Sticky rice cake is an indispensable traditional dish during the Vietnamese Lunar New Year (Tet). However, consuming too much of it, especially fried sticky rice cake, can negatively impact health, particularly for those with cardiovascular issues, diabetes, or lipid disorders.
Nutritional Value of Sticky Rice Cake
According to the National Institute of Nutrition, an average sticky rice cake is made from about 400-500g of glutinous rice, not to mention fatty pork and mung beans. With every 100g of glutinous rice containing approximately 344kcal, just the rice portion alone provides around 1,500-1,700kcal to the body.
Sticky rice cake – A high-energy Tet dish (Photo: Getty).
When an average-sized sticky rice cake is cut into 8 pieces, each slice weighs about 114g, equivalent to 204 kcal – similar to a bowl of white rice. Eating 2-3 slices can add up to 400-600kcal, nearly equal to a large bowl of beef pho.
Fried sticky rice cake contains even more calories due to the absorption of additional oil during frying. Overconsumption of this type of cake may lead to weight gain, obesity, lipid disorders, and cardiovascular diseases.
How Long Should You Exercise to Burn Off a Slice of Sticky Rice Cake?
The calorie content in one slice of sticky rice cake is relatively high, so how long should you exercise to burn it off? Below are the energy expenditure rates based on research from Harvard Medical School and Healthline:
- Jogging: According to Harvard Medical School, a person weighing around 70kg burns about 8-10kcal per minute when jogging at an average speed (8km/h). Therefore, to burn 204kcal from one slice of sticky rice cake, you need to jog for at least 20-25 minutes.
- Brisk walking: At a brisk pace (5-6km/h), a person can burn approximately 4-5kcal per minute. This means you’d need to walk briskly for about 40-50 minutes to burn off the calories from one slice of sticky rice cake.
- Cycling: One hour of cycling at moderate intensity can burn around 400-500kcal. Thus, to burn 204kcal, you’d need to cycle for 25-30 minutes.
- Jump rope: According to Mayo Clinic, jumping rope is an effective calorie-burning exercise, burning about 10-12kcal per minute. One slice of sticky rice cake would require around 18-20 minutes of jump rope to fully burn off.
Jogging is an effective way to burn calories from sticky rice cake (Photo: Thanh Dong).
Tips for Enjoying Sticky Rice Cake Without Gaining Weight
Although sticky rice cake is high in energy, it doesn’t mean you have to eliminate it from your Tet menu. Here are some tips to help you enjoy sticky rice cake without worrying about weight gain:
- Control portion sizes: Limit yourself to 1-2 slices per day and avoid eating it continuously over several days.
- Avoid fried sticky rice cake: Since frying adds significant calories, opt for steamed or pan-fried versions without oil instead of deep-fried ones.
- Pair with vegetables: Eat sticky rice cake with plenty of greens to increase fiber intake, helping regulate blood sugar levels and improve digestion.
- Exercise regularly: If you’ve eaten too much sticky rice cake, boost your physical activity by walking, jogging, or doing other exercises to burn excess calories.
- Avoid late-night consumption: Sticky rice cake is rich in carbohydrates and fats, which can easily turn into stored fat if eaten right before bed.
Conclusion
Sticky rice cake is a dish that embodies the rich cultural traditions of Tet, but its consumption should be moderated to ensure good health. Follow the tips above to enjoy this delicacy safely and healthily. Remember, balancing diet and exercise is the key to maintaining your figure and staying healthy during Tet.
Source: Dân trí
