Chinese cuisine is celebrated worldwide for its diverse flavors and culinary techniques. While some dishes may be high in fat, sodium, and sugar, many healthy Chinese food options are packed with nutrients. This article explores various healthy choices when dining at or ordering from Chinese restaurants, providing tips for making informed decisions and enjoying a balanced meal.
Understanding the Nutritional Landscape of Chinese Cuisine
Many traditional Chinese dishes incorporate nutrient-rich ingredients that promote good health. Vegetables like broccoli and bok choy are excellent sources of vitamins and minerals. Lean proteins such as tofu, chicken, and shrimp are commonly used. However, it's important to be mindful of cooking methods and portion sizes.
Laura Iu, RD, a certified intuitive eating counselor in New York City, notes that the issue with some Chinese food isn't necessarily the ingredients themselves, but rather the ratio of carbohydrates to protein and vegetables. An imbalance can lead to blood sugar crashes and energy dips.
Key Ingredients and Their Health Benefits
Several ingredients commonly found in Chinese dishes offer significant health benefits:
- Broccoli and Bok Choy: These cruciferous vegetables contain sulforaphane, a compound believed to have cancer-preventive properties. They are also rich in vitamin C, which boosts immunity, reduces cholesterol, helps prevent heart disease, and aids in the prevention of gum recession.
- Green Onions (Scallions): Green onions can help reduce cholesterol and blood pressure, lowering the risk of heart disease. The flavonoids they contain may lower heart attack risk, while quercetin can reduce the risk of colon cancer and blood clots.
- Tofu: Tofu, made from soybean curd, is an excellent source of protein, calcium, and iron. It has been shown to lower cholesterol and blood pressure and may help reduce the risk of developing cancer. It is also low in calories, making it a beneficial addition to a weight-conscious diet.
- Red and Green Bell Peppers: Bell peppers are packed with vitamin C. A medium-sized pepper can provide 150% of the daily recommended value.
- Rice: Rice is a good source of iron, which is essential for strong bones. Studies have indicated that iron deficiency can lead to lower bone density.
Healthier Choices at Chinese Restaurants
Navigating a Chinese menu can be overwhelming, but with a few strategies, you can make healthier choices. Dietitians recommend focusing on dishes that balance lean protein, vegetables, and whole grains.
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Appetizers
- Best: Vegetable Dumplings (steamed), Soups (wonton, egg drop, or hot and sour), Spring Rolls, Cucumber Salad, Steamed Dumplings.
- Worst: Egg Rolls, Crab Rangoon.
When choosing appetizers, opt for steamed options over fried ones. Vegetable dumplings are a great way to sneak in extra greens. Soups like wonton, egg drop, and hot and sour are typically low in calories and can help you feel full. Spring rolls, made with light rice paper wrappers, are a healthier alternative to egg rolls. Cucumber salad offers a refreshing and nutritious start to your meal.
Entrees
- Best: Stir-Fries (shrimp and broccoli, chicken with snow peas), Kung Pao Chicken, Buddha’s Delight, Chop Suey, Chicken with Bok Choy, Steamed Fish and Vegetables, Szechuan Tofu, Shrimp with Broccoli in Garlic Sauce, Beef and Broccoli, Moo Goo Gai Pan, Cashew Chicken, Mapo Tofu.
- Worst: General Tso’s Chicken, Barbecue Spare Ribs, Fried Rice, Sweet and Sour Pork, Orange Beef, Lo Mein.
Stir-fries that combine lean protein with fiber-rich vegetables are excellent choices. Kung pao chicken, while spicy, can be a healthier option if you choose brown rice and watch your sodium intake. Buddha's Delight, a vegetarian dish with mixed vegetables and tofu, is packed with nutrients.
Modifying Your Order
Making a few simple modifications can significantly reduce the unhealthy aspects of your meal:
- Cooking Methods: Choose steamed, baked, or boiled dishes over deep-fried or stir-fried options.
- Sauce on the Side: Request sauces on the side to control the amount you consume. Be mindful of sodium and sugar content, opting for lighter sauces like garlic sauce, ginger scallion sauce, black bean sauce, or oyster sauce.
- Reduced Sodium Soy Sauce: Choose low-sodium soy sauce to reduce your salt intake.
- Extra Vegetables: Ask for extra vegetables to be added to your entrée to increase fiber and nutrient intake.
- Whole Grains: Opt for brown rice instead of white rice to increase your fiber intake.
- Portion Control: Be mindful of portion sizes. Restaurant meals often provide more than one serving, so listen to your fullness cues.
Specific Dish Recommendations
- Moo Goo Gai Pan: This Cantonese dish includes sliced chicken, mushrooms, water chestnuts, snow peas, and bamboo shoots in a light sauce made from chicken broth, soy sauce, garlic, and ginger.
- Steamed Fish and Vegetables: Steaming is a traditional Chinese cooking technique. Choosing a steamed dish with white fish and mixed vegetables is a healthy and authentic option.
- Szechuan Tofu: This vegan dish features crispy tofu cubes in a sauce made from garlic, ginger, and chili peppers.
- Shrimp with Broccoli in Garlic Sauce: This popular dish is low in calories and high in lean protein and fiber. Shrimp provides selenium, while broccoli contains compounds that may help fight inflammation and cancer.
- Beef and Broccoli: Made with lean cuts of beef and plenty of broccoli, this dish provides protein and fiber. Ask for reduced-sodium soy sauce if possible.
- Chicken with Bok Choy: Tender chicken breast paired with sautéed bok choy, a green leafy vegetable rich in vitamins C and A.
- Egg Drop Soup: A protein-rich appetizer made with eggs, ginger, scallions, and garlic. Avoid the fried noodles that often accompany it.
- Lo Mein or Chow Fun with Veggies or Protein: These noodle dishes can be made healthier by adding a protein source and extra vegetables.
Sauces and Sides
- Sauces: Be mindful of the sugar and sodium content in sauces. Lighter sauces like garlic sauce, ginger scallion sauce, black bean sauce, or oyster sauce tend to be lower in added sugars and fat compared to sticky sauces like sweet and sour or General Tso’s.
- Sides: Opt for steamed or stir-fried vegetables like bok choy, broccoli, or snow peas. Cucumber salad is another great option.
MSG: Understanding the Controversy
Monosodium glutamate (MSG) is a flavor enhancer used in some Chinese foods. While some people believe they are sensitive to it, scientific research has not found consistent evidence linking MSG to serious health issues in the general population. The FDA generally recognizes MSG as safe. Unless you are particularly sensitive, there's no need to avoid it.
Tips for Ordering
- Vegetables First: Start by choosing vegetable-dense sides or entrees.
- Lean Proteins: Select dishes with lean proteins like chicken, tofu, egg, or shrimp.
- Whole Grains: Include whole grains like brown rice when possible.
- Menu Modifications: Reduce salt, sugar, and fat by choosing steamed or baked options and asking for sauces on the side.
- Family-Style Dining: Order a few better-for-you dishes, plus one less-healthy pick, so everyone can enjoy a variety of flavors in moderation.
- Use Chopsticks: Eating with chopsticks can slow down consumption and potentially lower blood sugar spikes.
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