Have diabetes and love Chinese food?
You’re not alone, of course!
There are several ways to diversify your diabetes-friendly diet.
Photo: Eva Kolenko
Higher-Carb Ingredients
Rice
You could say rice isingrainedin Chinese cuisine, and for good reason.
The grain’s versatility is practically endless.
Cooked rice is commonly served plain to accompany and enhance countless savory dishes.
It’s also often offered mixed into stir-fried dishes with ingredients such as meat and vegetables.
Brown rice is a popular whole grain beloved for its high fiber content.
Noodles
Like rice, noodles are a staple of Chinese cuisine.
Chinese noodles are commonly made from wheat flour, rice flour, potato starch or mung bean starch.
They also come in different thicknesses and textures that provide different eating experiences.
They can be servedin soups, instir-frieswith proteins and vegetables, or in braised dishes.
Buns (Bao)
Soft and fluffy baos come in several variations.
Some are plain while others include filling.
Some are savory, others are sweet.
Some baos are round and some are folded over similarly to a taco.
While they usually hold a protein or vegetable filling, the wrappers are made with wheat flour.
Taro
Taro is a root vegetable that offers a subtle yet distinctive texture.
When cooked, it has a soft outer surface and a firm and dry interior.
While it is naturally bland, it is eaten as a starch similarly to potatoes and sweet potatoes.
Lotus root
Lotus root is another popular ingredient used in Chinese cooking.
The tuber of the lotus plant is often added to stir-fries, soups, pastries and stews.
Nonstarchy Vegetables
TheDiabetes Plate Methodrecommends including half a plate of nonstarchy vegetables as part of each meal.
They’re full of water and fiber to help you feel satisfied.
You may find these nonstarchy vegetables in your local grocery stores.
They are perfect for stir-frying, adding to soups or serving with a soupy bowl of noodles.
Chinese cooking often uses dried shiitake mushrooms, particularly in braised Chinese dishes.
They provide earthy, meaty and umami flavor to dishes.
But there are other important aspects of eating healthfully and managing your diabetes.
Here are some tips for healthy eating when you have diabetes.
Choose lean proteins
Proteinis an essential part of a healthy eating pattern.
The Diabetes Plate Method recommends filling one-quarter of your plate with a lean source of protein.
Some lean protein choices include chicken, lean ground pork and fish.
These proteins are often used in Chinese main dishes such asKung Pao Chicken with Bell Peppers.
Plant-based proteins, such as tofu, are also found in Chinese dishes.
Tofu may be used as a meat alternative, providing protein from soybeans.
It’s low in saturated fats and carbohydrates as well as sodium- and cholesterol-free.
Extra-firm tofu, which holds the least amount of moisture, is excellent forstir-frying.
Soft or silken tofu has a custardy texture due to the substantial amount of moisture it contains.
It’s perfect for tofu main courses such asMa Po Tofu.
How the food is prepared also matters.
You may want to enjoy them in moderation for the sake of your health.
The bang out of oil used in cooking is equally important as the amount of oil used.
The latter choices contain saturated fats which may increase your cholesterol level and risk of heart disease.
TheDietary Guidelines for Americansrecommends that less than 10% of your daily calories come from saturated fat.
These flavor enhancers undoubtedly make dishes taste more delectable.
For this reason, it’s important to be mindful of your sodium intake.
To lower the amount of sodium in your diet, you could:
4.
Use nonstarchy vegetables as starch alternatives
Some nonstarchy vegetables may be eaten as alternatives to rice and noodles.
Swapping in nonstarchy vegetables can also help you boost your fiber and nutrient intake.
Be sure to read the Nutrition Facts label to determine how many carbohydrates are included in one serving.
The Bottom Line
Chinese cuisine is vast.
Much of Chinese cuisine is healthy, balanced and vegetable- and grain-focused.
But many of those foods can still be a part of a healthy meal pattern.
Being mindful of your fat and sodium intake is also key to managing your diabetes.
