Is Mango Sticky Rice Healthy?

by Lisa
Is Mango Sticky Rice Healthy?

Mango sticky rice is a popular Thai dessert that has become increasingly popular around the world. The dish consists of glutinous rice cooked in coconut milk and served with ripe mango slices. It is a delicious and satisfying dessert, but many people wonder whether it is healthy or not.

On the one hand, mango sticky rice contains several healthy ingredients. Mangoes are a rich source of vitamins A and C, as well as dietary fiber. The glutinous rice used in the dish is also a good source of carbohydrates and provides energy to the body. Additionally, coconut milk used in the recipe contains medium-chain triglycerides (MCTs), which have been linked to several health benefits, including improved brain function and weight loss.

Nutritional Profile of Mango Sticky Rice

Caloric Content

Mango sticky rice is a sweet and delicious Thai dessert that is made from glutinous rice, coconut milk, and ripe mangoes. It is a high-calorie dessert that contains approximately 310 calories per 0.5 package serving size [1]. The caloric content of this dessert is mainly due to the high carbohydrate content of glutinous rice and the fat content of coconut milk.

Macronutrients

Mango sticky rice is a dessert that is high in carbohydrates, with approximately 65 grams of carbs per serving. The carbohydrate content of this dessert comes mainly from the glutinous rice. The fat content of mango sticky rice is also high, with approximately 9 grams of fat per serving [1]. The fat content comes mainly from the coconut milk, which is used to cook the rice and make the sauce.

Vitamins and Minerals

Mango sticky rice is not a significant source of vitamins and minerals. However, it does contain some important nutrients, such as magnesium, potassium, and vitamin C. Glutinous rice is a good source of magnesium, which is important for bone health and muscle function. Mangoes are a good source of potassium, which is important for heart health and blood pressure control. They are also a good source of vitamin C, which is important for immune function and skin health [2].

In conclusion, mango sticky rice is a high-calorie dessert that is mainly composed of carbohydrates and fat. While it is not a significant source of vitamins and minerals, it does contain some important nutrients, such as magnesium, potassium, and vitamin C. As with any dessert, it should be consumed in moderation as part of a balanced diet.

Health Benefits

Antioxidant Properties

Mango sticky rice is a dessert that is not only delicious but also packed with nutrients. Mango, the main ingredient of the dish, is rich in antioxidants such as vitamin C and beta-carotene. Antioxidants help to protect the body from oxidative stress caused by free radicals, which can lead to chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

Sticky rice, on the other hand, is a good source of complex carbohydrates that provide sustained energy to the body. It also contains small amounts of protein and various vitamins and minerals, including selenium, zinc, magnesium, copper, and phosphorus.

Digestive Health

The combination of mango and sticky rice is not only tasty but also beneficial for digestive health. Mango contains enzymes that aid in the breakdown of proteins and fiber that helps to regulate bowel movements. Sticky rice, on the other hand, contains resistant starch, which acts as a prebiotic that feeds the beneficial bacteria in the gut. This, in turn, helps to improve gut health and reduce the risk of digestive disorders such as constipation and diarrhea.

Overall, mango sticky rice is a healthy dessert option that provides a range of health benefits. However, it should be consumed in moderation as it is high in calories and sugar.

Dietary Considerations

Gluten-Free Status

Mango sticky rice is naturally gluten-free, which makes it a great option for those with celiac disease or gluten intolerance. However, it is important to note that some recipes may include ingredients that contain gluten, such as soy sauce or wheat flour. Therefore, it is important to check the ingredients and preparation methods before consuming mango sticky rice.

Glycemic Index

Mango sticky rice is a high glycemic index food, which means it can cause a rapid increase in blood sugar levels. This can be a concern for individuals with diabetes or those who are trying to manage their blood sugar levels. However, it is important to note that the glycemic index can be affected by various factors, such as the type of rice used and the amount of added sugar. Therefore, it is recommended to consume mango sticky rice in moderation and to pair it with fiber-rich foods to slow down the absorption of glucose.

In summary, mango sticky rice can be a healthy addition to one’s diet when consumed in moderation and prepared with wholesome ingredients. It is naturally gluten-free and can be enjoyed by those with celiac disease or gluten intolerance. However, it is important to be mindful of the glycemic index and to pair it with fiber-rich foods to manage blood sugar levels.

Potential Health Risks

While mango sticky rice can be a delicious and nutritious dessert, it is important to be aware of its potential health risks. Here are some of the factors to consider:

Sugar Content

Mango sticky rice is a sweet dessert that contains added sugar. According to Organic Facts, the coconut milk sauce used in the recipe contains sugar, and some recipes call for additional sugar to be added to the rice. Consuming too much added sugar can lead to a range of health problems, including weight gain, diabetes, and heart disease. Therefore, it is important to consume mango sticky rice in moderation and to balance it with other nutrient-dense foods.

Caloric Density

Mango sticky rice is a calorie-dense food, which means that it contains a lot of calories in a small serving size. According to Thaiger, one cup of sticky rice contains roughly 170 calories, and the addition of coconut milk and sugar can significantly increase the calorie count. Eating too many calories can lead to weight gain and other health problems, so it is important to be mindful of portion sizes and to balance mango sticky rice with other low-calorie foods.

In summary, while mango sticky rice can be a delicious and nutritious dessert, it is important to be aware of its potential health risks. It is recommended to consume it in moderation, balance it with other nutrient-dense foods, and be mindful of portion sizes.

Portion Control and Serving Suggestions

While mango sticky rice can be a healthy dessert or snack option, it is important to practice portion control. One serving of mango sticky rice should be around 1/2 to 3/4 cup of rice with a few pieces of mango on top.

It is also important to note that the coconut milk used in the recipe can be high in calories and fat. Therefore, it is recommended to use light coconut milk or to dilute the coconut milk with water to reduce the overall calorie and fat content of the dish.

To add more nutrition to the dish, consider adding sliced almonds or chopped peanuts on top for some healthy fats and protein. Fresh berries or sliced kiwi can also be added for some additional vitamins and fiber.

Overall, mango sticky rice can be a delicious and healthy treat when consumed in moderation and with some simple modifications.

Role in Traditional Diets

Mango sticky rice is a traditional Thai dessert that is typically consumed during the mango season, which runs from April to June. It is a popular dish in Southeast Asia, particularly in Thailand, where it is often served as a street food.

In traditional Thai diets, mango sticky rice is considered a dessert and is typically consumed in small portions after a meal. It is made using glutinous rice, which is high in carbohydrates and provides a quick source of energy. The addition of coconut milk adds a creamy texture and a source of healthy fats.

While mango sticky rice is not considered a health food, it does offer some nutritional benefits. Mangoes are a good source of vitamin C, which is important for immune function and skin health. They also contain fiber, which helps to promote healthy digestion and can aid in weight management.

Overall, mango sticky rice can be enjoyed as a treat in moderation as part of a balanced diet. It is important to note that the dish is often high in sugar, so it should be consumed in moderation by individuals with diabetes or those watching their sugar intake.

Comparison with Other Desserts

Mango sticky rice is a popular Thai dessert that is loved by many. While it is delicious, some may wonder if it is a healthy dessert option. Here is a comparison of mango sticky rice with other popular desserts:

Mango Sticky Rice vs. Ice Cream

Ice cream is a popular dessert that is loved by many. It is creamy, sweet, and comes in a variety of flavors. However, ice cream is high in sugar and calories. A half-cup serving of vanilla ice cream contains around 137 calories and 14 grams of sugar.

On the other hand, a serving of mango sticky rice contains around 285 calories and 30 grams of sugar. While mango sticky rice has more calories and sugar than ice cream, it also contains more nutrients such as fiber and vitamins.

Mango Sticky Rice vs. Chocolate Cake

Chocolate cake is a classic dessert that is loved by many. It is rich, sweet, and decadent. However, like ice cream, chocolate cake is high in sugar and calories. A slice of chocolate cake contains around 400 calories and 40 grams of sugar.

In comparison, a serving of mango sticky rice contains fewer calories and sugar than a slice of chocolate cake. However, it is important to note that mango sticky rice is still a high-calorie and high-sugar dessert option.

Mango Sticky Rice vs. Fruit Salad

Fruit salad is a healthy dessert option that is low in calories and high in nutrients. It is made up of a variety of fruits such as berries, melons, and citrus fruits. A serving of fruit salad contains around 70-100 calories and 10-20 grams of sugar.

While mango sticky rice contains more calories and sugar than fruit salad, it is still a healthier option than many other desserts. It also contains fiber and vitamins that are not found in fruit salad.

Overall, mango sticky rice is a high-calorie and high-sugar dessert option. However, it also contains nutrients such as fiber and vitamins. When compared to other popular desserts, mango sticky rice is a healthier option than ice cream and chocolate cake but not as healthy as fruit salad.

Making Healthier Choices

Mango sticky rice can be a healthy dessert option if made with the right ingredients and toppings. Here are some tips for making healthier choices when preparing this dish.

Substituting Ingredients

Traditionally, sticky rice is made with white rice, which is high in carbohydrates and low in nutrients. To make this dish healthier, one can substitute white rice with brown rice. Brown rice is a whole grain that is rich in fiber, vitamins, and minerals. It also has a lower glycemic index than white rice, which means it does not cause a rapid spike in blood sugar levels.

Another ingredient that can be substituted is sugar. Instead of using refined sugar, one can use natural sweeteners such as honey or maple syrup. These natural sweeteners are lower in calories and have a lower glycemic index than refined sugar.

Adding Nutritious Toppings

Adding nutritious toppings to mango sticky rice can further enhance its health benefits. Some examples of nutritious toppings include:

  • Fresh fruit: Adding fresh fruit such as berries, kiwi, or pineapple can add flavor and nutrition to the dish. These fruits are rich in vitamins, minerals, and antioxidants.
  • Nuts and seeds: Nuts and seeds such as almonds, cashews, and sesame seeds can add crunch and nutrition to the dish. They are rich in healthy fats, protein, and minerals.
  • Coconut: Adding shredded coconut or coconut flakes can add flavor and nutrition to the dish. Coconut is rich in fiber, vitamins, and minerals.

By making these simple substitutions and additions, one can make mango sticky rice a healthier dessert option.

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