sticky rice is a familiar breakfast dish of many Asian families, especially in Vietnam. However, because the main ingredient is sticky rice, a food rich in starch and energy, sticky rice is often "dug up" for being easy to gain weight if eaten regularly. Here are 5 ways to prepare delicious sticky rice while still controlling calories, recommended by international nutritionists.
Steep sticky rice instead of cooking directly with coconut milk
Cooked sticky rice with coconut milk helps the sticky rice gain fat but increases the amount of saturated fat. Instead, you can steam sticky rice with water, use water or vegetable juice to create a gentle fragrance without adding fat.
Reducing coconut oil and juice can cut 100-150 calories per serving, says Dr Sarah Ling, a nutritionist at the Singapore Food Health centre.
Mix sticky rice with beans or nuts to increase satiety, reduce starch
Instead of just sticky rice, mix with green beans, red beans, millet or rolled oats. These ingredients are rich in fiber, which helps you feel full longer and limits the absorption of too much starch quickly.
Limit fat toppings, choose plant-based or steamed
Topps such as shrimp, Chinese sausage, pork floss, and pork stew can make sticky rice "stubborn" and heavy. Instead, you can eat sticky rice with roasted sesame salt, steamed tofu, low-oiled stir-fried mushrooms, or soft-boiled vegetables.
Pleans are low in calories but provide many nutrients, making sticky rice a healthier breakfast, Dr. Ling added.
Use an electric rice cooker or an airtight steamer
fried sticky rice with pork fat or cooking oil, as many restaurants still do, will double the calorie intake. If you want to eat hot sticky rice, you should steam it in a boiler or use an air fryer at low temperature, helping to preserve the delicious taste without drying or soaking the sticky rice in oil.
Eat small portions, with vegetables to balance
A final tip is to eat sticky rice in small portions (100-120g), while combining boiled vegetables or fresh fruits to increase fiber and reduce cravings. This is especially helpful for people who want to control their weight or are on a diet.
Spinach is not the culprit for making you gain weight if you know how to prepare it intelligently. Changing a few small details such as steaming style, ingredients, toppings and serving can help you enjoy sticky rice that is both delicious and low in calories.
"Eating is for nutrition, not for limitation. When you understand the dish, you will be able to control your weight without giving up your preferences," Dr. Sarah Ling emphasized.
