Can a Diabetic Eat a Chinese Takeaway Safely? Your Healthy Guide

December 2, 2025 •

4 min read

According to research, many popular Chinese takeaway dishes are loaded with hidden sugars, refined carbohydrates, and sodium, which can dramatically affect blood glucose. This makes many people with diabetes wonder: can a diabetic eat a Chinese takeaway and still manage their health? The answer is yes, with the right knowledge and careful ordering.

Quick Summary

Chinese takeout can be challenging for diabetics due to high sugar, sodium, and fat, but safe choices exist. Focus on steamed dishes with lean proteins and lots of vegetables, manage sauce and portion sizes, and opt for healthier rice alternatives to maintain blood sugar control.

Key Points

Choose Steamed Dishes: Opt for steamed fish, chicken, or vegetables with sauce on the side to reduce oil, sugar, and sodium.
Avoid Fried Items: Fried appetizers like egg rolls and main courses like sweet and sour chicken are high in carbs and unhealthy fats that spike blood sugar.
Prioritize Vegetables and Lean Protein: Fill your plate with high-fiber vegetables and lean protein sources like chicken, shrimp, or tofu to help stabilize blood glucose.
Limit Refined Carbohydrates: Stick to a small portion of brown rice instead of white rice or noodles, or replace starches with extra vegetables.
Manage Sauces: Ask for sugary sauces like General Tso's or orange sauce on the side and use them sparingly.
Start with Soup: Begin your meal with a broth-based soup like egg drop or hot and sour to promote fullness and prevent overeating.

The Challenges of Conventional Chinese Takeaway for Diabetics

Traditional Chinese takeaway often presents significant hurdles for those managing their blood sugar. The primary issues stem from three key areas: sugary sauces, high-carbohydrate bases, and preparation methods. Many favorite dishes, including General Tso's chicken, orange beef, and sweet and sour pork, are coated in thick, syrupy sauces packed with hidden sugar that can cause rapid blood glucose spikes. For instance, a single serving of sweet and sour chicken can contain a surprisingly high amount of sugar.

Moreover, the mainstays of a typical Chinese takeaway—white rice and noodles—are high in refined carbohydrates. White rice has a high glycemic index and can raise blood sugar levels quickly. Similarly, lo mein and chow fun noodles are often made from refined flour. Fried rice, a popular side, adds not only refined carbs but also significant amounts of fat and sodium. Deep-frying is another common cooking method that adds unhealthy saturated fats and calories.

Making Smart Swaps and Modifications

The good news is that enjoying Chinese cuisine is not off-limits with diabetes. It requires a mindful approach and making strategic modifications. Start by focusing on dishes that prioritize lean protein and vegetables over fried meats and sugary sauces.

Healthier Chinese Takeaway Choices

Steamed Dishes: Options like steamed fish with ginger and scallions or steamed chicken and broccoli are excellent choices. Steaming uses no added oil and preserves nutrients. Ask for the sauce on the side to control the portion.
Broth-Based Soups: Soups like egg drop soup or hot and sour soup are great appetizers. They are generally lower in carbs and can help you feel full, preventing overindulgence later.
Tofu and Vegetable Stir-Fries: Buddha's Delight or a custom stir-fry with tofu, broccoli, mushrooms, and bok choy can be a fantastic, high-fiber, and low-carb option. Always ask for less sauce or sauce on the side.
Lean Protein: Opt for dishes featuring shrimp, chicken breast, or firm tofu. Request that the dish be cooked with less oil.

Navigating Your Order Strategically

Your ordering strategy is just as important as your dish choice. Small changes can have a big impact on your blood sugar and overall health.

Request Sauce on the Side: Many sauces are high in sugar and sodium. Getting it on the side allows you to control how much you use, significantly reducing your carb intake.
Say No to Fried Items: Avoid fried spring rolls, egg rolls, wontons, and crab rangoon. They are high in calories, unhealthy fats, and refined carbs.
Choose Better Carbs: Opt for brown rice instead of white rice or noodles. Brown rice has more fiber and a lower glycemic index, which helps prevent blood sugar spikes. Even better, consider skipping the rice altogether and doubling up on steamed vegetables.
Listen to Your Body: Everyone's blood sugar responds differently. Assess how a meal impacts you and adjust future orders accordingly.

Comparison of Takeaway Options for Diabetics


Feature	Healthier Diabetic-Friendly Option	Less Diabetic-Friendly Option
Dish	Steamed Chicken with Vegetables	Sweet and Sour Pork
Cooking Method	Steamed or lightly stir-fried	Deep-fried
Sauce	Light garlic, ginger, or black bean sauce (on side)	Thick, sweet sauce (e.g., orange, honey)
Carbohydrates	Served with brown rice or extra vegetables	White rice or refined noodles (chow mein)
Fiber Content	High (from abundant vegetables)	Low (from refined carbs and fried elements)
Potential Impact	Slower, more controlled rise in blood sugar	Rapid blood sugar spike

Example Meal Plan for a Chinese Takeaway Night

For a satisfying and blood-sugar-conscious meal, you could order the following:

Appetizer: A small bowl of Egg Drop Soup, which is low in carbs and high in protein.
Main Course: Steamed Shrimp with Mixed Vegetables. This offers lean protein and plenty of fiber.
Side: A serving of steamed brown rice (half a cup) or, for even lower carbs, a side of steamed bok choy or broccoli.
Sauce: A small portion of light garlic sauce or soy sauce on the side for dipping, rather than pouring all over the dish.

By following this structure, you can create a balanced plate that aligns with diabetes management principles. For further inspiration on healthy eating strategies, the American Diabetes Association provides excellent resources.

Conclusion

Ultimately, a Chinese takeaway can be a part of a balanced diet for someone with diabetes, as long as it is not a frequent habit and smart choices are made. By prioritizing steamed or lightly stir-fried dishes, opting for lean proteins and ample vegetables, and controlling portions and sugary sauces, you can enjoy the delicious flavors of Chinese cuisine without compromising your health goals. A little planning and a proactive approach to ordering make all the difference.

Frequently Asked Questions

The safest options are steamed dishes with lean protein like fish or chicken and plenty of vegetables. Good choices include steamed chicken with broccoli, steamed fish with ginger and scallions, and vegetable-based stir-fries like Buddha's Delight.

Yes, it is best to limit or avoid white rice and many types of noodles, as they are high in refined carbohydrates that can cause blood sugar spikes. A better alternative is a small portion of brown rice or doubling up on vegetables.

Many Chinese takeaway sauces are loaded with sugar and sodium. A diabetic should always ask for the sauce to be served on the side and use it sparingly, or opt for a light garlic or black bean sauce.

No, fried appetizers are not ideal as they are typically high in unhealthy fats and refined carbohydrates. It's best to avoid them and choose a healthier starter like egg drop soup.

To reduce sodium, ask for less sauce or sauce on the side, and request that the chef use low-sodium soy sauce. Limiting items with high-sodium ingredients like certain marinades also helps.

Yes, cooking Chinese-inspired meals at home is ideal because it gives you full control over ingredients, oil, sugar, and sodium content. This allows for better blood sugar management.

A good strategy is to use the Diabetes Plate Method: fill half your plate with non-starchy vegetables, one-quarter with lean protein, and the last quarter with healthy carbs like brown rice. This helps prevent overeating.