Chinese cuisine is renowned for its rich flavors and diverse dishes, but not all Chinese food is created equal in terms of health benefits. Many popular Chinese dishes can be high in calories, sodium, fats, and sugars, making them less than ideal for a balanced diet. In this article, we explore the ten most unhealthy Chinese foods, explaining why they can be detrimental to health and suggesting healthier alternatives.
10 Most Unhealthy Chinese Foods
1. General Tso’s Chicken
Why It’s Unhealthy
General Tso’s Chicken is a beloved dish characterized by deep-fried chicken pieces coated in a sweet and spicy sauce. The deep-frying process adds significant calories and unhealthy fats, while the sauce is often high in sugar and sodium.
Healthier Alternatives
Opt for stir-fried chicken with vegetables and a light soy sauce. This preparation reduces fat content and adds beneficial nutrients from the vegetables.
2. Sweet and Sour Pork
Why It’s Unhealthy
Sweet and Sour Pork typically involves deep-fried pork pieces smothered in a sugary sauce. This dish is high in calories, unhealthy fats, and sugars, contributing to weight gain and increased risk of chronic diseases.
Healthier Alternatives
Consider grilled or steamed pork with a homemade sweet and sour sauce using natural sweeteners like honey and fresh fruit juices. Pair with a side of steamed vegetables for added nutrients.
3. Fried Rice
Why It’s Unhealthy
Fried rice is often made with white rice, which is low in fiber and nutrients, and cooked in large amounts of oil. It may also include fatty meats and high-sodium soy sauce, making it a calorie-dense dish.
Healthier Alternatives
Choose brown rice or cauliflower rice stir-fried with minimal oil and plenty of vegetables. Use lean proteins like chicken or tofu and low-sodium soy sauce to reduce calorie and sodium content.
4. Lo Mein
Why It’s Unhealthy
Lo Mein consists of stir-fried noodles mixed with meat, vegetables, and a soy-based sauce. The noodles are usually made from refined flour, lacking fiber and nutrients, and the dish is often high in sodium and unhealthy fats.
Healthier Alternatives
Select whole wheat or vegetable-based noodles, such as zucchini or shirataki noodles. Use lean proteins and a variety of vegetables, and moderate the amount of soy sauce to control sodium intake.
5. Egg Rolls
Why They’re Unhealthy
Egg rolls are deep-fried and filled with a mixture of meat and vegetables. The frying process significantly increases the calorie and fat content, and the filling often includes high-sodium ingredients.
Healthier Alternatives
Opt for fresh spring rolls wrapped in rice paper and filled with lean proteins, fresh vegetables, and herbs. Serve with a light dipping sauce to keep the calorie count low.
6. Orange Chicken
Why It’s Unhealthy
Orange Chicken is similar to General Tso’s Chicken, involving deep-fried chicken pieces in a sweet, citrusy sauce. The dish is high in sugar, unhealthy fats, and calories, making it a poor choice for a healthy diet.
Healthier Alternatives
Prepare baked or grilled chicken with a homemade orange sauce using fresh orange juice, honey, and minimal oil. Add steamed vegetables for a balanced meal.
7. Crab Rangoon
Why It’s Unhealthy
Crab Rangoon is a deep-fried appetizer made of cream cheese and crab meat wrapped in wonton skins. The combination of deep-frying and high-fat cream cheese results in a calorie-dense, unhealthy snack.
Healthier Alternatives
Try baked crab rangoon using low-fat cream cheese and baking the wontons instead of frying. Serve with a side of fresh vegetables to add fiber and nutrients.
8. Beef and Broccoli
Why It’s Unhealthy
Beef and Broccoli may seem like a healthier option due to the inclusion of vegetables, but it often contains fatty cuts of beef and a high-sodium sauce, increasing calorie and sodium intake.
Healthier Alternatives
Use lean cuts of beef or substitute with chicken or tofu. Opt for a low-sodium soy sauce or make your own sauce with reduced-sodium ingredients. Increase the ratio of broccoli and other vegetables to meat.
9. Kung Pao Chicken
Why It’s Unhealthy
Kung Pao Chicken is a spicy stir-fry made with chicken, peanuts, and vegetables in a high-sodium sauce. The dish often contains added sugars and can be high in calories and unhealthy fats.
Healthier Alternatives
Prepare a lighter version of Kung Pao Chicken by using skinless chicken breast, reducing the amount of oil, and opting for a low-sodium soy sauce. Add more vegetables to increase fiber and nutrients.
10. Sesame Chicken
Why It’s Unhealthy
Sesame Chicken involves deep-fried chicken pieces coated in a sweet, sticky sauce, and sprinkled with sesame seeds. The dish is high in unhealthy fats, sugars, and calories, making it a poor choice for a healthy diet.
Healthier Alternatives
Bake or grill chicken pieces and toss them in a light sesame sauce made with natural sweeteners and minimal oil. Include a variety of steamed or stir-fried vegetables to enhance the nutritional value of the meal.
See Also: Chinese Seasoning: Essential Seasonings, Common Spices & Herbs
Conclusion
While Chinese cuisine offers many delicious dishes, some are better avoided if you’re aiming for a healthy diet. High-calorie, high-fat, and high-sodium foods can contribute to various health issues, including obesity, heart disease, and hypertension. By making mindful choices and opting for healthier alternatives, you can enjoy the flavors of Chinese food without compromising your health. Always consider the cooking method, ingredients, and portion sizes to ensure a balanced and nutritious meal.