calorie intake can affect health over time. According to Healthline, consuming more calories than the body needs can contribute to fat accumulation and increase the risk of obesity.
Obesity is associated with a higher risk of several metabolic conditions. These include diabetes, heart disease and stroke.
High-calorie foods can also activate the brain’s pleasure system. Over time, this may strengthen the connection between certain foods and feelings of pleasure.
That process can affect hunger regulation and encourage overeating. So, gado-gado can remain a healthy choice, but the amount of peanut sauce still matters.
