Nutritionist reveals: glutinous rice balls calorie ranking! He has the highest calorie... He can burn it off by taking one and walking briskly for 20 minutes

The Lantern Festival is a time for eating glutinous rice dumplings (glutinous rice balls), and the glutinous rice dumplings on supermarket shelves are often sold out, while there are long queues at shops selling glutinous rice dumplings. In fact, the calorie content of glutinous rice balls is astonishing. Nutritionist Gao Minmin said that eating 4 stuffed sesame glutinous rice balls (about 280 calories) or 5 stuffed fresh meat glutinous rice balls (about 298 calories) is equivalent to the calories consumed in a bowl of rice, and the calories of 20 unstuffed red and white glutinous rice balls are about half a bowl of rice!

Compare the calories in glutinous rice balls! He was the first one...

Taking the common glutinous rice balls sold in the market as an example, the average calorie ranking of a glutinous rice ball is as follows

First place: Peanut dumplings 75 calories per piece

Milk tea glutinous rice balls 74 calories

Sesame glutinous rice balls 71 calories

Fresh meat dumplings 60 calories

Matcha glutinous rice balls 31 calories

6 calories per small red and white glutinous rice ball

In other words, if you weigh 60 kg, you need to walk briskly for about 20 minutes to burn off each peanut dumpling!

There are tips for eating glutinous rice balls. Nutritionists analyze various healthy ways to eat them:

1. Sweet stuffed dumplings

As sesame and peanut fillings already contain high sugar content, it is recommended to cook them directly in boiling water without adding extra sugar or ingredients. This will preserve the original flavor of the food and reduce the calories in the sweet soup.

2. Salty stuffed rice dumplings

The filling contains minced meat and fat and has been seasoned. It is recommended that the ingredients of the soup should not be stir-fried with hot oil, but instead use an oil-free vegetable soup base, such as kelp, red and white radishes, tomatoes, cabbage, mushrooms and other vegetables, and serve with vegetables such as chrysanthemum and bok choy to reduce fat intake and increase satiety.

3. Small red and white dumplings without fillings

It is recommended to avoid soup bases with thick sugar water such as red bean soup (about 158 ​​calories per bowl) or peanut soup (about 211 calories per bowl), and instead use natural longan, wolfberry, ginger juice or other ingredients to enhance the flavor, retain the original flavor of the food, and reduce the calories of the sweet soup. In addition, the unfilled red and white dumplings can also be boiled with kelp, tofu, shredded pork, white radish and green onions for a balanced and delicious nutritional experience.

Gao Minmin suggested that when eating glutinous rice balls, one should follow the principle of replacing staple food. That is to say, after eating 2 stuffed sweet glutinous rice balls or 20 small glutinous rice balls, one should eat half a bowl of rice less! Or you can directly replace the staple food of the meal with glutinous rice balls to avoid excessive intake of starch and calories.

Tips for eating glutinous rice balls for chronic diseases:

1. Diabetes:

Glutinous rice has a high glycemic index and eating it can easily cause blood sugar to soar. It is recommended that diabetics should eat it in moderation, with three pieces being the upper limit! And avoid sweet soup bases, while salty dumplings should be served with plenty of vegetables to slow down the rise in blood sugar.

2. Hypertension, kidney disease:

The sodium content of salty stuffed glutinous rice balls is high, about 70 times that of sweet stuffed glutinous rice balls. It is recommended that patients with hypertension and kidney disease eat them in moderation and avoid drinking the soup to reduce sodium intake and cause blood pressure spikes.

3. Gastroesophageal reflux:

In the outpatient clinic, it is also common for patients to suffer from bloating, abdominal pain, intestinal colic, and even indigestion after eating glutinous rice balls. Nutritionist Gao Minmin explained that this is because glutinous rice contains branched starch, which has a high viscosity and is difficult to digest. In addition, sweets can easily cause gastroesophageal reflux, so eating too much can easily cause gastrointestinal discomfort. It is recommended that people with weak digestive function or poor stomach should consume it in moderation.

The National Health Administration also recommends that everyone remember the principles of "keeping stuffed glutinous rice balls in their original flavor, cleverly matching unfilled glutinous rice balls, and wisely replacing staple foods" so that "the family can be reunited and the body won't become fat."

I hope everyone enjoys the festival and does not forget to stay healthy.