Chinese cuisine is a favorite among Americans. In 2020, Google data showed Chinese food as the top search for recipes and restaurant locations (via Chef’s Pencil). Nation’s Restaurant News also found that 36% of consumers eat Chinese food “frequently,” with another 42% eating it “occasionally.”
Chinese food has been appreciated in America since the mid-1800s, when Chinese immigrants introduced their diverse culinary styles (via Oxford Research).
However, not all Chinese foods are healthy. While there are healthy, protein-rich options, some dishes are high in calories, fat, and sodium. These are the ones you should avoid.
General Tso’s Chicken
General Tso’s chicken is a popular American-Chinese dish but not common in China, as noted by NPR. While originally sugar-free, the American version is sugar-laden. Prevention describes its sauce as a “recipe for a diabetic coma.” Registered dietitian Lauren Harris-Pincus highlighted that one serving contains nearly 2,400 mg of sodium, 1,578 calories, 88 grams of fat, and 62 grams of sugar.
Chinese Beef and Broccoli
Beef and broccoli might sound healthy, but Prevention warns about its high sodium content. A restaurant serving can have 770 calories and 2,110 mg of sodium. The American Heart Association suggests a daily sodium intake of less than 1,500 mg. To reduce sodium, try making it at home using a low-sodium recipe.
Egg Rolls and Spring Rolls
Though they seem harmless, egg rolls and spring rolls are unhealthy. Spring rolls have flour wrappers, while egg rolls include egg (via Southern Living). Fried, they absorb fat, with a single fried spring roll containing 150 calories and 4 grams of fat, and a fried egg roll up to 200 calories and 8 grams of fat. Regular consumption of fried foods can increase mortality risk by up to 8% (via AARP).
Vegetable Lo Mein
Vegetable lo mein may seem benign, but it’s unhealthy due to its large portions and oil content. Just the noodles can be 200 calories per cup, with a dish serving around 900 calories. “This dish offers plenty of sodium, oil, and refined carbohydrates, but very little in the way of fiber and protein,” said dietitian Andy Bellatti for Berkeley Wellness. To make it healthier, ask for broth instead of oil or increase veggies and decrease noodles at home (via Livestrong).
Orange Chicken
Orange chicken, an American invention, is battered and fried with a sweet sauce. It’s not traditional Chinese cuisine (via NPR). A serving at P.F. Chang’s has 1,160 calories and 55 grams of sugar. Nutritionist Jayne Hurley noted it as “hunks of fried meat” (via Newsweek).
Fried Rice
Fried rice starts healthy but becomes unhealthy due to large portions and added fats. “Fried rice is undeniably bad for you, setting you back 450 calories and 14 grams of fat,” stated Men’s Journal. It’s often served in large portions, providing more calories than needed. Leftovers can harbor bacteria, causing “fried rice syndrome” (via LiveScience).
Fried Pork Dumplings
Dumplings have a rich history but can be unhealthy, especially fried ones. Steamed dumplings are leaner, while fried ones are high in calories, explained nutritionist Simone Austin (via HuffPost). Pan-fried dumplings can contain 460 calories and 20 grams of fat.
Sweet and Sour Pork
Sweet and sour sauce, created in the early 1900s, is used in pork and other dishes to appeal to American tastes (via Chowhound). This dish has been nutritionally poor since its origin, often containing as much sugar as three chocolate bars (WebMD).
Crab Rangoon
Crab rangoon is delicious but unhealthy. It’s essentially cream cheese and crab meat fried and served with sweet sauce, noted dietitian Kari Hartel in FitDay. A typical serving contains 470 calories and 26 grams of fat, mostly from imitation crab (via CalorieKing).
Barbecue Spare Ribs
Chinese spare ribs are coated in five-spice and soy sauce, often with artificial coloring. A portion can contain 1.5 times the daily sodium limit and 64 grams of fat (WebMD). Nutritionist Jayne Hurley equates it to two full pork chops (via Newsweek).
Szechuan Shrimp
Szechuan shrimp may seem healthy, but its sauce is often oily, leading to 700 calories per serving. The dish can also have excessive sodium, up to 3,000 mg (via Consumer Affairs). A 2015 Consumer Reports study found 60% of frozen shrimp contaminated with bacteria.
Milk Tea
Bubble tea, a Taiwanese drink, consists of tea, milk, fruit, syrups, and tapioca pearls (via Eat This, Not That). Despite its tea base, it can have 50 grams of sugar and nearly 500 calories, similar to sugary coffee drinks. Researchers at Pepperdine University emphasized the need for lower-sugar options (via study).
Fugu
Fugu, or puffer fish, is considered unhealthy due to its potential lethality. It contains tetrodotoxin, a poison deadlier than cyanide (Time). Despite this, it’s popular in Asia, with chefs requiring extensive training. South China Morning Post noted that Chinese fisheries have bred the poison out, allowing safe consumption.
Sweet and Sour Chicken
Choosing chicken over pork for sweet and sour dishes may seem healthier, but it depends on the chicken cut. White meat is lower in fat and cholesterol than dark meat (via Tasting Table). However, chicken can be higher in cholesterol and lower in some minerals compared to pork (via Foodstruct). Overall, sweet and sour chicken may not be healthier than pork.
Peking Duck
Peking duck, a Beijing specialty, involves roasted duck sliced and served with pancakes and hoisin sauce. While roasted meat might seem healthier, duck is high in saturated fat and cholesterol (via Foodstruct). The dish is also likely to cause blood sugar spikes, especially with the addition of pancakes and sauce.
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