Rice is a staple food and most relished across the globe, mainly in Asian countries, for its rich flavour, texture and health benefits. Two commonly consumed rice varieties that often stand out are white rice and sticky rice. Although these rice types are a staple food in various cuisines, they differ in taste, texture, and uses.
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Take this two-minute read to learn more about their difference, benefits and potential drawbacks.
What is Sticky Rice?
Sticky rice or glutinous rice is a rice variety mainly cultivated in Southeast Asian countries. Despite its name, it is devoid of gluten. It gets its stickiness texture owing to its low amylose and high amylopectin content, which causes the grains to clump together when cooked.
Also Read: Brown Rice Vs White Rice: Which Is Better?
Common Uses:
Famous in Thai, Asian and Chinese cooking.
It is used in making delightful desserts, traditional Chinese dishes like dumplings, sushi, and sticky rice cakes.
Sticky rice is steamed rather than boiled.
What is White Rice?
White rice is a refined cereal where the husk, bran, and germ are removed during the processing, leaving only the starchy endosperm layer. This method extends shelf life but strips away dietary fiber and numerous vital nutrients.
Common Uses:
White rice is a staple food in global cuisines, including Indian, Chinese, Latin American, and Middle Eastern dishes.
Used in pilafs, biryanis, risottos, and porridges.
Nutritional Comparison
Here is a basic comparison per 100 grams (cooked):
| Nutrient | Sticky Rice (Glutinous) | White Rice (Long Grain) |
| Calories | 97 kcal | 130 kcal |
| Carbohydrates | 21.0 g | 28.0 g |
| Protein | 2.0 g | 2.7 g |
| Fat | 0.2 g | 0.3 g |
| Fiber | 0.3 g | 0.4 g |
| Sugar | 0 g | 0 g |
| Glycemic Index | High (90+) | High (70-89) |
Both rice varieties are rich in carbohydrates, with sticky rice being slightly higher in calories owing to its high starch content. Sticky rice and white rice contain fair amounts of nutrients, as they are processed and stripped of the bran layer.
Health Benefits
Sticky Rice
Easy to digest, it has low fiber content that is gentler on sensitive stomachs.
It is gluten-free and safe for people with gluten intolerance or celiac disease.
Rich in carbs, white rice offers a quick energy source, which is beneficial for athletes or heavy workers.
White Rice
White rice is usually fortified and enriched with iron, folic acid, and B vitamins.
It is versatile and can be paired with a wide range of dishes and cooking styles.
White rice is easily digested, which makes it a deal food for those recovering from surgery or included in bland diet plans.
Cooking Process
The cooking method for both these rice types is entirely different. White rice is cooked using a boiling or steaming process, and the time taken to cook depends on the type of rice used. While sticky rice is soaked for several hours before cooking, and then steamed and not boiled. This method ensures the rice retains its texture and chewy consistency.
Side Effects
Sticky Rice
High in glycemic index (GI) can cause sudden spikes in blood sugar.
May cause bloating and digestive discomfort, especially if consumed in large amounts.
White Rice
As the nutrients are stripped, it contains less fiber, vitamins, and minerals than brown rice.
As it is high in GI and carbs, excess intake is linked to increased Type 2 diabetes risk in some studies.
Like other rice types, it can contain small amounts of arsenic.
Which Rice is Healthier?
For general health and blood sugar management, white rice may be a better option than sticky rice, especially if it’s enriched. But for occasional indulgence or trying traditional recipes, sticky rice can be used in moderation.
The answer to which rice is better depends on what you are cooking. Regular white rice is best suited for making a broad range of dishes, and it can be paired with most foods. On the other hand, sticky rice is suitable for dishes that need the rice to clump together. Moreover, if you are making authentic Asian cuisines or need rice to be in a specific texture, like sushi or mango rice, sticky rice is the best choice.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Exploring Nutritional Compositions, Volatile Compounds, Health Benefits, Emerging Processing Technologies, and Potential Food Products of Glutinous Rice: A Review
Author links open overlay panel
Maimunah Mohd Ali 1 2 4
, Norhashila Hashim 2 3
https://www.sciencedirect.com/science/article/pii/S1672630824000118
A systematic review of the influence of rice characteristics and processing methods on postprandial glycaemic and insulinaemic responses
Hanny M Boers 1,*, Jack Seijen ten Hoorn 1, David J Mela 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC4579564/
