Chinese Food Face-Off: 7 Sins & 8 Slim Wins on the Menu!

Consuming Chinese takeout regularly may present a double-edged sword, as many popular dishes contain high amounts of calories, sodium, and unhealthy fats, while some choices can offer nutritional benefits with lean proteins, vegetables, and lower calorie counts.

Navigating the vast landscape of Chinese cuisine can be a challenge for health-conscious consumers. A new report highlights the unhealthiest and healthiest options available in typical Chinese takeout menus, offering guidance for those seeking to balance their cravings with their health goals. The report examined nutritional data for a variety of Chinese dishes, categorizing them based on their caloric content, sodium levels, fat content, and overall nutritional value.

The “7 Sins” of Chinese Takeout

Certain dishes are flagged as particularly problematic due to their high calorie and unhealthy fat content. These dishes, often fried and laden with sugary sauces, can contribute to weight gain and other health issues when consumed regularly.

1. Crab Rangoon: This appetizer is a significant offender. According to the report, Crab Rangoon can be considered a deep-fried dumpling filled with cream cheese and imitation crab meat and is “usually deep-fried” with “little nutritional value.” The fried nature of the dish significantly increases its calorie and fat content. A single serving often contains several pieces, quickly adding up to a substantial calorie load.

2. BBQ Spare Ribs: Spare ribs, while flavorful, are typically marinated in sugary sauces and contain high levels of fat. The combination of added sugars and fat makes them a less healthy option. “BBQ spare ribs are high in fat and sugar,” the report noted, making it one of the dishes to consume sparingly.

3. Fried Rice: While rice itself can be a part of a balanced diet, the way it’s prepared in fried rice often negates its benefits. Fried rice is typically cooked with oil, soy sauce (high in sodium), and often includes added ingredients like eggs, vegetables, and meat. However, the addition of oil significantly increases the calorie and fat content. The report warns that “fried rice is loaded with oil, sodium, and calories.”

4. Lo Mein: Lo Mein consists of soft egg noodles tossed in a savory sauce. The noodles themselves are relatively high in carbohydrates, but the sauce is often the primary source of concern. These sauces typically contain significant amounts of oil, sodium, and sugar. “Lo Mein noodles are drenched in oil and sodium,” the report emphasizes, contributing to its designation as an unhealthy choice.

5. General Tso’s Chicken: This dish is a staple in many Chinese restaurants, but it is far from a healthy option. General Tso’s Chicken is typically deep-fried and coated in a sweet and sticky sauce. The combination of frying and sugary sauce results in a high-calorie, high-fat dish with little nutritional value. The report cautions that “General Tso’s chicken is deep-fried and covered in a sugary sauce.”

6. Orange Chicken: Similar to General Tso’s Chicken, Orange Chicken is another deep-fried dish coated in a sweet sauce. The orange sauce is typically high in sugar, further contributing to the dish’s high calorie and carbohydrate content. The preparation method significantly reduces any potential health benefits from the chicken itself.

7. Egg Rolls: Egg rolls are deep-fried appetizers filled with vegetables and sometimes meat. The deep-frying process significantly increases their fat content. Furthermore, the fillings may contain high levels of sodium. The report highlights that “egg rolls are deep-fried and often high in sodium,” contributing to their unfavorable nutritional profile.

The “8 Slim Wins” of Chinese Takeout

Conversely, the report identified several dishes that can be considered healthier choices when ordering Chinese takeout. These dishes typically feature lean proteins, vegetables, and lower calorie preparations.

1. Steamed Vegetables: Steamed vegetables are a nutritional powerhouse. They are low in calories and fat while providing essential vitamins, minerals, and fiber. Opting for steamed vegetables as a side dish or as part of a larger meal is a great way to increase your vegetable intake. According to the report, “steamed vegetables are low in calories and fat, and packed with vitamins and minerals.”

2. Brown Rice: Unlike fried rice, brown rice is a whole grain that provides fiber and nutrients. Fiber helps to promote satiety and can aid in weight management. Choosing brown rice over white rice or fried rice is a simple way to make a healthier choice. The report suggests that “brown rice is a whole grain that provides fiber and nutrients.”

3. Chicken and Broccoli (Steamed or Lightly Sauced): This dish combines lean protein from chicken with the nutritional benefits of broccoli. Opting for a steamed version or one with a light sauce can help to minimize added calories and unhealthy fats. “Chicken and broccoli is a great source of protein and vegetables,” the report notes, adding that steaming or using a light sauce is preferable.

4. Shrimp with Mixed Vegetables: Shrimp is a low-calorie, high-protein source. When combined with mixed vegetables, this dish offers a good balance of nutrients. Look for options that are steamed or stir-fried with minimal oil.

5. Moo Goo Gai Pan: This dish typically features sliced chicken, mushrooms, and other vegetables in a light sauce. It is generally lower in calories and fat than many other Chinese takeout options.

6. Clear Broth Soups (e.g., Wonton Soup, Egg Drop Soup): Clear broth soups can be a light and satisfying way to start a meal. They are typically low in calories and can help to fill you up before your main course. Be mindful of sodium content. Wonton soup and egg drop soup is recommended in the report as they are “low in calories and can help to fill you up.”

7. Steamed Fish: Steamed fish is a lean protein source that is low in fat and calories. It can be a healthy and flavorful option when prepared with light seasonings and sauces.

8. Kung Pao Chicken (with modifications): While Kung Pao Chicken can be high in sodium and oil, it can be modified to be a healthier choice. Ask for it with less sauce and more vegetables. The report suggests that “Kung Pao chicken can be modified to be a healthier choice by asking for less sauce and more vegetables.”

The Importance of Moderation and Smart Choices

The report emphasizes that enjoying Chinese takeout can be part of a healthy lifestyle, but it requires moderation and making informed choices. Paying attention to portion sizes, opting for healthier preparation methods, and choosing dishes with lean proteins and vegetables can help you enjoy your favorite Chinese foods without compromising your health goals.

“Enjoying Chinese takeout can be part of a healthy lifestyle if you make smart choices,” the report concludes.

Deeper Dive into the Dishes:

The “7 Sins” – Expanded:

1. Crab Rangoon – The Cream Cheese Culprit: Crab Rangoon’s high calorie and fat content come primarily from the cream cheese filling and the deep-frying process. Cream cheese is rich in saturated fat, which, when consumed in excess, can raise cholesterol levels and increase the risk of heart disease. The deep-frying process adds significantly to the overall calorie count and introduces trans fats, which are considered particularly harmful to cardiovascular health. Moreover, the “crab” component is often imitation crab meat, which is heavily processed and contains added sugars and sodium. The lack of substantial nutritional value makes Crab Rangoon a less-than-ideal choice for those seeking a balanced diet. Alternatives could include steamed dumplings with vegetable fillings or a small portion of a vegetable-based appetizer.

2. BBQ Spare Ribs – A Sugary, Fatty Affair: The problem with BBQ spare ribs lies not only in the inherent fat content of the ribs themselves but also in the sugary BBQ sauce they are typically coated in. These sauces are often loaded with added sugars, high-fructose corn syrup, and sodium. The grilling or roasting process, while often perceived as healthier than frying, can still result in the caramelization of sugars, further increasing the overall sugar content. The fat from the ribs, combined with the sugar from the sauce, creates a dish that is high in both calories and unhealthy fats. Healthier alternatives could include lean cuts of meat prepared with herbs and spices instead of sugary sauces.

3. Fried Rice – A Calorie Bomb in Disguise: Fried rice may seem like a simple dish, but its preparation method significantly increases its calorie and fat content. The rice is typically stir-fried with oil, often in large quantities, which contributes significantly to the overall calorie count. Soy sauce, a common ingredient in fried rice, is high in sodium. Additionally, fried rice often contains added ingredients like eggs, vegetables, and meat, which can further increase the calorie and fat content depending on the ingredients used. While vegetables can add nutritional value, the amount used is often minimal compared to the rice and oil. Healthier alternatives include steamed brown rice with added vegetables or a small portion of stir-fried rice with minimal oil and sodium.

4. Lo Mein – Noodles Drenched in Unhealthiness: Lo Mein consists of soft egg noodles tossed in a savory sauce. While noodles themselves are primarily carbohydrates, the main issue lies in the sauce used to coat them. These sauces are typically high in oil, sodium, and sugar. The combination of these elements creates a dish that is not only high in calories but also potentially detrimental to cardiovascular health due to the high sodium and fat content. The noodles themselves also contribute to the carbohydrate load, which can lead to blood sugar spikes, especially for individuals with diabetes or insulin resistance. Healthier alternatives include soba noodles with a light vinaigrette dressing and plenty of vegetables or a small portion of lo mein with a focus on adding lean protein and vegetables.

5. General Tso’s Chicken – The Fried and Sugared Delight: General Tso’s Chicken is a prime example of how a relatively healthy protein source can be transformed into an unhealthy dish through frying and the addition of sugary sauces. The chicken is typically deep-fried, which significantly increases its fat content. The sauce is then added, which is often a combination of sugar, soy sauce, and other ingredients that contribute to its high calorie and carbohydrate content. The combination of frying and sugary sauce results in a dish that is high in calories, fat, and sugar, with minimal nutritional value. Healthier alternatives include grilled or baked chicken with a light sauce or a stir-fry with lean protein and plenty of vegetables.

6. Orange Chicken – A Sweet and Unhealthy Choice: Similar to General Tso’s Chicken, Orange Chicken is deep-fried and coated in a sweet sauce. The orange sauce is typically high in sugar, further contributing to the dish’s high calorie and carbohydrate content. The chicken is often breaded before frying, which adds to the overall calorie count and increases the fat content. The dish’s high sugar content can lead to blood sugar spikes and contribute to weight gain. Healthier alternatives include baked chicken with a light orange glaze or a stir-fry with lean protein and citrus-infused vegetables.

7. Egg Rolls – Deep-Fried and Sodium-Laden: Egg rolls are deep-fried appetizers filled with vegetables and sometimes meat. The deep-frying process significantly increases their fat content. Furthermore, the fillings may contain high levels of sodium. The vegetables used in the filling are often minimal compared to the fried wrapper, limiting the nutritional benefits. The combination of deep-frying and high sodium content makes egg rolls a less-than-ideal choice for those seeking a healthy appetizer. Healthier alternatives include fresh spring rolls with rice paper wrappers or steamed dumplings with vegetable fillings.

The “8 Slim Wins” – Expanded:

1. Steamed Vegetables – Nature’s Nutrient Bombs: Steamed vegetables are a nutritional powerhouse, providing essential vitamins, minerals, and fiber without the added calories and unhealthy fats. Steaming preserves the nutrients in vegetables, making them a highly beneficial addition to any meal. They are low in calories and fat, making them an excellent choice for weight management. The fiber content promotes satiety and aids in digestion. Different vegetables offer a range of vitamins and minerals, making it essential to include a variety in your diet. Examples of vegetables that are great for steaming include broccoli, carrots, spinach, and bok choy.

2. Brown Rice – A Whole Grain Advantage: Unlike white rice, brown rice is a whole grain that provides fiber and nutrients. The bran and germ layers, which are removed during the processing of white rice, are retained in brown rice, providing fiber, vitamins, and minerals. Fiber helps to promote satiety, regulate blood sugar levels, and support healthy digestion. Choosing brown rice over white rice or fried rice is a simple way to make a healthier choice. Brown rice is also a good source of magnesium, which is essential for bone health and energy production.

3. Chicken and Broccoli (Steamed or Lightly Sauced) – A Protein and Veggie Powerhouse: This dish combines lean protein from chicken with the nutritional benefits of broccoli. Chicken is a good source of protein, which is essential for building and repairing tissues. Broccoli is rich in vitamins, minerals, and antioxidants. Opting for a steamed version or one with a light sauce can help to minimize added calories and unhealthy fats. The combination of protein and fiber makes this dish a satisfying and nutritious option. Look for versions that use minimal oil and sodium in the sauce.

4. Shrimp with Mixed Vegetables – A Seafood Delight: Shrimp is a low-calorie, high-protein source. When combined with mixed vegetables, this dish offers a good balance of nutrients. Shrimp is also a good source of selenium, which is an antioxidant that supports thyroid function. Look for options that are steamed or stir-fried with minimal oil. Be mindful of sodium content, as some shrimp dishes can be high in sodium. Consider adding a variety of colorful vegetables for added nutritional benefits.

5. Moo Goo Gai Pan – A Mushroom Medley: This dish typically features sliced chicken, mushrooms, and other vegetables in a light sauce. It is generally lower in calories and fat than many other Chinese takeout options. Mushrooms are a good source of B vitamins and antioxidants. The light sauce helps to minimize added calories and unhealthy fats. Look for versions that use minimal oil and sodium. Adding other vegetables like carrots, snow peas, and bok choy can further enhance the nutritional value of the dish.

6. Clear Broth Soups (e.g., Wonton Soup, Egg Drop Soup) – A Light and Satisfying Start: Clear broth soups can be a light and satisfying way to start a meal. They are typically low in calories and can help to fill you up before your main course. Be mindful of sodium content. These soups often contain vegetables and lean protein, providing additional nutrients. Wonton soup features delicate dumplings filled with meat or vegetables, while egg drop soup features strands of cooked egg in a flavorful broth.

7. Steamed Fish – A Lean Protein Option: Steamed fish is a lean protein source that is low in fat and calories. It can be a healthy and flavorful option when prepared with light seasonings and sauces. Fish is also a good source of omega-3 fatty acids, which are beneficial for heart health. Steaming helps to preserve the nutrients in the fish and minimizes the need for added oil or fat. Consider adding ginger, garlic, and scallions for flavor.

8. Kung Pao Chicken (with modifications) – A Customizable Dish: While Kung Pao Chicken can be high in sodium and oil, it can be modified to be a healthier choice. Ask for it with less sauce and more vegetables. This will help to reduce the calorie and sodium content. Kung Pao Chicken typically features chicken, peanuts, vegetables, and chili peppers in a savory sauce. By reducing the amount of sauce and increasing the amount of vegetables, you can create a more balanced and nutritious dish. Consider asking for the chicken to be grilled or baked instead of fried.

Frequently Asked Questions (FAQ):

1. Q: Is it possible to eat healthy while ordering from a Chinese restaurant?

   A: Yes, it is possible to eat healthily from a Chinese restaurant by making informed choices. Opting for steamed dishes, brown rice, lean proteins, and plenty of vegetables can help you enjoy your meal without compromising your health. Pay attention to portion sizes and be mindful of sauces, which can be high in sodium and sugar.

2. Q: What makes some Chinese dishes unhealthy?

   A: Some Chinese dishes are unhealthy due to their high calorie, fat, sodium, and sugar content. Deep-frying, sugary sauces, and large portions contribute to their unfavorable nutritional profiles. Dishes like General Tso’s Chicken, Orange Chicken, and Fried Rice are examples of less healthy choices.

3. Q: What are some healthier alternatives to fried rice?

   A: Healthier alternatives to fried rice include steamed brown rice, plain white rice (in moderation), or quinoa. You can also add stir-fried vegetables to your rice for added nutrients and flavor without the extra oil and sodium found in fried rice.

4. Q: How can I reduce the sodium content in my Chinese takeout order?

   A: You can reduce the sodium content by asking for sauces on the side, opting for steamed dishes with minimal sauce, and requesting that the chef use less soy sauce or salt in your order. You can also add fresh herbs and spices to your meal for flavor without adding extra sodium.

5. Q: What are the benefits of choosing steamed dishes over fried dishes at a Chinese restaurant?

   A: Steamed dishes are generally lower in calories, fat, and sodium compared to fried dishes. Steaming preserves the nutrients in the food and minimizes the need for added oil or fat. Choosing steamed dishes is a healthier way to enjoy your meal without compromising your health goals. Additionally, steamed dishes often showcase the natural flavors of the ingredients, allowing you to appreciate the freshness of the vegetables and the tenderness of the protein.

Conclusion:

Navigating the Chinese takeout menu requires careful consideration and informed choices. While some dishes are laden with unhealthy fats, sugars, and excessive sodium, others offer a balanced and nutritious meal. By prioritizing steamed options, lean proteins, whole grains, and an abundance of vegetables, individuals can enjoy the flavors of Chinese cuisine while maintaining a healthy lifestyle. The key lies in moderation, mindful ordering, and a willingness to customize dishes to meet individual dietary needs and preferences. Understanding the nutritional profiles of common Chinese dishes empowers consumers to make healthier decisions, ensuring that takeout night doesn’t derail their overall wellness goals.