Is it easier to gain weight if you eat sticky rice or bread for breakfast?

Sticky rice and meat sandwiches are two popular dishes because they are convenient, easy to buy, and fill you up quickly. The problem is that both of these dishes are high in carbohydrates and calories. Eating them without control can easily lead to weight gain.

Sticky rice is made primarily from glutinous rice, a type of rice with a high starch content. A savory sticky rice dish with shredded pork, Chinese sausage, pâté, or meatballs can provide the same amount of calories as a main meal, according to the health website Verywell Health (USA).

Whether or not you gain weight easily depends on the amount of carbohydrates in sticky rice, bread, and accompanying foods.

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Why is sticky rice often higher in calories than many people think?

Besides the sticky rice, many types of sticky rice also include added oil, fried onions, or butter. This makes the total calorie count much higher than many people realize.

Meanwhile, bread has a more porous texture, so if you only consider the bread itself, the amount of starch in the same volume is usually lower than sticky rice. However, this does not mean bread is always lower in calories. A loaf of bread with pâté, cold cuts, sausage, butter, and mayonnaise can still contain a very high amount of calories.

In other words, compared to typical serving sizes, sticky rice is usually higher in calories, especially when eaten in large portions or with many toppings.

How does blood glucose level affect feelings of hunger?

One important factor related to weight gain is the speed at which blood sugar levels rise after eating. Foods with a high glycemic index often cause the body to release more insulin to move sugar from the blood into the cells. When blood sugar rises and then falls rapidly, feelings of hunger can return sooner.

Both sticky rice and bread are in the group of foods with a high glycemic index. However, this does not mean that eating sticky rice or bread will necessarily lead to weight gain. The rate of sugar absorption also depends on the accompanying foods. If breakfast includes protein such as eggs, lean meat, or fiber-rich foods like vegetables, the rate of blood sugar increase may be slower and help you feel fuller for longer.

How to eat breakfast that keeps you feeling full for longer without worrying about gaining weight?

In reality, no single food item automatically causes weight gain if the total daily calorie intake remains appropriate for the body's needs. The most important factors are how and how often you eat.

A small portion of sticky rice with egg and minimal oily toppings might be more reasonable than a loaf of white bread with lots of fatty sauce. Conversely, whole-wheat bread with vegetables, egg, and lean meat is usually more suitable for those who want to control their weight than savory sticky rice with lots of fatty meat.

Besides the main dish, the accompanying drink also greatly affects the total energy intake. Many people eat sticky rice or bread for breakfast and then drink milk tea, coffee with milk, or soft drinks. The sugar and calories from these drinks contribute to faster weight gain.

To minimize the risk of weight gain at breakfast, people should prioritize moderate portions, increase vegetables and protein, limit fatty toppings, and avoid excessive sugary drinks, according to Verywell Health .

Source: https://thanhnien.vn/an-sang-voi-xoi-hay-banh-mi-de-tang-can-hon-185260507144827224.htm