Glycemic Index and Nutritional Profile of Glutinous Rice Cake

When it comes to traditional Asian desserts, glutinous rice cake stands out as a popular choice. However, if you’re monitoring your blood sugar levels, understanding its glycemic impact is important. Let’s explore the glycemic index, glycemic load, and nutritional profile of this sweet treat.

What is Glutinous Rice Cake?

Glutinous rice cake is a dessert made from glutinous rice flour (also known as sticky rice flour). Despite its name, glutinous rice is gluten-free – the term “glutinous” refers to its sticky texture when cooked. This cake is popular in many Asian cuisines and comes in various forms, from Japanese mochi to Chinese nian gao.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 64

With a GI of 64, glutinous rice cake falls into the medium glycemic index category (56-69), meaning it causes a moderate rise in blood glucose levels. While not as impactful as high-GI foods, it’s still worth consuming in moderation if you’re monitoring your blood sugar.

Glycemic Load (GL): 33.86

The glycemic load, which takes into account both the quality and quantity of carbohydrates, is 33.86 per 100g serving. This is considered high (a GL over 20 is classified as high), indicating that glutinous rice cake can have a significant impact on blood glucose levels in the serving size typically consumed.

Nutritional Profile (per 100g)

• Calories: 279 kcal
• Protein: 2.49g
• Fat: 6.51g
• Carbohydrates: 53.6g
• Fiber: 0.7g
• Sugar: 31.1g
• Net Carbs: 52.9g

Nutritional Analysis

Glutinous rice cake is primarily a carbohydrate-rich food with significant sugar content (31.1g per 100g). It’s relatively low in protein and fiber, which means it won’t keep you feeling full for long and doesn’t provide substantial nutritional benefits beyond energy from carbohydrates.

The low fiber content (only 0.7g) contributes to its higher glycemic impact, as fiber typically slows down carbohydrate digestion and glucose absorption.

Considerations for Different Diets

Diabetic Diet: Due to its medium GI and high GL, people with diabetes should consume glutinous rice cake sparingly and in small portions, preferably paired with protein or healthy fats to reduce the glycemic impact.

Low-Carb Diet: With 52.9g of net carbs per 100g serving, glutinous rice cake is not suitable for strict low-carb or ketogenic diets.

Weight Management: At 279 calories per 100g with minimal protein and fiber, this dessert should be enjoyed occasionally as a treat rather than a regular part of a weight management diet.

Healthier Alternatives

If you’re looking for lower glycemic options, consider:

• Fresh fruit with a dollop of Greek yogurt
• Chia seed pudding made with unsweetened almond milk
• Dark chocolate (70% or higher cacao)
• Homemade versions of glutinous rice cake with less sugar and added nuts for protein and fiber

Conclusion

Glutinous rice cake can be enjoyed as an occasional treat, but its medium glycemic index, high glycemic load, and substantial carbohydrate content make it an item to consume mindfully – especially for those monitoring their blood sugar levels or carbohydrate intake. When enjoying this traditional dessert, consider portion control and pairing it with foods that can help mitigate its glycemic impact.