{"id":129958,"date":"2025-09-17T10:38:03","date_gmt":"2025-09-17T02:38:03","guid":{"rendered":"https:\/\/gogoherbs.com\/?p=129958"},"modified":"2026-10-16T14:15:27","modified_gmt":"2026-10-16T06:15:27","slug":"blog-%e7%ab%af%e5%8d%88%e5%90%83%e7%b2%bd%e4%b8%89%e6%8b%9b%e6%8e%a7%e5%88%b6%e9%ab%94%e9%87%8d","status":"publish","type":"post","link":"https:\/\/gogoherbs.com\/en\/blog-%e7%ab%af%e5%8d%88%e5%90%83%e7%b2%bd%e4%b8%89%e6%8b%9b%e6%8e%a7%e5%88%b6%e9%ab%94%e9%87%8d","title":{"rendered":"Eating Zongzi During Dragon Boat Festival Without Gaining Weight: Zongzi Calories, Northern and Southern Style Zongzi, and 3 Practical Principles"},"content":{"rendered":"<div class=\"ace-line\" dir=\"auto\" data-node=\"true\">\n<blockquote><p>Eating zongzi (sticky rice dumplings) is a traditional custom for the Dragon Boat Festival, but many people only realize the calorie content after eating them\u2014a single traditional savory zongzi can have almost or even exceed the calories of a regular meal. However, by keeping a few things in mind, you can enjoy the festival while keeping your calorie intake at a reasonable level:<strong>Reduce the amount of glutinous rice and increase the amount of beans and high-fiber fillings; limit the amount of sweet and alkaline rice dumplings and use less sauce; eat vegetables and protein first, and then eat rice dumplings last.<\/strong><\/p><\/blockquote>\n<p>The reason why zongzi (sticky rice dumplings) are &quot;high in calories&quot; is not due to a single reason, but rather...<strong>Glutinous rice easily absorbs oil, and fillings are often high in fat and sodium.<\/strong>Both aspects work simultaneously. This article will first clarify where the calories come from, then compare the differences between northern-style zongzi, southern-style zongzi, alkaline zongzi, and vegetarian zongzi, then summarize 3 practical principles, and add eating tips and people who need to pay attention.<\/p>\n<p>Let me clarify the positioning first: This article belongs to...<strong>General Dietary Information<\/strong>\uff0c<strong>This does not constitute advice for the diagnosis, treatment, or prevention of any disease.<\/strong>If you have a chronic illness (especially diabetes, high blood pressure, high cholesterol, or gastrointestinal or gallbladder diseases), please consult a doctor or registered dietitian before adjusting your diet.<\/p>\n<nav aria-label=\"Table of contents\">\n<h2>This article contains<\/h2>\n<ol>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#calorie\">How many calories are in a single zongzi (sticky rice dumpling)?<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#why\">Why are zongzi (sticky rice dumplings) so high in calories?<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#types\">What are the differences between northern-style zongzi, southern-style zongzi, alkaline zongzi, and vegetarian zongzi?<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#principles\">Three practical principles for eating seasonally without fear of weight gain.<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#tips\">Other eating tips: portion sizes, pairings, and food safety<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#care\">Who should be especially careful?<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#faq\">Frequently Asked Questions<\/a><\/li>\n<li><a href=\"http:\/\/127.0.0.1:51138\/static-html\/eddeabf32f0ddc02\/#sources\">Data Sources and Health Disclaimer<\/a><\/li>\n<\/ol>\n<\/nav>\n<h2 id=\"calorie\">How many calories are in a single zongzi (sticky rice dumpling)?<\/h2>\n<p>Let&#039;s look at the official figures from Hong Kong first. The Centre for Health Protection pointed out that...<strong>A medium-sized savory rice dumpling (weighing about 253 grams) provides approximately 455 kilocalories, equivalent to a regular meal.<\/strong>The amount of glutinous rice it contains is equivalent to...<strong>A bowl and a half of white rice<\/strong>The same document also indicates that a medium-sized savory zongzi contains...<strong>Approximately 17 grams of fat (equivalent to about 3 to 4 teaspoons of oil) represents about 30% of the recommended daily upper limit for total fat intake for adults.<\/strong>In other words, eating one zongzi is equivalent to consuming a meal&#039;s main course and a significant proportion of fat in one go.<\/p>\n<p>For comparison, a bowl of about 200 grams of cooked white rice provides approximately 260 kcal (USDA database states that 100 grams of cooked white rice provides approximately 130 kcal). This also explains why zongzi (sticky rice dumplings) can easily exceed the recommended daily intake \u2013 it&#039;s not a side dish, but a combination of staple food, oil, and toppings.<\/p>\n<p>The preparation methods for zongzi (sticky rice dumplings) vary from region to region, resulting in differences in calorie content. Taking Taiwan as an example, a common method in Taiwan, northern zongzi typically contain 500 to 600 kcal per piece, while southern zongzi contain approximately 450 to 500 kcal. The difference mainly stems from\u2026<strong>Cooking methods<\/strong>(See next section). Actual figures will vary depending on the quantity, amount of filling, and brand. When purchasing pre-packaged zongzi, you can refer to the nutrition label on the packaging for comparison.<\/p>\n<table>\n<thead>\n<tr>\n<th>Types of Zongzi<\/th>\n<th>Approximate calories per piece<\/th>\n<th>Features<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Salty pork rice dumpling (medium, about 253 grams)<\/td>\n<td>Approximately 455 kcal (Hong Kong official figures)<\/td>\n<td>Approximately 17 grams of fat; the amount of glutinous rice is about one and a half bowls of white rice.<\/td>\n<\/tr>\n<tr>\n<td>Northern Zongzi<\/td>\n<td>Approximately 5001 TP1T600 kcal<\/td>\n<td>The rice and filling are first stir-fried, then wrapped in leaves and steamed, resulting in a more distinct grain texture.<\/td>\n<\/tr>\n<tr>\n<td>Southern Zongzi<\/td>\n<td>Approximately 4501 TP1T500 kcal<\/td>\n<td>Raw glutinous rice is wrapped with fillings and then boiled in water to make it softer and more glutinous.<\/td>\n<\/tr>\n<tr>\n<td>alkaline rice dumplings<\/td>\n<td>Roughly the same as savory meat rice dumplings<\/td>\n<td>It&#039;s low in fat, but contains a high proportion of glutinous rice, so its overall calorie content may not be low.<\/td>\n<\/tr>\n<tr>\n<td>Vegetarian rice dumplings (or vegetable rice dumplings)<\/td>\n<td>Depending on the filling, it may not be lower.<\/td>\n<td>Commonly used vegetarian meat, vegetarian ham, and other processed ingredients typically have a high sodium content.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>It is worth noting that many people believe that &quot;alkaline rice dumplings are lighter and lower in calories,&quot; but the Centre for Health Protection clearly points out:<strong>Although alkaline rice dumplings are lower in fat, they contain a lot of glutinous rice, and their calorie content is roughly the same as that of savory meat rice dumplings.<\/strong>For example, when eating a main meal, the maximum number of servings should be one piece.<\/p>\n<h2 id=\"why\">Why are zongzi (sticky rice dumplings) so high in calories?<\/h2>\n<p>To understand the calories in zongzi, you can break it down into two parts:<strong>Sticky rice<\/strong>\u8207<strong>filling<\/strong>\u3002<\/p>\n<h3>Glutinous rice: High in amylopectin, leading to a rapid rise in glycemic index.<\/h3>\n<p>Glutinous rice (also known as sticky rice, sweet rice, or sweet rice) belongs to the same family of rice as regular white rice, but their starch composition differs. According to a review published in *Foods* in 2025...<strong>Glutinous rice contains 951 TP4T to 1001 TP4T of amylopectin and almost no amylose, resulting in a glycemic index (GI) between approximately 75 and 98.<\/strong>In comparison, the GI of regular white rice is approximately 64 to 93 (Farooq &amp; Yu, 2025).<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40565633\/\" target=\"_blank\" rel=\"noopener\">PMID 40565633<\/a>Amylopectin has many branches and more sites for contact with digestive enzymes, so it is broken down into glucose more quickly, and blood sugar rises faster.<\/p>\n<p>This also explains a common misconception: the stickiness and difficulty in chewing of glutinous rice does not mean it is slow to digest. The real key is...<strong>Glutinous rice raises blood sugar quickly, while the oil in zongzi slows down gastric emptying.<\/strong>The combination of these two factors is what makes many people feel &quot;full and bloated&quot; after eating zongzi. Therefore, controlling the portion size and how it&#039;s paired is more practical than simply worrying about how &quot;difficult to digest&quot; it is.<\/p>\n<h3>Filling: More than three layers of pork<\/h3>\n<p>Many people believe that the high calorie content of zongzi (sticky rice dumplings) is solely due to the &quot;three-layered pork,&quot; but there are actually several other high-fat ingredients. For example, raw pork belly, according to the USDA database, contains approximately [missing information - likely a percentage] per 100 grams.\u00a0<strong>518 kcal, approximately 53 grams of fat<\/strong>Foods containing high fat, such as salted egg yolks, cured meat, and peanuts, are also high in fat and sodium. As for vegetarian rice dumplings, which many believe are healthier without meat, the vegetarian meat and vegetarian ham commonly used are highly processed foods.<strong>Sodium content is usually high<\/strong>It is advisable to eat in moderation and pay attention to overall sodium intake, rather than simply judging based on &quot;with or without meat&quot;.<\/p>\n<p>In contrast, the shiitake mushrooms in the filling are low in calories (about 34 kcal per 100 grams and about 2.5 grams of dietary fiber), and the bamboo shoots, mushrooms and other vegetable ingredients can also increase fiber and satiety - this is where &quot;modifying the filling&quot; can play a role.<\/p>\n<h2 id=\"types\">What are the differences between northern-style zongzi, southern-style zongzi, alkaline zongzi, and vegetarian zongzi?<\/h2>\n<p>Many popular science articles about zongzi (sticky rice dumplings) incorrectly describe how to make them in the north and south. Here, we&#039;ll correct a common mistake:<strong>Northern-style zongzi are &quot;stir-fried first, then steamed&quot;\u2014the rice and filling are stir-fried, wrapped in leaves, and then steamed; Southern-style zongzi are &quot;raw rice wrapped with filling and then boiled&quot;\u2014raw glutinous rice and filling are wrapped and then boiled.<\/strong>In other words, the reason why southern-style zongzi are lighter is because...<strong>The main cooking method is boiling, with minimal pre-frying in oil.<\/strong>Instead of &quot;making it by steaming&quot;.<\/p>\n<ul>\n<li><strong>Northern Zongzi<\/strong>The glutinous rice is first stir-fried with the filling and oil, then wrapped and steamed. The starch absorbs a lot of oil, resulting in a drier texture, distinct grains, and generally higher calories.<\/li>\n<li><strong>Southern Zongzi<\/strong>Raw glutinous rice and fillings are wrapped and then boiled in water. The rice is less likely to be fried in oil beforehand, resulting in a softer and stickier texture. The calories are generally slightly lower than those of northern-style rice dumplings.<\/li>\n<li><strong>alkaline rice dumplings<\/strong>Glutinous rice is mixed with alkaline water, wrapped, and cooked. It has a soft and sticky texture and a mild flavor. It is often eaten with syrup or sugar. It may not be low in calories, but the sugar content will increase significantly after dipping in the sauce.<\/li>\n<li><strong>Vegetarian rice dumplings (or vegetable rice dumplings)<\/strong>Replace meat with beans, mushrooms, or vegetarian ingredients, but processed vegetarian ingredients are often used, which may have a higher sodium content, so be careful.<\/li>\n<\/ul>\n<p>Regardless of which one, the common point is...<strong>High in glutinous rice, low in vegetables, and high in oil and sodium.<\/strong>To learn about the role of whole grains (such as replacing some white rice with brown rice or oats) in the diet, please refer to the information on this website.<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e5%a6%82%e4%bd%95%e6%94%9d%e5%8f%96%e4%ba%94%e7%a9%80%e9%9b%9c%e7%b3%a7\/\" target=\"_blank\" rel=\"noopener\">Whole grains and millet<\/a>\u3009\u3002<\/p>\n<h2 id=\"principles\">Three practical principles for eating seasonally without fear of weight gain.<\/h2>\n<p>The following three aspects address the two &quot;calorie sources&quot; mentioned above: glutinous rice and fillings, and portion size and combination.<\/p>\n<h3>Principle 1: Reduce the amount of glutinous rice and add beans and high-fiber fillings.<\/h3>\n<p>Traditional zongzi (sticky rice dumplings) are mainly composed of starch, oil, and meat, and generally lack vegetables and fiber. When making them at home, consider the following:<\/p>\n<ul>\n<li><strong>Reduce the amount of glutinous rice by half.<\/strong>Replace some of the glutinous rice with whole grains such as millet, oats, quinoa, and brown rice, or beans such as mung beans, red beans, black-eyed peas, and soybeans\u2014this reduces the starch content and increases dietary fiber.<\/li>\n<li><strong>Choose high-fiber ingredients for the filling<\/strong>Bamboo shoots, mushrooms (such as king oyster mushrooms and shiitake mushrooms), shredded carrots, etc., can replace some of the high-fat processed meats.<\/li>\n<li><strong>Want to increase chewiness<\/strong>You can add low-calorie ingredients such as konjac, or use konjac rice to further reduce starch and total calories.<\/li>\n<\/ul>\n<p>The Centre for Health Protection also suggests that when making homemade savory rice dumplings, lean pork or skinless chicken can be used instead of cured pork belly and pork belly, and dried scallops, dried shrimp, and shiitake mushrooms can be used instead of Jinhua ham, salted egg yolks, and cured pork belly.<strong>It can reduce sodium content and also help enhance the umami flavor of food.<\/strong>To learn more about the role of konjac in weight management and precautions for its consumption, please refer to the information on this website.<a href=\"https:\/\/gogoherbs.com\/en\/blog-%e8%92%9f%e8%92%bb%e8%83%bd%e7%98%a6%e8%ba%ab-%e4%bd%86%e9%9c%80%e7%95%b6%e5%bf%83%e4%b8%89%e5%80%8b%e9%99%b7%e9%98%b1\/\" target=\"_blank\" rel=\"noopener\">The efficacy, weight loss evidence, and food safety of konjac<\/a>\u3009\u3002<\/p>\n<p>Dietary fiber helps with bowel movements and a feeling of fullness. The Centre for Health Protection recommends that...<strong>Adults and adolescents should consume 25 grams or more of dietary fiber daily.<\/strong>The goal is to consume at least two servings of fruit and at least three servings of vegetables daily.<a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/90018.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection: Healthy diet high in fiber<\/a>Replacing some of the glutinous rice with beans and whole grains is a feasible way to increase the fiber content of a zongzi (sticky rice dumpling).<\/p>\n<h3>Principle Two: Limit the amount of sweet and alkaline rice dumplings, and use less sauce.<\/h3>\n<p>Alkaline rice dumplings and sweet rice dumplings like red bean paste dumplings are not necessarily low in calories (see table above). It&#039;s also important to note that...<strong>Hidden Calories from Dipping Sauce<\/strong>Dipping sauces made with refined sugars such as granulated sugar, honey, and syrup can easily cause a sharp increase in sugar intake.<\/p>\n<p>The suggested approach is &quot;limited availability&quot; and &quot;exchange,&quot; rather than a complete ban:<strong>Treat sweet rice dumplings as a snack rather than a main meal, and correspondingly reduce the amount of rice consumed at regular meals.<\/strong>This is a relatively easy-to-implement balancing approach. This is also a joint reminder from the Centre for Health Protection and the Centre for Food Safety.<strong>Reduce the use of soy sauce or sugar when eating zongzi.<\/strong>\u3002<\/p>\n<h3>Principle 3: Eat vegetables and protein first, and eat zongzi last.<\/h3>\n<p>The order in which foods are eaten has a real impact on postprandial blood sugar. A research team at Weill Cornell Medical College in the United States conducted an experiment with 16 patients with type 2 diabetes, eating the same meal in three different orders: &quot;carbohydrates first,&quot; &quot;carbohydrates last,&quot; and &quot;all carbohydrates together.&quot; The results showed that:<strong>Eating carbohydrates last results in a post-meal blood sugar area that is approximately 531 TP4T lower, a blood sugar peak that is approximately 541 TP4T lower, and requires approximately 251 TP4T less insulin than eating carbohydrates first.<\/strong>(Shukla et al., 2017,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28989726\/\" target=\"_blank\" rel=\"noopener\">PMID 28989726<\/a>Previous research in the same group can be found in Shukla et al., 2015.<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26106234\/\" target=\"_blank\" rel=\"noopener\">PMID 26106234<\/a>\uff09\u3002<\/p>\n<p>Applying this to the scenario of eating zongzi, it means<strong>Eat vegetables and protein first (such as a dish of blanched vegetables, clear soup, lean meat, or soy products), and then eat the zongzi (sticky rice dumpling) last.<\/strong>The study primarily focused on diabetic patients, and the effects may vary for the general population; however, eating vegetables before staple foods does help increase satiety and is a worthwhile eating habit to try. Adjustments to dietary habits should be made in accordance with individual health conditions.<\/p>\n<h2 id=\"tips\">Other eating tips: portion sizes, pairings, and food safety<\/h2>\n<ul>\n<li><strong>Using rice dumplings instead of rice<\/strong>If you eat zongzi in one meal, reduce your intake of rice, noodles, and other grain-based staple foods to avoid &quot;double the starch.&quot;<\/li>\n<li><strong>Pair with vegetables<\/strong>The Centre for Health Protection recommends adding a side dish of blanched vegetables (approximately 160 grams of vegetables per person per meal) when eating zongzi to increase dietary fiber and a feeling of fullness. The best accompaniments to zongzi are refreshing dishes such as bamboo shoot soup or vegetable and tofu soup.<\/li>\n<li><strong>Control the portion size<\/strong>One medium-sized savory rice dumpling is equivalent to a full meal. If sharing it with others, it is advisable to reduce the amount of other grain-based foods at the same time.<\/li>\n<li><strong>Eating during the day<\/strong>If you have slow digestion or gastrointestinal problems, you can eat during the day and chew slowly and only take small bites.<\/li>\n<\/ul>\n<p>Regarding food safety, the Centre for Food Safety reminds you:<strong>Cooked zongzi (sticky rice dumplings) that are not eaten immediately should be cooled and stored at 4 degrees Celsius or below.<\/strong>Before eating<strong>Thoroughly heat until the core temperature reaches 75 degrees Celsius or above.<\/strong>\uff1b<strong>Zongzi should not be reheated more than once.<\/strong>Reheated zongzi should be eaten as soon as possible.<a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/whatsnew\/whatsnew_sfst\/whatsnew_sfst_Rice_Dumplings_and_Food_Safety.html\" target=\"_blank\" rel=\"noopener\">Food Safety Centre: Food Safety of Zongzi (sticky rice dumplings)<\/a>When purchasing pre-packaged zongzi (sticky rice dumplings), pay attention to the expiration date and check that the packaging is intact.<\/p>\n<h2 id=\"care\">Who should be especially careful?<\/h2>\n<p>Zongzi (sticky rice dumplings) are high in fat and sodium, and have a high proportion of glutinous rice. The following groups should pay extra attention to the portion size and timing of consumption; if in doubt, they should consult a doctor or registered dietitian first:<\/p>\n<ul>\n<li><strong>Patients with gastrointestinal diseases<\/strong>Such conditions include peptic ulcers and gastroesophageal reflux (acid reflux). High-fat foods are one of the triggering factors for gastroesophageal reflux in some people.<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/acid-reflux-ger-gerd-adults\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\">NIDDK (American Institute for Nutrition and Health): Diet and Nutrition for GERD<\/a>Eating within 3 hours of bedtime may worsen symptoms. It is recommended to halve the portion size and chew slowly.<\/li>\n<li><strong>Patients with gallbladder disease (such as gallstones)<\/strong>A high-fat diet is a trigger for biliary colic in some people. Maintaining a healthy weight and choosing high-fiber and healthier fats are the officially recommended daily guidelines.<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\">NIDDK (USA): Diet and Nutrition for Gallstones<\/a>\uff09\u3002<\/li>\n<li><strong>People with &quot;three highs&quot;<\/strong>(High blood pressure, high blood sugar, high cholesterol): Zongzi (sticky rice dumplings) are high in sodium, and excessive salt intake is detrimental to blood pressure control.<a href=\"https:\/\/www.chp.gov.hk\/tc\/content\/9\/25\/35390.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection: Hypertension<\/a>It is recommended to choose lighter varieties, reduce the amount of dipping sauce, and control the overall portion size.<\/li>\n<li><strong>Elderly and young children with slower digestion<\/strong>It is advisable to eat small portions frequently, chew slowly, and pay attention to swallowing.<\/li>\n<\/ul>\n<p>If you experience persistent abdominal pain, severe or persistent vomiting, chest pain, or difficulty breathing after eating, seek medical attention immediately; in an emergency, call [phone number].\u00a0<strong>999<\/strong>\u00a0Help needed.<\/p>\n<h2 id=\"faq\">Frequently Asked Questions<\/h2>\n<h3>How many calories are in a single zongzi (sticky rice dumpling)?<\/h3>\n<p>For example, according to figures from the Hong Kong Centre for Health Protection, a medium-sized savory rice dumpling (about 253 grams) provides approximately 455 kcal, equivalent to the calories of a regular meal, including about 17 grams of fat and the amount of glutinous rice is roughly equivalent to one and a half bowls of white rice. Different types and sizes of rice dumplings vary considerably; northern-style rice dumplings generally contain about 500 to 600 kcal, while southern-style rice dumplings contain about 450 to 500 kcal. When purchasing pre-packaged rice dumplings, refer to the nutrition label on the packaging.<\/p>\n<h3>Are southern-style rice dumplings really lower in calories than northern-style ones?<\/h3>\n<p>Generally speaking, yes. Northern-style zongzi are made by first stir-frying the glutinous rice and filling with oil before steaming. Since the starch absorbs more oil, they are usually higher in calories. Southern-style zongzi are made by wrapping the filling with raw glutinous rice and then boiling it. They are less likely to stir-fry the rice with oil beforehand, so they are generally slightly lower in calories. However, the difference between the two varies depending on the amount and filling, and is not a fixed number.<\/p>\n<h3>Are alkaline rice dumplings low in calories?<\/h3>\n<p>Not necessarily. While alkaline rice dumplings have a lower fat content than savory meat dumplings, they contain more glutinous rice, and the Centre for Health Protection indicates that their calorie content is roughly the same. Adding sugar, honey, or syrup dipping sauces significantly increases the sugar content. Therefore, it is recommended to limit consumption and reduce the amount of dipping sauces.<\/p>\n<h3>How many zongzi can you eat a day during the Dragon Boat Festival?<\/h3>\n<p>There is no fixed upper limit that applies to everyone; the key is to include the zongzi (sticky rice dumpling) in your overall daily calorie and portion count. Since one medium-sized savory zongzi is equivalent to a full meal, the Centre for Health Protection recommends sharing it with family and friends, trying different flavors, and if you&#039;re having one as a main meal, correspondingly reduce your intake of rice, noodles, and other grains. For weight control, please also refer to the information on this website.<a href=\"https:\/\/gogoherbs.com\/en\/blog-%E6%B8%9B%E8%82%A5%E6%95%88%E6%9E%9C%E9%87%8F%E8%85%B0%E5%9C%8D%E6%9B%B4%E5%87%86%E7%A2%BA-%E7%87%9F%E9%A4%8A%E5%B8%AB%E6%8E%A8%E8%96%A6%E5%85%AD%E6%AC%BE%E5%84%AA%E8%B3%AA%E9%9B%B6%E9%A3%9F\/\" target=\"_blank\" rel=\"noopener\">Waist circumference and metabolic syndrome<\/a>The article, titled &quot;On the Long-Term Observation of Waist Circumference and Overall Dietary Habits,&quot; presents a study on this topic.<\/p>\n<h3>Can zongzi (sticky rice dumplings) be eaten as a main meal?<\/h3>\n<p>Yes, but it should be considered as a &quot;main meal&quot;. The amount of glutinous rice in a medium-sized savory rice dumpling is equivalent to one and a half bowls of white rice, and it contains less fiber and vegetables. It is recommended to pair it with a dish of blanched vegetables or vegetable soup to supplement dietary fiber and provide a feeling of fullness.<\/p>\n<h3>What goes well with zongzi (sticky rice dumplings)?<\/h3>\n<p>It is recommended to pair the meal with vegetables (blanched vegetables, bamboo shoot soup, vegetable and tofu soup) and a moderate amount of protein (lean meat, soy products), while reducing the use of seasonings such as soy sauce and sugar. This will increase fiber and satiety, and make it easier to control overall calorie and sodium intake.<\/p>\n<h3>Is glutinous rice really hard to digest?<\/h3>\n<p>Many people&#039;s understanding needs to be corrected. Glutinous rice is mainly composed of amylopectin, which is actually more easily broken down by amylase.<strong>Blood sugar rises faster<\/strong>(See above). Feeling &quot;sluggish&quot; after eating zongzi is mainly due to the oil in it slowing down gastric emptying and its large portion size. Therefore, the key is to control the portion size and pair it with vegetables, rather than simply focusing on &quot;how difficult it is to digest glutinous rice&quot;.<\/p>\n<h3>Can people with diabetes eat zongzi (sticky rice dumplings)?<\/h3>\n<p>The choice should be based on individual medical conditions and blood sugar control; it is recommended to consult a doctor or registered dietitian first. Suggested approaches include: choosing lighter varieties, controlling portion sizes, replacing rice with zongzi (reducing other staple foods during the meal), eating vegetables and protein first and then the zongzi, and minimizing dipping sauces. Glutinous rice raises blood sugar quickly, so pay attention to post-meal blood sugar levels.<\/p>\n<h3>Can people with stomach problems eat zongzi (sticky rice dumplings)?<\/h3>\n<p>If you have acid reflux or peptic ulcers, high-fat foods can be a trigger for symptoms in some people. Be mindful of portion sizes and avoid eating before bed. Chewing slowly and choosing lighter, more refreshing foods is usually more comfortable. If symptoms persist or worsen, consult a doctor.<\/p>\n<h3>How should leftover zongzi (sticky rice dumplings) be stored and reheated?<\/h3>\n<p>According to the Centre for Food Safety&#039;s recommendations: Cooked rice dumplings that are not eaten immediately should be placed in a covered container and cooled to 4 degrees Celsius or below; they should be thoroughly reheated to a core temperature of 75 degrees Celsius or above before eating; rice dumplings should not be reheated more than once, and reheated rice dumplings should be eaten as soon as possible.<\/p>\n<h2 id=\"sources\">Data Sources and Health Disclaimer<\/h2>\n<p><strong>Official source<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/90054.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection: &quot;Zongzi&quot; (rice dumplings) should be nutritious.<\/a>(Conversion of calories, fat, and glutinous rice amount between savory meat rice dumplings and alkaline rice dumplings, suggestions for homemade versions and dipping sauces)<\/li>\n<li><a href=\"https:\/\/www.chp.gov.hk\/tc\/static\/90018.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection: Healthy diet high in fiber<\/a>(Dietary fiber recommendations, daily fruit and vegetable servings)<\/li>\n<li><a href=\"https:\/\/www.cfs.gov.hk\/tc_chi\/whatsnew\/whatsnew_sfst\/whatsnew_sfst_Rice_Dumplings_and_Food_Safety.html\" target=\"_blank\" rel=\"noopener\">Food Safety Centre: Food Safety of Zongzi (sticky rice dumplings)<\/a><\/li>\n<li><a href=\"https:\/\/www.fehd.gov.hk\/tc_chi\/news\/details\/20160531_0676.html\" target=\"_blank\" rel=\"noopener\">Centre for Food Safety: Results of a Survey on Seasonal Foods Like Zongzi<\/a><\/li>\n<li><a href=\"https:\/\/www.chp.gov.hk\/tc\/content\/9\/25\/35390.html\" target=\"_blank\" rel=\"noopener\">Centre for Health Protection: Hypertension<\/a><\/li>\n<li><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/acid-reflux-ger-gerd-adults\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\">NIDDK (American National Institute for Health and Nutrition) - Diet and Nutrition for Gastroesophageal Reflux Disease (GERD)<\/a><\/li>\n<li><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\">NIDDK (USA): Diet and Nutrition for Gallstones<\/a><\/li>\n<\/ul>\n<p><strong>Research Literature<\/strong><\/p>\n<ul>\n<li>Farooq MA, Yu J. Starches in Rice: Effects of Rice Variety and Processing\/Cooking Methods on Their Glycemic Index.\u00a0<em>Foods<\/em>. 2025;14(12):2022.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40565633\/\" target=\"_blank\" rel=\"noopener\">PMID 40565633<\/a><\/li>\n<li>Shukla AP, Andono J, Touhamy SH, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes.\u00a0<em>BMJ Open Diabetes Res Care<\/em>. 2017;5(1):e000440.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28989726\/\" target=\"_blank\" rel=\"noopener\">PMID 28989726<\/a><\/li>\n<li>Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels.\u00a0<em>Diabetes Care<\/em>. 2015;38(7):e98-e99.\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26106234\/\" target=\"_blank\" rel=\"noopener\">PMID 26106234<\/a><\/li>\n<li>Nutritional data (per 100 grams) are referenced from USDA FoodData Central: cooked white rice (FDC ID 168878), cooked glutinous rice (FDC ID 2708422), raw pork belly (FDC ID 167812), and raw shiitake mushrooms (FDC ID 169242).<\/li>\n<\/ul>\n<p><strong>Health Disclaimer<\/strong><\/p>\n<p>This article is for general health and dietary information only and should not replace professional medical diagnosis, treatment, or individual nutritional advice. Everyone&#039;s constitution, health condition, and disease risk are different, and dietary arrangements should be adjusted according to individual circumstances. The figures cited in this article are general reference values; the actual nutritional composition of food will vary depending on portion size, recipe, and brand. If you have a chronic illness or have questions about your diet, please consult a doctor or registered dietitian.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u7aef\u5348\u5403\u7cbd\u662f\u61c9\u7bc0\u7fd2\u4fd7\uff0c\u4f46\u4e0d\u5c11\u4eba\u5403\u5b8c\u4e4b\u5f8c\u624d\u60f3\u8d77\u71b1\u91cf\u9019\u56de\u4e8b\u2014\u2014\u4e00\u9846\u50b3\u7d71\u9e79\u8089\u7cbd\u7684\u71b1\u91cf\uff0c\u5df2\u7d93\u63a5\u8fd1\u751a\u81f3\u8d85\u904e\u4e00\u9813\u6b63\u9910\u3002\u5176\u5be6\u53ea 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