Eating Yuanxiao glutinous rice balls this way is healthier

It is almost the time of the year to eat glutinous rice balls during the Lantern Festival. Some people still can't help asking why we eat glutinous rice balls during the Lantern Festival, what is the difference between glutinous rice balls and glutinous rice balls, and how to eat them healthier? The following is the correct way to eat glutinous rice balls during the Lantern Festival.

The Origin of Eating Tangyuan on Lantern Festival

Why is the Lantern Festival held on the fifteenth day of the first lunar month? The first lunar month is the first month of the lunar calendar. Ancient people called "night" "xiao". Since the fifteenth day of the first lunar month is the first full moon night of the year, it is called the Lantern Festival, also known as Shangyuan Festival and Yuanxiao. According to folklore, the Lantern Festival was valued as early as the Western Han Dynasty, and officially became a national folk festival after the Han and Wei dynasties.

Why do we eat glutinous rice balls during the Lantern Festival? The origin of glutinous rice balls can be traced back to the end of the Spring and Autumn Period. Some research also suggests that they first appeared in the Western Jin Dynasty. By the Song Dynasty, the custom of eating glutinous rice balls became widely popular and became an important symbol of the Lantern Festival. Glutinous rice balls are also called yuanzi, yuanzi, tuanzi, and tangtuan. Because they float on the water after being cooked, they are also called "floating glutinous rice balls."

Is there any difference between Yuanxiao and Tangyuan?

Yuanxiao and Tangyuan are not much different, both are foods based on glutinous rice and sugar. In addition to the large amount of starch in glutinous rice flour, there is also a lot of sugar in the filling, which can be regarded as a refined staple food.

However, their production methods are different. Yuanxiao is made by rolling dry powder, with smaller fillings and thicker powder; while glutinous rice balls are made by wrapping wet powder after scalding glutinous rice with hot water, and usually have larger fillings. In short, Yuanxiao is "rolled" and glutinous rice balls are "wrapped". Overall, their raw materials and nutrition are basically the same, with little difference.

In southern my country, dumplings are collectively called "tangyuan" and in northern China, they are called "yuanxiao". Eating dumplings has a good meaning, symbolizing people's expectation for family reunion. When the dumplings are cooked, they float on the water, just like a bright moon hanging in the sky, making people feel the warm atmosphere of reunion. There is a bright moon in the sky, dumplings in the bowl, and every family is reunited, which means reunion and auspiciousness.

Things to pay attention to when eating Yuanxiao glutinous rice balls

First, reduce the amount of staple food. To increase the taste, most commercially available glutinous rice balls are added with lard (or edible oil products), nuts and sugar. The combination of starch, sugar and fat is not low in calories. Glutinous rice flour and rice are the same kind of staple food. Eating three glutinous rice balls is equivalent to half a bowl of rice. Therefore, when eating glutinous rice balls, control the amount of staple food appropriately.

Second, it is best to eat it while hot. The glutinous rice flour used to make glutinous rice balls is mainly amylopectin, which is easily digested and absorbed by the human body after being boiled in water. When the sticky and soft glutinous rice cools down, it will become hard and difficult to digest. It is recommended to eat it while hot. At the same time, because glutinous rice has a high viscosity and dissipates heat slowly, eat it slowly to avoid burns. In addition, the viscosity of glutinous rice plus oil may increase the gastrointestinal burden, so it should also be eaten in moderation to avoid discomfort caused by excessive oil.

The third is to pair them with light dishes. When eating high-fat glutinous rice balls, you should reduce the intake of braised pork and fried greasy dishes, and increase the proportion of light dishes such as cold dishes and steamed dishes. For example, if the glutinous rice balls contain lard, you can choose steamed fish instead of braised pork; if the filling contains sesame or peanuts, you can use cold spinach instead of peanut oil for cooking. This combination can not only reduce the burden of greasiness on the stomach, but also better balance the diet.

Fourth, sugar-free Yuanxiao dumplings should also be eaten in moderation. Some people believe that sugar-free Yuanxiao dumplings are healthier, especially suitable for people who are losing weight, have high blood sugar or diabetes. In fact, sugar-free usually just replaces sucrose with ingredients such as xylitol. Although it reduces sugar intake to a certain extent, it is not very meaningful. What's more, "sugar-free" does not mean low calories, nor does it mean a hypoglycemic reaction. Glutinous rice flour itself is an ingredient that increases blood sugar very quickly, even more than white sugar. Even without adding sugar, eating glutinous rice products is still not conducive to blood sugar control. What's more, in addition to sugar, there are starch and oil, and the saturated fatty acids in them are not very helpful in controlling blood lipids and weight.

Fifth, special groups should be careful when eating. Because glutinous rice can quickly raise blood sugar, people with chronic diseases such as diabetes, hypertension, and hyperlipidemia, as well as those who want to lose weight, are reminded to control the amount of glutinous rice balls they eat to avoid excessive blood sugar fluctuations or weight gain. Before eating glutinous rice balls, you can first eat some low-fat, high-fiber foods such as fungus, kelp, and tofu. People with low stomach acid, insufficient gastric motility, and poor gastrointestinal function can choose low-fat glutinous rice balls, cook them until soft, and then chew them slowly. People with high stomach acid must first eat some vegetables and soy products, add other staple foods until they are half full, and then eat one or two glutinous rice balls in moderation. Especially when children and the elderly eat this kind of sticky food, family members should take good care to prevent choking.

In short, eating three or five Yuanxiao dumplings in moderation can not only meet the occasion but also enjoy the joy of the festival and achieve a balance between food and health.

(The author Wang Yanli is a member of the China Science Writers Association and a registered nutritionist)