Chinese foods provide a wealth of flavors and nutrients to support healthy living, but some dishes may not be ideal if you’re trying to lose weight or manage blood sugar.
When ordering Chinese cuisine, focus on choosing steamed dishes loaded with veggies and lean proteins like shrimp. When selecting appetizers like crab rangoon, which can contain up to 210 calories in three-piece servings.
Vegetables
Chinese cuisine is famously abundant with nutritious vegetables. A diet consisting of steamed vegetables and tea, along with occasional red meat consumption and minimal fried foods has been associated with lower rates of heart disease and obesity in Chinese populations.
Vegetables used extensively in Chinese cuisine include Shanghai bok choy (also referred to as green bok choy or Chingensai), which boasts spoon-shaped leaves and jade green stalks for optimal nutritional benefits including vitamins A and C.
Gai lan, which features broad-leafed greens with deep green leafy stems, is an excellent source of vitamins A, folic acid and C as well as being high in dietary fiber content. Daikon radish also makes an excellent addition to many dishes as a source of calcium, potassium and vitamin K; especially when eaten raw.
Seafood
Seafood found in Chinese dishes adds an incredible source of protein-packed nutrition. When prepared steamed, fish provides important omega-3 fatty acids as well as other important vitamins like iodine and potassium; mushrooms provide additional nutritional support that help lower the glycemic index by maintaining steady blood sugar levels.
If you prefer chicken, beef and tofu as alternatives to seafood, vegetable sides such as steamed broccoli and baby spinach provide ample fiber and antioxidants. And for dessert try opting for fruit instead of heavier Western treats like brownie chocolate cheesecake or pecan pie.
Chicken
Chicken is an ideal low-cal option on any Chinese food menu, but for optimal nutrition it should not be deep-fried or covered in sweet sauces. Try tossing your protein in garlic sauce, or choosing dishes containing broccoli, green beans or snow peas as these vegetables provide essential dietary fiber, calcium potassium and vitamin A benefits.
Kung Pao Chicken is another nutritious Chinese food option, packed with lean proteins, veggies and crunchy peanuts. Be sure to order it steamed, not stir-fried and ask for the sauce on the side so you can control how much oil and sodium are consumed. Additionally, using lettuce leaves instead of rice as wraps ensures adequate fiber intake that will keep you feeling satiated all day long.
Tofu
Tofu, made from curdled soy milk, is an adaptable vegetarian protein staple in Chinese cuisine. The super soft, silky tofu is often used as an alternative spread or dip option and to add flavor to salads and stir fry dishes. Furthermore, tofu plays an integral part in mapo tofu dishes featuring spicy peppercorns for an unforgettable flavor punch!
Tofu is a nutritional powerhouse, packed with eight essential amino acids and low in both calories and fat content, yet packed with fiber, minerals like calcium, manganese, magnesium, phosphorous, selenium and selenium – ideal for supporting bone strength, immunity and immune system function. Plus it has isoflavones with weak estrogenic properties to lower breast cancer risks while supporting normal thyroid functioning!
Rice
Many assume Chinese food to be unhealthy due to its tendency to be deep fried and coated with oil, yet many Chinese dishes contain essential nutrients that may benefit health.
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China cuisine frequently features rice as an energy-rich food that contains important B-complex vitamins and minerals like iron, potassium and magnesium.
If you’re dining at a Chinese restaurant, opt for brown rice which is higher in fiber and healthier than white. Limit your consumption of fried foods; share them with a friend instead if possible to save room for healthier entrees that will cut calories and improve diet.