Are Lo Mein Noodles Low Glycemic? An Expert Analysis

November 9, 2025 •

4 min read

While some sources may estimate a low glycemic index for certain plain Chinese noodles, classic restaurant-style lo mein, made with refined white flour egg noodles, is generally not considered low glycemic. The preparation method, large portion sizes, and added ingredients significantly raise the glycemic impact of a typical serving.

Quick Summary

Traditional lo mein is not low glycemic, primarily due to its refined flour noodles and preparation. The dish can cause blood sugar spikes because of its high carbohydrate content, large portion sizes, and cooking process. Healthier modifications and lower-GI alternatives exist for those managing blood sugar.

Key Points

Traditional lo mein is not low glycemic: The dish relies on refined white flour egg noodles that cause a rapid blood sugar spike, especially in large restaurant portions.
The glycemic load is high: Beyond the GI of the noodles, the total carbohydrate content and portion size of a typical lo mein meal significantly raise its glycemic load.
Healthier options exist: You can modify lo mein by using whole-grain, brown rice, or buckwheat soba noodles to increase fiber and lower the glycemic impact.
Vegetable-based swaps work well: For an even lower-carb meal, excellent low-glycemic alternatives include shirataki noodles, spiralized zucchini, or spaghetti squash.
Balance is key: To manage blood sugar, always include ample lean protein (chicken, shrimp, tofu) and non-starchy vegetables to create a more balanced meal.
Cooking methods matter: Cooking noodles al dente and reducing sugary sauces can help decrease the overall glycemic effect of the dish.

Understanding the Glycemic Index and Lo Mein

The glycemic index (GI) is a ranking system for carbohydrate-containing foods based on their effect on blood sugar levels. Foods are ranked on a scale from 0 to 100:

Low GI: 55 or less
Medium GI: 56–69
High GI: 70 or more

Foods with a low GI are digested and absorbed more slowly, resulting in a gradual rise in blood sugar. High-GI foods cause a rapid spike. Traditional lo mein noodles are typically made from refined white wheat flour and eggs. This refining process strips the grain of its fiber and nutrients, making the resulting carbohydrates quickly digestible and giving them a moderate to high GI score. While individual egg noodles might have a moderate GI, the overall effect of a complete lo mein dish is often much higher due to preparation and portion size.

Why Traditional Lo Mein isn't Low Glycemic

Multiple factors contribute to the high glycemic impact of a restaurant-style lo mein dish:

Refined Noodles: The primary ingredient, refined egg noodles, lacks the fiber content of whole-grain alternatives. Fiber slows down digestion and glucose absorption, which helps to mitigate blood sugar spikes.
Large Portions: A typical takeout portion of lo mein is often significantly larger than a single serving. This increases the total amount of carbohydrates consumed, directly contributing to a higher glycemic load (GL). The GL accounts for both the GI and the amount of food eaten.
Cooking Process: Lo mein is prepared as a stir-fry, often with oil and sugary sauces. While added fats can slow digestion, the combination of high-carb noodles and sometimes-sugary sauces can still lead to an unfavorable blood sugar response.
Lack of Balanced Macronutrients: Many lo mein dishes, especially if ordered without extra protein, can be unbalanced. The high carbohydrate ratio, with insufficient protein and fiber, accelerates the effect on blood sugar.

Making Your Lo Mein a Low-Glycemic Meal

It is possible to enjoy a version of lo mein with a lower glycemic impact by making smarter choices about ingredients and preparation.

Choose Whole-Grain Noodles: Swapping refined egg noodles for whole-grain pasta, soba noodles (made from buckwheat), or brown rice noodles is a significant improvement. These options contain more fiber, which helps to slow digestion.
Increase Protein and Fiber: Incorporate lean protein sources like chicken, shrimp, or tofu, and load up on non-starchy vegetables such as broccoli, bok choy, mushrooms, and bell peppers. This creates a more balanced meal that keeps blood sugar more stable.
Control Portion Sizes: Serve yourself a smaller, more moderate portion of the noodle mixture. This simple step can dramatically lower the total glycemic load of the meal.
Cook Al Dente: For any wheat-based noodles, cooking them al dente (firm to the bite) can help lower their GI. Shorter cooking times result in a less-gelatinized starch that is digested more slowly.
Reduce Sugar and Sodium: Many restaurant sauces are packed with sugar and sodium. Prepare a simple, low-sugar sauce at home using low-sodium soy sauce, ginger, and a little sesame oil.

Low-Glycemic Noodle Alternatives

Beyond just modifying a traditional lo mein recipe, several excellent noodle alternatives offer naturally low-glycemic properties.

Shirataki Noodles: Made from the konjac root, these noodles contain a glucomannan fiber that is indigestible, making them virtually calorie-free and extremely low-carb. They are an excellent option for a very low-GI meal.
Zucchini Noodles (Zoodles): Spiralized zucchini offers a high-fiber, vitamin-rich, and very low-carb alternative to traditional noodles. Their mild flavor makes them versatile.
Lentil or Chickpea Pasta: These pastas are made from legume flour, giving them a higher protein and fiber content than refined wheat noodles. They cook differently and can get mushy if overcooked, but they are a fantastic low-GI choice.
Spaghetti Squash: A popular vegetable-based alternative, spaghetti squash roasts and shreds into golden, noodle-like strands. It offers a slightly sweet flavor and is low in digestible carbs.
Mung Bean Glass Noodles: These translucent noodles, made from mung bean starch, have a moderate to low GI and are naturally gluten-free. They offer a chewy texture perfect for stir-fries.

Glycemic Index Comparison: Lo Mein vs. Alternatives


Noodle Type	Typical Ingredients	Key Features	Approximate Glycemic Impact
Restaurant Lo Mein	Refined white wheat flour, eggs, oil, sugary sauce	Large portion, high carb load, high sodium	High (Causes significant blood sugar spikes)
Whole-Wheat Noodles	Whole-grain wheat flour	Higher fiber content, slower digestion	Lower than Refined (Moderate to Low)
Soba Noodles	Buckwheat flour	Rich in fiber, nutty flavor, gluten-free (check label)	Low (Steady glucose release)
Shirataki Noodles	Konjac root (glucomannan fiber)	Almost zero carbs, no taste, absorbs sauce flavor	Very Low (Negligible blood sugar impact)
Zucchini Noodles	Zucchini	Very low-carb, high in vitamins, fresh flavor	Very Low (Negligible blood sugar impact)
Lentil/Chickpea Pasta	Legume flours	High in protein and fiber, filling	Low (Slow, steady glucose release)

Conclusion: Choosing Wisely for Better Blood Sugar

Ultimately, classic restaurant lo mein is not a low-glycemic dish. Its combination of refined flour noodles, high carbohydrate load, and sometimes-sugary sauces results in a significant impact on blood sugar levels. For individuals managing diabetes or seeking a healthier, more stable energy source, this dish should be consumed with caution and in moderation. The good news is that creating a low-glycemic, satisfying lo mein is entirely achievable. By consciously swapping refined noodles for whole-grain, bean-based, or vegetable alternatives and increasing the ratio of protein and fiber, you can transform this comfort food into a health-conscious meal. Mindful portion control and reduced sauce sugars are also crucial to minimizing the dish's overall glycemic load. Making informed choices means you can still enjoy delicious Asian-inspired cuisine without compromising your blood sugar goals. For more on how ingredients affect glycemic response, visit ScienceDirect.

Frequently Asked Questions

Traditional lo mein noodles, made from refined wheat flour, are not low glycemic and have a moderate to high GI. While some simple Chinese noodles might test lower, a typical lo mein dish from a restaurant often has a high glycemic load due to large portions, refined carbs, and added sauces.

They cause blood sugar spikes because they are typically made from refined white flour, which is rapidly digested into glucose. The lack of fiber and the large serving size common in restaurants further accelerate this effect on blood sugar levels.

Great low-glycemic alternatives include shirataki noodles, spiralized zucchini (zoodles), spaghetti squash, and legume-based pastas made from chickpeas or lentils.

You can make lo mein healthier by using whole-grain or buckwheat soba noodles, adding plenty of protein and non-starchy vegetables, and reducing your portion size. Making a homemade sauce with less sugar is also beneficial.

Not necessarily. While some egg noodles may have a moderate GI, studies show they often have a higher GI than even some traditional white pastas. Whole-grain pasta remains the better low-GI choice.

The glycemic index (GI) is a measure of how quickly a carb-containing food raises blood sugar. The glycemic load (GL) considers the GI along with the amount of that food consumed. Lo mein's GL is often very high due to large portion sizes, even if the noodles' GI alone is moderate.

Yes, pairing the noodles with lean protein and fiber-rich vegetables is one of the most effective strategies. Protein and fiber slow down digestion and carbohydrate absorption, which helps to stabilize blood sugar levels.