Does rice cake increase blood sugar levels?
We'll explain how to eat in a way that doesn't cause a sudden spike in blood sugar, as well as healthy recipes.

Which is more likely to raise blood sugar levels: rice cakes or white rice?

After a meal, the carbohydrates in the food you eat are broken down into glucose and transported into the blood, causing your blood sugar level to rise.

The rise in blood sugar level is indicated by an index called the "GI value" and is generally classified into the following three categories.

• High GI foods: GI value of 70 or higher
• Mid-GI foods: GI value between 56 and 69
• Low GI foods: GI value of 55 or less

According to a report by the Japan Glycemic Index Research Association, both mochi (rice cakes) and white rice are high-GI foods with a GI value of 83 or higher, meaning they can raise blood sugar levels to a similar degree. *3
However, a joint study by Kyoto Prefectural University and Kyoto University has revealed that the glycemic index (GI) of glutinous rice, the raw material for mochi, ranges widely from 48 to 94, and varies greatly depending on the type. *4

Why is it said that mochi makes you gain weight?

The main reasons why mochi is said to be fattening are as follows:

• Eating a lot
• Seasoning is high in calories
• Don't exercise after meals

The next chapter will explain each cause in detail.

Eating a lot

Mochi has a good elasticity and is satisfying to eat, making it an ideal staple food, side dish, or snack. However, mochi has the same calorie content as one serving of white rice (one bowl), so eating too much of it can lead to weight gain.

Below is a comparison table of the ingredients of rice cakes and white rice.

(Reference: Ministry of Education, Culture, Sports, Science and Technology Food Composition Database |[Glutinous rice products]/Mochi,[Padded rice] / Polished rice / Non-glutinous rice）

Mochi (100g) is the equivalent of two pieces of cut mochi. It contains 2kcal, which is equivalent to one serving of white rice, and can be higher depending on the cooking method and toppings.

One or two may not be enough and you may end up eating too many, but because mochi is high in calories, it's important to be mindful of eating in moderation.

Seasoning is high in calories

Besides the standard soy sauce and seaweed, mochi can be seasoned with a wide range of flavors, including sweet ones like red bean paste and kinako, as well as sugar soy sauce, butter, cheese, mayonnaise, shichimi pepper, etc. However, sugar is high in carbohydrates, so if you are concerned about calories and carbohydrates, avoid ingredients that use a lot of sugar.

In particular, you should be careful with the following rice cakes, as they are high in both calories and carbohydrates.

* 1 serving (2 pieces)
(Reference: CalorieSlism |Anko,Abekawa mochi,Soy sauce,sugar,Butter mochi）

When eating high-calorie rice cakes, try to reduce the amount you eat and control your calorie intake.

Don't exercise after meals

According to an internet survey, 61.8% of respondents said they eat mochi during the New Year, while 7.9% said they eat it during the New Year or on other celebratory occasions. *4

During the New Year holidays, people tend to eat more rice cakes, alcohol, osechi cuisine, and sweets, but during the long holiday, people don't have to go to work or school, and the cold weather means there are fewer opportunities to go outside. This leads to a lack of exercise, which can lead to "New Year weight gain," and this is one of the reasons why rice cakes are said to be easy to gain weight from.

How to eat mochi without raising blood sugar levels

Here we will introduce how to eat mochi in a way that prevents a sudden rise in blood sugar levels. This is a must-read for those who want to eat delicious mochi while also being mindful of their health.

Eat foods that slow digestion

To prevent a sudden rise in blood sugar levels, be sure to include foods that slow digestion.

Soluble dietary fiber slows down the digestion and absorption of food, and helps to moderate the rise in blood sugar and neutral fat levels after meals.

Foods that are high in soluble dietary fiber are:

• Seaweed (kelp, wakame, hijiki, etc.)
• Potatoes (konjac, yam, taro, etc.)
• Vegetables (carrots, burdock, molokheiya, etc.)
• Fruits (strawberries, oranges, avocados, etc.)

In addition, proteins contained in soy products such as natto and tofu, as well as cheese, eggs, and milk, are also expected to have the effect of suppressing the rise in blood sugar levels.

Regulating the amount of food eaten

When eating mochi, decide how much you want to eat.
If you eat it as a staple food, it is recommended to eat about two pieces, which is about the same amount of calories as one serving of white rice. Even if you are active, limit yourself to three pieces. Chewing well also stimulates the satiety center and suppresses appetite.

To ensure a balanced diet, prepare other side dishes in addition to rice cakes, chew your food well and take your time to eat, to slow down the rate at which your blood sugar levels rise.

Be mindful of the order in which you eat

In general, to avoid a sudden rise in blood sugar levels, it is recommended to eat vegetables first, followed by protein and carbohydrates.

As mochi is classified as a carbohydrate, start your meal with fiber-rich vegetables and seaweed, then consume protein from soy products and fermented foods, and finish with mochi to help slow the rise in blood sugar levels.

3 rice cake recipes to suppress blood sugar rise

Finally, we will introduce some recipes for mochi that will not raise blood sugar levels. If you want to eat mochi in a delicious and healthy way, be sure to check them out.

Refreshing Daikon radish and ponzu sauce

We will introduce a recipe for refreshing grated ponzu sauce, which uses daikon radish, which contains digestive enzymes that support gastrointestinal function, and canned tuna, which is rich in protein.

Ingredients

• Rice cakes... 2 pieces
• Radish... 100g
• Canned tuna: 30g (1/3 can)
• Ponzu sauce... 1/2 tablespoon

Put the rice cake in a heat-resistant container with enough water to cover it, and microwave it for about 2 and a half minutes. Heat it until the whole rice cake expands.

Grate the daikon radish and place it on the mochi along with the tuna, then pour ponzu sauce over it and it's done. If you like, you can add toppings like daikon sprouts or spring onions.

Ozoni with plenty of ingredients

Below is a recipe for "Ozoni with Plenty of Ingredients," which uses ingredients that are rich in dietary fiber, protein, amino acids, and more, to fill you up.

Ingredients

• Mochi (rice cake) ... 1 piece
• Chicken thigh meat ...... 50g
• Kamaboko (fish cake) ... 2 slices
• Komatsuna (Japanese mustard spinach) ... 1/4 bunch
• Carrot... 1/4 of a carrot
• Shiitake mushroom... 1/2
• Radish... 1cm

Dashi

• Water ･･･ 1 cup
• Alcohol... 1 teaspoon
• Soy sauce: 1/2 teaspoon
• Shredded kelp... 2g

Soak the chopped kelp in water beforehand. Toast the rice cakes in a toaster for about 5 minutes until browned.

Put the stock ingredients in a pot and bring to a boil. Add the chicken thighs, carrots, shiitake mushrooms, and daikon radish and simmer. Finally, quickly simmer the kamaboko and komatsuna to finish.

Chicken meatballs with mochi

Mochi rice cakes are a perfect match for chicken, which is low in calories and high in protein. They are very filling and will leave you feeling full, so you can eat less mochi rice cakes.

Ingredients

• Mochi (rice cake) ... 1/5 piece
• Ground chicken 50g
• Egg ･････ 1/2 piece
• Onion... 1/8
• Breadcrumbs... 1 tablespoon
• Salt and pepper... to taste

Finely chop the onion and slice the mochi into pieces about 3mm thick and place in a bowl. Add the ground chicken, egg, breadcrumbs, salt and pepper, knead well and then coat the mochi.

Cook one side in a frying pan over low heat, flip it over, add a little water, and steam over medium heat until done.

Summary

In this article, we focused on how to eat mochi without raising blood sugar levels.

Mochi, like white rice, is a high GI food, so blood sugar levels tend to rise after eating. It is especially important not to eat too much, especially when eating high-calorie seasonings.

When eating rice cakes, try to incorporate ingredients that will moderate the rise in blood sugar levels, be mindful of the order in which you eat them, and take other measures to prevent a sudden rise in blood sugar levels.