Leena Watts
Chinese food is one of the most popular dining options in North America, but it can be challenging to incorporate it into a healthy diet, especially for people with diabetes. Certain Chinese dishes are high in carbs, fat, and sodium, which can cause blood glucose levels to rise. However, with careful planning and mindful choices, people with diabetes can still enjoy Chinese cuisine without compromising their health. This involves opting for grilled meats, steamed vegetables, soups, and brown rice, while limiting fried foods, sugary sauces, and tropical cocktails. Understanding the nutritional content of dishes and practising portion control are also essential strategies for managing diabetes while savouring Chinese food.
| Characteristics | Values |
|---|---|
| Type of food | Lean protein, non-starchy vegetables, complex carbohydrates |
| Examples of food | Chicken, seafood, lean steak, tofu, brown rice, buckwheat noodles, beans, corn, steamed dumplings, fish, broccoli, soups |
| Cooking method | Stir-frying, steaming, grilling |
| Type of oil | Peanut oil, canola oil |
| Type of sauce | Soy sauce, hot sauce |
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What You'll Learn
Choose brown rice over white rice
When dining at a Chinese restaurant, it's important for people with diabetes to be cautious due to the presence of certain entrees that are high in carbs, fat, and sodium. However, with careful choices, it is possible to enjoy Chinese cuisine while managing your diabetes. Here are several reasons why choosing brown rice over white rice can be beneficial for individuals with diabetes:
Lower Glycemic Index
Brown rice has a lower glycemic index than white rice, resulting in a slower and more gradual increase in blood sugar levels. This is especially important for individuals with diabetes as rapid spikes in blood sugar can increase the risk of diabetes and cause complications. By choosing brown rice, you can help maintain more stable blood sugar levels, reducing the risk of spikes and crashes that can occur with white rice.
High Fiber Content
Brown rice is an excellent source of fiber, which plays a crucial role in blood sugar control, improving insulin sensitivity, and supporting healthy digestion. Fiber also helps with weight management, keeping you feeling fuller for longer. This is beneficial for individuals with diabetes as it can aid in weight loss, reducing the risk of developing type 2 diabetes. Additionally, fiber improves cholesterol levels, which is important for individuals with diabetes due to their increased risk of heart disease.
Nutritional Profile
Brown rice is higher in several nutrients compared to white rice. It is a good source of antioxidants, such as phenols and flavonoids, which help protect against cell damage and reduce the risk of chronic illnesses, including heart disease, cancer, and Alzheimer's disease. Brown rice is also rich in B vitamins, which are essential for energy metabolism and red blood cell production. By choosing brown rice, individuals with diabetes can benefit from its impressive nutritional profile, contributing to their overall health and well-being.
Weight Management
Studies have shown that consuming brown rice can aid in weight management. In one study, participants who ate brown rice daily experienced significant reductions in weight, waist circumference, and body mass index (BMI) compared to those who consumed white rice. Weight loss is particularly important for individuals with type 2 diabetes, as it can increase the likelihood of achieving remission. By choosing brown rice, individuals with diabetes can support their weight management goals and potentially improve their overall health.
Diabetes Prevention
Consuming brown rice may even help reduce the risk of developing type 2 diabetes in the first place. Studies have shown that eating at least two servings of brown rice per week was associated with a significantly lower risk of type 2 diabetes. Additionally, simply swapping a small portion of white rice with brown rice was linked to a 16% lower risk of developing the condition. By incorporating brown rice into your diet, you may be taking a proactive step towards diabetes prevention.
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Opt for steamed dumplings over fried nibbles
When eating at a Chinese restaurant, it is best to opt for steamed dumplings over fried nibbles. This is because dumplings are steamed and not fried in oil, making them a healthier option. Fried nibbles, on the other hand, are cooked in oil, which can add extra calories and fat to the dish.
When selecting dumplings, go for those that are steamed and not fried. Steamed dumplings are cooked with steam, resulting in a softer and more delicate texture. They are often filled with a variety of ingredients, including vegetables, meat, or seafood. Steaming is a healthier cooking method than frying, as it requires little to no oil, reducing the overall fat and calorie content of the dish.
Additionally, when choosing dumplings, opt for those with whole, nutrient-dense ingredients. Look for dumplings filled with vegetables like spinach, mushrooms, or bok choy, which are packed with vitamins and minerals. Dumplings with seafood, such as shrimp or fish, can also be excellent choices, providing lean protein and healthy omega-3 fatty acids.
Another aspect to consider is the type of dipping sauce served with the dumplings. Instead of sugary or high-sodium sauces, ask for low-sodium soy sauce or a vinegar-based dip. These options add flavour without significantly increasing the calorie count or spiking your blood sugar levels.
Lastly, be mindful of portion sizes. Dumplings can vary in size and calories, so aim for a moderate serving size that fits within your overall meal plan. Enjoying steamed dumplings as part of a balanced meal can be a delicious and healthier option when dining at a Chinese restaurant.
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Avoid tropical cocktails
When eating at a Chinese restaurant, it's important to be mindful of your sodium intake. The American Diabetes Association recommends opting for steamed or stir-fried dishes over breaded and fried proteins. Entrees that are smothered in sweet sauces, lobster sauce, or soy sauce should be avoided. Instead, choose steamed rice or brown rice as a healthier alternative to fried rice. Complex carbs are also a good choice for your starchy side dish. Look for brown rice, buckwheat noodles, sweet potatoes, beans, or corn, keeping the portions small.
It is also important to watch your carbohydrate intake when dining out at a Chinese restaurant. Fried rice, for example, can contain up to 85 grams of carbohydrates per serving. White rice can cause a significant spike in blood sugar, so it is recommended to opt for brown rice instead. Steamed dumplings are another good choice to start your meal, followed by a main dish of steamed fish and vegetables.
In addition to the food choices, it is important to be cautious with cocktails when managing diabetes. Tropical cocktails, in particular, are often made with fruity syrups and coconut milk, which can significantly impact blood glucose levels. It is best to avoid these sugary drinks and opt for water, diet soda, or an unsweetened cocktail instead. Desserts can also be a challenge when dining out, as they can quickly raise your glucose levels. Fried ice cream and sweet rice desserts are best avoided. If you do choose to have a dessert, fresh fruit is a healthier option.
It is recommended to plan your meal carefully and survey the choices before adding anything to your plate. This will help you create a balanced meal that fits within your diabetes meal plan. You can also fill up on non-starchy vegetables, which are packed with nutrients and have a lower carbohydrate content. Additionally, being mindful of portion sizes is crucial, as restaurant servings can sometimes be larger than expected.
Finally, physical activity can play a role in managing blood sugar levels. If possible, plan a brisk walk before or after your meal to help stabilize your blood sugar and maintain your weight.
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Fill up on non-starchy vegetables
If you have diabetes, you may want to opt for non-starchy vegetables as they are low in calories and carbohydrates and won't cause a spike in blood sugar. Non-starchy vegetables are also rich in vitamins, minerals, antioxidants, and fibre. They add texture, flavour, bulk, and rich colour to any meal. The American Diabetes Association recommends eating six servings of vegetables (1/2 cup cooked or 1 cup raw each) per day to boost your vitamin, mineral, and fibre content.
When eating at a Chinese restaurant, you can fill up on non-starchy vegetables by choosing dishes with vegetables like eggplant, Chinese turnips/radishes (daikon radish), arrowhead root, bean sprouts, and leafy greens like wo sun or celtuce. These vegetables are commonly used in Chinese cuisine and can be prepared in a variety of ways, such as stir-frying or steaming.
- Start your meal with a vegetable-based appetizer or side dish, such as a steamed vegetable dumpling or a plate of stir-fried vegetables.
- Choose main courses that feature vegetables as the star ingredient, such as a vegetable-based stir-fry or a steamed vegetable dish.
- If you're ordering a soup, look for options that are packed with vegetables, such as a hot and sour vegetable soup or a clear vegetable broth.
- Be mindful of how the vegetables are cooked. Opt for dishes that are steamed, boiled, or stir-fried with minimal oil. Deep-fried or heavily battered vegetables can add extra calories and fat.
- Request extra vegetables instead of noodles, rice, or other high-carbohydrate options. For example, you could ask for double vegetables in your fried rice or substitute cauliflower rice for regular rice.
- If you're ordering a dish with meat, ask for extra vegetables to be added, such as stir-fried beef with broccoli or chicken with mushrooms.
- Enjoy vegetable-based dim sum options, such as steamed vegetable buns or vegetable-filled dumplings.
By focusing on non-starchy vegetables, you can enjoy the flavours of Chinese cuisine while managing your diabetes and maintaining a healthy diet.
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Pick lean, grilled meats
When eating at a Chinese restaurant, it is important to be mindful of your lean protein intake if you have diabetes. Many popular Chinese dishes are deep-fried, leading to higher fat and calorie content. For example, sweet and sour pork, lemon chicken, fried rice, and chow mein are often high in carbs and fat. Fried rice, in particular, can provide up to 85 grams of carbohydrates and 520 calories per serving.
To make healthier choices, opt for lean, grilled meats. Grilled dishes are a healthier option and can help you manage your diabetes. When ordering, look for grilled meat options with flavorful vegetable sides. For instance, you could choose grilled chicken or fish, which are lean sources of protein. By choosing lean proteins, you can lower your intake of saturated fats, reducing your risk of heart disease.
Additionally, be mindful of the type of oil used in cooking. Stir-frying, a common Chinese cooking method, typically uses a small amount of cooking oil. However, opt for high smoke-point oils like peanut or canola oil, which are better choices than palm or coconut oils, lard, or butter. These contain saturated fats that can increase your cholesterol levels and risk of heart disease.
When pairing your grilled meat, choose steamed rice, preferably brown rice, over white rice. Brown rice is a whole grain with high fiber content, while white rice can lead to a significant blood sugar spike. If you want to include white rice, limit your portion size to half a cup to manage your blood sugar levels.
Lastly, remember that portion sizes matter. You can still enjoy your favorite Chinese dishes, but consider cutting your main entrée in half and pairing it with a sensible side. This way, you can savor the flavors of Chinese cuisine while keeping your diabetes in check.
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Frequently asked questions
Diabetics can opt for steamed rice, vegetable side dishes, soups, and grilled dishes. Lean proteins such as chicken, seafood, tofu, and grilled steak are also good options. Complex carbohydrates like brown rice, buckwheat noodles, sweet potatoes, beans, and corn are preferable to simple carbs.
Diabetics should avoid foods that are high in carbs, fat, and sodium. Breaded and fried proteins, sweet sauces, and refined white rice should be limited or avoided.
When ordering Chinese food, ask for no sugar, corn starch, or MSG. Opt for steamed or grilled dishes and choose high smoke-point oils like peanut or canola oil instead of palm, coconut oil, lard, or butter.
