The Sweet Reality of Chinese Takeaway
While traditional Chinese cuisine uses sugar for flavoring, modern Westernized Chinese takeaway often relies on it for much more, contributing significantly to a dish's overall sugar content. Popular items like Sweet and Sour Chicken and Orange Chicken are notorious for their high sugar content, with a single serving of the former sometimes containing as much as 16 teaspoons of sugar. Beyond the obvious sweet dishes, sugar can be found in a wide variety of sauces, marinades, and glazes.
Where is the Sugar Hiding?
It's not just the brightly-colored sweet and sour sauces that pack a sugary punch. Many sauces, including those for stir-fries and marinades, use sugar to balance out other flavors or to create a glossy finish. Even seemingly savory sauces can be surprisingly high in sugar. For example, hoisin sauce often has added sugar, and pre-made black bean or teriyaki sauces can be up to 50% sugar by volume.
Hidden Sugar Sources:
- Sweetened Sauces: Oyster sauce, plum sauce, and hoisin sauce are common in Chinese cooking and all contain sugar.
- Marinades and Glazes: Meats like char siu pork are marinated and glazed with a sweet mixture.
- Deep-Fried Dishes: The crispy coating on dishes like sweet and sour chicken balls or General Tso's chicken often contains sugar.
- Side Dishes: Some egg fried rice recipes use a small amount of sugar to enhance flavor.
The Health Implications of High Sugar Intake
Excessive sugar consumption is linked to a range of health issues, including weight gain, heart disease, inflammation, and diabetes. The World Health Organization (WHO) suggests limiting free sugar intake to less than 10% of your total energy intake, with less than 5% offering additional health benefits. Regularly consuming high-sugar takeaway meals can make it difficult to stay within these recommendations and can contribute to a cycle of cravings and energy crashes.
| Popular Takeaway Dish | Estimated Sugar Content per Serving | High in Sugar? |
|---|---|---|
| Sweet and Sour Chicken | ~16 teaspoons (64g) | Yes |
| Orange Chicken | ~14g per 100g serving | Yes |
| Kung Pao Chicken | ~3g per 100g serving | No, generally lower |
| Beef and Broccoli | Lower sugar than other beef dishes | No, generally lower |
| Chicken Chow Mein | Can vary greatly, but often high | Can be |
| Steamed Dumplings | Low sugar, but watch the dipping sauce | No (usually) |
How to Order a Healthier, Lower-Sugar Takeaway
Making smarter choices when ordering Chinese takeaway is entirely possible with a few simple strategies.
Tips for Reducing Sugar Intake:
- Prioritize Steamed Dishes: Steamed fish, chicken, or tofu with vegetables are excellent low-sugar options. Steaming preserves nutrients and avoids the high sugar content of fried coatings and heavy sauces.
- Order Sauces on the Side: This is one of the most effective ways to control your sugar, sodium, and calorie intake. Instead of having your main dish drenched in a sweet sauce, you can add just a small amount for flavor.
- Opt for Vegetable-Heavy Dishes: Dishes like Moo Goo Gai Pan or Beef with Broccoli typically have a lighter, less sugary sauce and offer more fiber and nutrients. Ask for extra vegetables to bulk up the meal.
- Choose Lean Proteins: Selecting stir-fried or steamed dishes with lean proteins like chicken, shrimp, or tofu is a healthier alternative to deep-fried, breaded meats.
- Be Mindful of Sides: Swap out sugary soft drinks and opt for water or unsweetened tea. For snacks, choose steamed edamame instead of spring rolls.
- Avoid Anything Described as 'Crispy' or 'Sticky': Dishes with names that suggest a thick glaze or fried coating are almost always high in sugar and calories.
The Final Word on Sugar in Chinese Takeaway
Is there sugar in Chinese takeaway? The answer is a resounding yes, but the amount varies drastically depending on your order. While it's wise to be aware of the sugar content in certain dishes, it doesn't mean you have to give up your favorite meal entirely. By applying a few simple ordering strategies and being mindful of portion sizes, you can enjoy Chinese takeaway as part of a balanced and healthy diet. Remember that many of the high-sugar options are modern inventions catering to Western palates, so looking for dishes closer to traditional stir-fries or steamed meals will generally lead you to a healthier choice.
Conclusion: Finding the Right Balance
Navigating a Chinese takeaway menu for low-sugar options is about making informed decisions. The concentration of sugar is typically highest in dishes with heavy, sweet, or sticky sauces and deep-fried coatings. For a healthier meal, focus on steamed or lightly stir-fried dishes, load up on vegetables, and always request sauces on the side when possible. A mindful approach to ordering can help you avoid excess added sugar while still enjoying the rich and complex flavors of Chinese cuisine. With this knowledge, you can satisfy your craving for Chinese food without derailing your health goals.
