As the Dragon Boat Festival approaches, you can smell the delightful aroma of glutinous rice dumplings everywhere. Glutinous rice dumplings are irresistibly delicious and hard to stop at just one, but overindulgence may lead to concerns such as weight gain, bloating, or high blood sugar. Don’t worry! PhytoFairy is here to share four essential tips to help you enjoy glutinous rice dumplings while staying healthy this festive season.

1. Keep It to One Per Day and Make It a Main Course

Because of their high calorie content, glutinous rice dumplings are not ideal as snacks. They are best eaten as a main meal and refrain from adding other staples like rice or noodles to the same meal. Stick to glutinous rice dumpling per day, ideally choosing a smaller portion or sharing one with family or friends. If you’re making them at home, consider wrapping smaller-sized glutinous rice dumpling for a lighter option. If you want to eat more than one, remember to be physically active to help burn off the extra calories.

2. Pair with Vegetables and Protein

Traditional glutinous rice dumplings are made mostly with glutinous rice, which is high in carbohydrates but low in protein and dietary fiber. For a more balanced meal, it is advisable to eat glutinous rice dumplings alongside vegetables, tofu, eggs, or soy milk. This not only improves nutritional value but also aids digestion and increases satiety. For individuals managing blood sugar, it is especially beneficial to eat vegetables first before consuming glutinous rice dumplings, as this can help slow the rise in blood glucose levels. If you're making glutinous rice dumplings at home, try substituting some of the glutinous rice with brown rice, whole grains, or mixed grains for better blood sugar control.

3. Chew Slowly and Thoroughly

Glutinous rice is sticky and can be challenging to digest when eaten too quickly, often leading to bloating or discomfort. It is recommended to chew each bite 20 to 30 times, allowing the enzymes in saliva enough time to begin breaking down the starch and easing the burden on the digestive system. Those with weaker digestion should opt for freshly made, warm glutinous rice dumplings and consume them around midday, followed by light activity such as a walk to aid digestion. It is best to avoid eating glutinous rice dumplings late at night, as it may affect sleep quality.

4. Avoid Extra Sauces to Reduce Calories

Many people enjoy dipping glutinous rice dumplings in sauces such as chilli or tomato ketchup. However, these condiments often contain high levels of sodium, sugar, and fat, which essentially add more calories to an already calorie-dense food. For those with diabetes, hypertension, or cardiovascular issues, it's best to enjoy glutinous rice dumplings as they are. The natural flavour of the ingredients is already quite delicious and satisfying!

While glutinous rice dumplings are indeed a festive treat, your health matters more. Master these four essential tips and enjoy a safe, healthy, and joyful festive season! Wishing everyone peace, health, and happiness this Dragon Boat Festival!