Sticky rice is a popular breakfast dish that is filling and convenient. However, if eaten frequently and without portion control, it can raise blood sugar levels and lead to excess energy intake.
Sticky rice is a popular choice for many people due to its convenience and ability to provide a feeling of fullness. However, its main ingredient is glutinous rice – a type of starch with a high glycemic index – meaning this dish needs to be consumed in moderation.
Why is sticky rice so easy to consume in excess calories?
Glutinous rice contains a lot of amylopectin, a type of starch that is easily digested. This causes blood sugar levels to rise after eating.
Professor Hiroyasu Iso , a public health professor at Osaka University (Japan), said that diets high in refined carbohydrates are associated with a higher risk of cardiovascular disease and diabetes.
In addition, sticky rice is often served with lard, meat, beans, etc., which significantly increases the calorie content.
Sticky rice, made from glutinous rice, is rich in carbohydrates, providing a quick energy boost in the morning. Photo: PH created from GM
How to eat sticky rice properly?
Experts say that sticky rice not only has a "negative side" regarding blood sugar levels, but if eaten correctly, it still has many positive aspects, especially for breakfast.
According to the World Health Organization (WHO), what matters is not a single food item but the overall diet and how foods are combined.
The positive aspects of sticky rice are often overlooked
Sticky rice provides quick and sustained energy. Made from carbohydrates, sticky rice helps replenish energy quickly in the morning. Thanks to its chewy and dense texture, sticky rice also helps maintain a feeling of fullness longer than some other starchy foods, making it suitable for people who do strenuous work or need to move around a lot.
Less industrially processed. Compared to many modern breakfast foods (fried foods, packaged foods), traditional sticky rice usually contains fewer additives, mainly glutinous rice and natural ingredients.
Sticky rice is easy to incorporate into a balanced meal. It can be flexibly combined with protein (eggs, meat, beans) and vegetables, thus creating a nutritious breakfast if adjusted appropriately.
Suitable for people who need to gain weight or have high energy requirements. For thin people, those engaged in heavy labor, or those who exercise a lot, sticky rice can be a convenient and effective source of energy.
How can we eat in a way that maximizes benefits without causing harm?
To maximize the benefits of sticky rice and minimize risks, experts recommend:
- Eat moderate portions, don't overeat.
- Limit your consumption of sticky rice with too much fat.
- Add more vegetables or fruits to supplement your fiber intake.
- Add protein (eggs, lean meat, beans) to slow down sugar absorption.
According to the International Diabetes Federation (IDF), combining carbohydrates with protein and fiber helps slow the rate of postprandial blood glucose spikes and improves metabolic control.
Therefore, when portion sizes are controlled and combined appropriately, sticky rice can still be a convenient, energizing breakfast option suitable for many people. However, overweight individuals, those with diabetes, or those with sedentary lifestyles should limit their consumption of sticky rice. If eaten, it should be considered a supplementary meal rather than a major main meal.