1. What is the dish?
The image depicts “Khao Niew Mamuang,” a popular Thai dessert. It consists of:
- Sticky rice: Steamed glutinous rice mixed with coconut milk and sugar.
- Ripe mango: Cut into bite-sized pieces.
- Coconut sauce: A sweet and slightly salty sauce, topped with crispy mung beans.
2. Nutritional Content:
- Carbohydrates: The main component from the sticky rice, providing energy.
- Fats: From the coconut milk, containing both saturated and unsaturated fats.
- Proteins: A small amount from the sticky rice, coconut milk, and mung beans.
- Vitamins and Minerals: Present in the mango, such as Vitamin A, Vitamin C, and Potassium.
3. Total Calories:
Approximately 400-500 kilocalories, depending on the portion size and sweetness.
4. Exercise Equivalent:
Running at a moderate pace (8 km/h) for about 45-60 minutes can burn an amount of calories close to what you gain from this dish.
5. Nutritionist’s Perspective and Rating:
From a strict nutritionist’s perspective, “Khao Niew Mamuang” may not be ideal for fat loss due to its high sugar and fat content.
Fat Loss Rating: 3/10
Reasons:
- High Sugar Content: The sticky rice contains a significant amount of sugar, which can impact blood sugar levels and fat accumulation.
- High Saturated Fat: Coconut milk is high in saturated fats, which is not heart-healthy.
Solutions:
- Reduce Portion Size: Eat smaller amounts, share it with friends or family.
- Use Healthier Alternatives: For instance, use brown rice instead of sticky rice, low-fat coconut milk, and reduce or skip additional sugar.
- Consume as a Dessert: It should be enjoyed after a meal, not as a main dish, and balanced with other meals.
- Exercise Regularly: To help burn off the excess calories.
While “Khao Niew Mamuang” is a delicious treat, mindful eating, portion control, and regular exercise can help you enjoy your favorite dish without compromising your health.
