1. The Fundamental Difference Between Tteok and Rice
Garae-tteok is a type of rice cake made by steaming non-glutinous (white) rice flour with water and salt, then pounding and extruding it into long cylinders. It’s easy to think it’s the same as rice because its main ingredient is rice, but the manufacturing process completely changes its effect on blood sugar.
2. The Problem with the ‘Pounding’ Process
– Highly Compressed Carbohydrates: The process of kneading and repeatedly pounding the rice flour dough completely destroys the form of the rice grains and packs the starch particles very densely. Because of this, for the same weight, garae-tteok has a much higher density of carbohydrates than cooked rice.
– Very Fast Digestion and Absorption: Since it’s made from already steamed rice flour, it is very easy for our body to digest. This lump of compressed simple carbohydrate is rapidly converted to glucose upon consumption, causing an explosive rise in blood sugar.
– Glycemic Index (GI): The GI of garae-tteok is over 85, which is even higher than that of white rice.
3. The Danger as a Meal Substitute
A single stick of garae-tteok (about 100g) has about 230-240 kcal. While this is fewer calories than a bowl of rice (210g, ~300 kcal), its carbohydrate content is about 50g, equivalent to 2/3 of a bowl of rice. The problem is that you consume a large amount of carbohydrates in a much smaller portion without feeling full, and your blood sugar rises faster than with rice. The habit of dipping it in honey or sugar makes the situation even worse.
Summary: Although made from the same ingredient as rice, garae-tteok is highly compressed carbohydrate from its manufacturing process, causing it to raise blood sugar much faster and higher than rice. It is not an excellent meal substitute but a food that requires extreme caution in blood sugar management.
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