Chinese Food Face-Off: 7 Sins, 8 Saints For Your Health!

Chinese takeout can be a nutritional minefield, but navigating the menu strategically can lead to a satisfying and relatively healthy meal. While some dishes are loaded with sodium, sugar, and unhealthy fats, others offer a balance of protein, vegetables, and complex carbohydrates. Dietitians have identified seven common Chinese food choices to avoid due to their high calorie, sodium, and fat content, and eight healthier options to consider for a more balanced meal.

The “7 Sins” of Chinese Food: Dishes to Limit

Registered dietitians have highlighted several Chinese food staples that are best consumed sparingly due to their nutritional drawbacks:

1. Crab Rangoon: These crispy, cream cheese-filled wontons are often a culprit for excess calories and fat. “Crab Rangoon is usually deep-fried and filled with cream cheese, adding a lot of fat and calories,” explains a registered dietitian. The combination of fried dough and a high-fat filling makes this appetizer a less-than-ideal choice.

2. Egg Rolls: Similar to Crab Rangoon, egg rolls are typically deep-fried and can contain a mix of vegetables and processed meats. The frying process significantly increases their fat and calorie content. Many egg rolls are pre-made and can contain questionable ingredients.

3. Orange Chicken: This popular dish is a triple threat of unhealthy ingredients. The chicken is battered and fried, then coated in a sugary, high-sodium sauce. “It’s high in calories, fat, and sugar,” warns a dietitian. The sweet sauce often masks the high sodium content, making it easy to overconsume.

4. Sweet and Sour Chicken: Much like orange chicken, sweet and sour chicken involves deep-fried chicken pieces coated in a sugary sauce. This combination contributes to a high calorie and sugar intake, with minimal nutritional value. The sauce often contains artificial coloring and flavorings.

5. General Tso’s Chicken: Another fried chicken dish with a sweet and spicy sauce, General Tso’s chicken suffers from the same issues as orange and sweet and sour chicken: high calories, fat, and sugar. The batter used for the chicken is often thick, absorbing a significant amount of oil during frying.

6. Beef and Broccoli (with excessive sauce): While broccoli is a healthy vegetable, the beef and broccoli dish can be problematic depending on the preparation. The main issue is often the sauce, which can be high in sodium and sugar. If the beef is also heavily processed or fried, it adds to the unhealthy aspects of the dish. The quality of beef used in many takeout restaurants is often subpar, contributing to a higher fat content.

7. Fried Rice: While it may seem like a harmless side, fried rice is often loaded with oil and sodium. The rice is typically stir-fried with oil, soy sauce, and often includes processed meats like ham or sausage, adding to the calorie and sodium count. Portion control is also a factor, as it’s easy to consume a large serving of fried rice without realizing the calorie impact.

The “8 Saints” of Chinese Food: Healthier Choices

For a more nutritious Chinese food experience, consider these eight options:

1. Steamed Dumplings: Opting for steamed dumplings over fried versions significantly reduces the fat content. “Steamed dumplings are a great option because they are lower in fat compared to fried options,” a registered dietitian notes. Look for dumplings filled with vegetables and lean protein like chicken or shrimp.

2. Chicken and Broccoli (with light sauce): This dish can be a healthy choice if prepared with a light hand on the sauce. Request the sauce on the side to control the amount you consume. “Chicken and broccoli can be a good choice if you ask for it with light sauce,” advises a dietitian. This allows you to enjoy the protein and vegetables without excess sodium and sugar.

3. Moo Goo Gai Pan: This dish typically consists of sliced chicken and mushrooms in a light sauce. It’s generally lower in calories and fat compared to fried options. The focus on mushrooms and chicken makes it a relatively healthy choice.

4. Shrimp with Vegetables: Shrimp is a lean protein source, and when combined with a variety of vegetables, it can be a nutritious meal. Request the dish steamed or stir-fried with minimal oil and light sauce. Ensure that the vegetables are fresh and not overcooked to retain their nutritional value.

5. Steamed Vegetables: A simple and healthy option, steamed vegetables provide essential vitamins and minerals without added fat or sodium. “Steamed vegetables are always a great choice,” says a dietitian. Ask for them with a light sauce or bring your own low-sodium soy sauce.

6. Brown Rice: Choosing brown rice over white rice adds fiber to your meal, which can help you feel fuller and more satisfied. “Brown rice is a better option than white rice because it’s higher in fiber,” a dietitian explains. The added fiber also helps regulate blood sugar levels.

7. Soup (Wonton, Egg Drop, Hot and Sour – in moderation): Soups can be a good way to start a meal and fill you up without adding a lot of calories. However, be mindful of the sodium content, especially in hot and sour soup. Wonton and egg drop soups are generally lower in calories and fat, but still be cautious of the sodium.

8. Kung Pao Chicken (with modifications): Kung Pao Chicken can be a healthier option if you request modifications. Ask for the chicken to be grilled or steamed instead of fried, and request light sauce. The peanuts and vegetables in the dish offer some nutritional value, but the sauce is often high in sodium and sugar.

Strategies for Healthier Chinese Food Choices

Beyond selecting healthier dishes, there are several strategies to employ when ordering Chinese food:

• Control Portion Sizes: Chinese takeout portions are often very large. Consider sharing a dish with someone or saving half for later. Using smaller plates can also help with portion control.

• Request Sauce on the Side: This allows you to control the amount of sauce you consume, reducing your intake of sodium and sugar. Dipping your food in the sauce instead of having it smothered can significantly reduce your calorie and sodium intake.

• Ask for Steamed Options: Opting for steamed dishes over fried options is a simple way to reduce fat and calorie intake. Many restaurants are willing to steam vegetables or prepare dishes with minimal oil upon request.

• Choose Brown Rice Over White Rice: The added fiber in brown rice can help you feel fuller and more satisfied, and it provides additional nutrients compared to white rice.

• Load Up on Vegetables: Choose dishes that are packed with vegetables to increase your intake of vitamins, minerals, and fiber. Ask for extra vegetables in your dish if possible.

• Be Mindful of Sodium: Chinese food is often high in sodium, so be aware of your overall sodium intake for the day. Avoid adding extra soy sauce to your meal.

• Read the Menu Carefully: Take the time to read the menu and look for dishes that are lower in calories, fat, and sodium. Many restaurants now offer nutritional information online or upon request.

• Don’t Be Afraid to Ask Questions: If you’re unsure about the ingredients or preparation methods of a dish, don’t hesitate to ask your server.

• Consider Cooking at Home: Preparing Chinese-inspired dishes at home allows you to control the ingredients and portion sizes, making it easier to create a healthy meal.

The Sodium Factor: A Major Concern

Sodium is a significant concern when it comes to Chinese food. Many dishes are loaded with sodium from soy sauce, MSG, and other flavor enhancers. Excessive sodium intake can lead to high blood pressure and other health problems. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, and ideally no more than 1,500 milligrams per day for most adults, especially those with high blood pressure. Many Chinese food dishes can easily exceed this limit in a single serving.

Understanding Hidden Sugars

Beyond sodium, hidden sugars are another factor to consider. Many Chinese sauces, such as those used in orange chicken and sweet and sour chicken, are loaded with sugar. These added sugars contribute to empty calories and can lead to weight gain and other health problems. Be mindful of the sugar content of sauces and opt for dishes with lighter sauces or no added sugar.

The Role of Portion Control

Portion control is crucial when eating Chinese food. Restaurant portions are often much larger than recommended serving sizes. Consider sharing a dish with someone or saving half for later. Using smaller plates can also help you control your portion sizes.

Making Informed Choices

Navigating the Chinese food menu requires making informed choices. By understanding the nutritional content of different dishes and employing strategies for healthier eating, you can enjoy Chinese food as part of a balanced diet. Remember to focus on lean protein, vegetables, and complex carbohydrates, and be mindful of sodium, sugar, and fat content.

Frequently Asked Questions (FAQs)

1. Is all Chinese food unhealthy?

No, not all Chinese food is unhealthy. While some dishes are high in sodium, sugar, and fat, there are many healthier options available. By making informed choices and focusing on lean protein, vegetables, and complex carbohydrates, you can enjoy Chinese food as part of a balanced diet. Opt for steamed dishes, brown rice, and light sauces to reduce your intake of unhealthy ingredients.

2. How can I reduce the sodium content in Chinese food?

There are several ways to reduce the sodium content in Chinese food:

• Request the sauce on the side so you can control how much you use.
• Ask for dishes to be prepared with less salt or no added MSG.
• Choose steamed options over fried options, as frying often requires more sodium.
• Avoid adding extra soy sauce to your meal.
• Opt for dishes with more vegetables and less sauce.

3. What are some good low-calorie options at a Chinese restaurant?

Some good low-calorie options include:

• Steamed dumplings (watch the sauce)
• Chicken and broccoli with light sauce
• Moo Goo Gai Pan
• Shrimp with vegetables (steamed or lightly stir-fried)
• Steamed vegetables
• Soup (wonton or egg drop, but be mindful of sodium)

4. Is brown rice always a healthier choice than white rice?

Yes, brown rice is generally a healthier choice than white rice. Brown rice is a whole grain, meaning it contains the bran and germ, which are removed from white rice. This makes brown rice higher in fiber, vitamins, and minerals. The added fiber can help you feel fuller and more satisfied, and it helps regulate blood sugar levels.

5. How can I make Chinese food healthier when cooking at home?

Cooking Chinese food at home allows you to control the ingredients and portion sizes, making it easier to create a healthy meal. Here are some tips:

• Use lean protein sources like chicken breast, shrimp, or tofu.
• Load up on fresh vegetables like broccoli, carrots, peppers, and mushrooms.
• Use brown rice or quinoa instead of white rice.
• Use low-sodium soy sauce or tamari.
• Use a small amount of healthy oil like olive oil or sesame oil.
• Avoid using MSG or other artificial flavor enhancers.
• Make your own sauces using fresh ingredients and less sugar.
• Bake or stir-fry instead of deep-frying.

Deep Dive: Examining the Individual Dishes

To further understand the nuances of healthy and unhealthy Chinese food choices, let’s delve deeper into each of the listed “sins” and “saints.”

Deconstructing the “Sins”: A Closer Look

• Crab Rangoon: The primary issue with Crab Rangoon lies in its high fat content. The combination of cream cheese, a high-fat dairy product, and deep-frying results in a significant calorie bomb. Moreover, the “crab” filling is often imitation crab meat, a processed food product that can contain additives and artificial flavors. A single serving of Crab Rangoon can easily contain over 300 calories and a substantial amount of saturated fat.

• Egg Rolls: While egg rolls might appear to be packed with vegetables, the deep-frying process negates much of their potential health benefits. The wrappers absorb a considerable amount of oil, increasing the fat content. Furthermore, the filling often includes processed meats and ingredients high in sodium. The high-fat, high-sodium combination makes egg rolls a less-than-ideal choice for those seeking a healthy meal.

• Orange Chicken, Sweet and Sour Chicken, and General Tso’s Chicken: These three dishes share a common theme: battered and deep-fried chicken smothered in sugary, high-sodium sauces. The frying process adds significant calories and unhealthy fats, while the sauces contribute excessive sugar and sodium. These dishes offer minimal nutritional value and can lead to blood sugar spikes and weight gain. The batter used is also typically made with white flour, providing very little fiber.

• Beef and Broccoli (with excessive sauce): The healthfulness of Beef and Broccoli hinges heavily on the preparation method and the amount of sauce used. While broccoli is a nutritional powerhouse, the beef is often a lower-quality cut that may be high in fat. The sauce, typically a combination of soy sauce, sugar, and cornstarch, can be loaded with sodium and sugar. Choosing a version with less sauce and opting for a leaner cut of beef can significantly improve the nutritional profile of this dish. Ordering the sauce on the side is a crucial strategy here.

• Fried Rice: The seemingly innocuous side dish of fried rice can be surprisingly unhealthy. The rice is typically stir-fried with oil, soy sauce, and often includes processed meats like ham or sausage, adding to the calorie and sodium count. The frying process increases the fat content, and the added ingredients contribute to a higher calorie and sodium intake. Portion control is also a factor, as it’s easy to consume a large serving of fried rice without realizing the calorie impact. Many restaurants also use white rice, which is lower in fiber than brown rice.

Examining the “Saints”: A Healthier Perspective

• Steamed Dumplings: The key to the healthfulness of steamed dumplings lies in the preparation method and the filling. Steaming avoids the added fat of frying, while choosing dumplings filled with vegetables and lean protein like chicken or shrimp provides essential nutrients. Opting for whole wheat wrappers can also increase the fiber content. Be mindful of the dipping sauce, as it can be high in sodium.

• Chicken and Broccoli (with light sauce): This dish can be a healthy choice if prepared with a light hand on the sauce. The chicken provides lean protein, while the broccoli is a rich source of vitamins, minerals, and fiber. Requesting the sauce on the side allows you to control the amount you consume, reducing your intake of sodium and sugar. Choosing grilled or steamed chicken instead of fried chicken further enhances the healthfulness of the dish.

• Moo Goo Gai Pan: This dish typically consists of sliced chicken and mushrooms in a light sauce. It’s generally lower in calories and fat compared to fried options. The focus on mushrooms and chicken makes it a relatively healthy choice. The mushrooms contribute vitamins and minerals, while the chicken provides lean protein. Be mindful of the sodium content of the sauce.

• Shrimp with Vegetables: Shrimp is a lean protein source, and when combined with a variety of vegetables, it can be a nutritious meal. Requesting the dish steamed or stir-fried with minimal oil and light sauce maximizes its health benefits. Ensure that the vegetables are fresh and not overcooked to retain their nutritional value.

• Steamed Vegetables: This is the quintessential healthy choice at a Chinese restaurant. Steamed vegetables provide essential vitamins and minerals without added fat or sodium. Asking for them with a light sauce or bringing your own low-sodium soy sauce allows you to control the flavor without compromising your health.

• Brown Rice: Choosing brown rice over white rice adds fiber to your meal, which can help you feel fuller and more satisfied. The added fiber also helps regulate blood sugar levels. Brown rice is also a good source of vitamins and minerals.

• Soup (Wonton, Egg Drop, Hot and Sour – in moderation): Soups can be a good way to start a meal and fill you up without adding a lot of calories. However, be mindful of the sodium content, especially in hot and sour soup. Wonton and egg drop soups are generally lower in calories and fat, but still be cautious of the sodium. Opting for soups with clear broths and plenty of vegetables is a good strategy.

• Kung Pao Chicken (with modifications): Kung Pao Chicken can be a healthier option if you request modifications. Asking for the chicken to be grilled or steamed instead of fried, and requesting light sauce, can significantly reduce the calorie and fat content. The peanuts and vegetables in the dish offer some nutritional value, but the sauce is often high in sodium and sugar. Requesting extra vegetables and limiting the amount of peanuts can further enhance the healthfulness of the dish.

Beyond the Menu: The Cultural Context

It’s important to remember that Chinese cuisine is incredibly diverse, with regional variations offering a wide range of flavors and ingredients. The “Chinese food” typically found in American takeout restaurants is often a Westernized adaptation of traditional dishes, tailored to suit American palates. Understanding this cultural context can help you make more informed choices when ordering Chinese food. Exploring more authentic Chinese restaurants that offer a wider variety of dishes and preparation methods can also lead to healthier and more flavorful dining experiences.

The Long-Term Impact of Dietary Choices

Consistently choosing healthier options when eating Chinese food can have a significant impact on your long-term health. Reducing your intake of sodium, sugar, and unhealthy fats can lower your risk of high blood pressure, heart disease, type 2 diabetes, and weight gain. Conversely, regularly consuming unhealthy Chinese food choices can contribute to these health problems. Making small changes to your dietary habits can lead to substantial improvements in your overall health and well-being over time. The key is to be mindful of your choices and prioritize nutrient-rich foods over processed, high-calorie options. Building a sustainable, balanced diet will always be more effective than short-term dieting.