Sticky rice, also known as glutinous rice and sweet rice, is a staple ingredient in Asian delicacies. As the name suggests, the rice has a glue-like texture when cooked and has a fragrant, sweet taste.
The unique sticky texture of the rice is a result of selective breeding. It's cultivated mostly in China, Laos and Thailand and features heavily in savoury and sweet dishes. The gelatinous rice is most notably used in Thai mango sticky rice.
Health Benefits of Sticky Rice
Sticky rice is replete with many health benefits, starting with its antioxidant properties, that help lower oxidative stress. Sticky rice is also rich in minerals like zinc, magnesium, copper, phosphorus and selenium.
Key Health Benefits of Sticky Rice
- May lowers diabetes: A 2017 Japanese study found that consuming sticky rice for 8 weeks benefited people with diabetes by improving glycemic control.
- Prevents osteoporosis: Sticky rice contains important minerals, which can strengthen bones and it may also reduce the risk of osteoporosis.
- Improve heart health: Sticky rice can help you lose weight and it can be the best option for people who are struggling with their body weight. Sticky rice is beneficial for patients who are suffering from heart problems.
- Boosts metabolism
- Good for heart health
- Good for bones
- Contains selenium
- Prevents chronic diseases
- Rich in fibre
- Has anti-inflammatory properties
- Improves digestion
- Regulates diabetes
100gm of sticky rice has the following nutritional composition.
| NUTRITIONAL FACT | MEASURE%(DV) |
| Calories | 97 |
| Sodium | 0% |
| Potassium | 0% |
| Fibre | 4% |
| Protein | 4% |
| Carbohydrate | 7% |
| Calcium | 0% |
| Cholesterol | 0% |
| Vitamin C | 0% |
| Vitamin B6 | 0% |
| Magnesium | 1% |
| Fat 0% | |
How to cook sticky rice
Sticky rice and regular rice require different cooking approaches. To cook sticky rice, soak it beforehand for six hours minimum. This will give it a softer texture. You can cook it the regular way in a pan or use a steamer or rice cooker.
Team sticky rice with coconut milk and other aromatics like cardamom, cinnamon or nutmeg to make creamy desserts. Most commonly, sticky rice is cooked with coconut milk and served alongside fresh mango slices.
Sticky rice also makes a great accompaniment for spicy curries and roasts.
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