What Can a Diabetic Eat From Chinese Takeaway for a Healthier Meal?

November 23, 2025 •

4 min read

According to the National Institutes of Health, frequent consumption of takeaway food is associated with chronic health issues, including elevated blood lipids and insulin resistance. However, a diabetic can eat from Chinese takeaway with careful planning and smart ordering to enjoy a delicious and healthier meal.

Quick Summary

This guide provides practical strategies for diabetics ordering Chinese takeaway, focusing on healthier dish selections, lean protein choices, and avoiding high-sugar and high-fat options.

Key Points

Choose Lean Proteins: Opt for dishes with steamed chicken, fish, or tofu instead of fatty meats or crispy, battered options.
Prioritize Vegetables: Fill half your plate with non-starchy vegetables like broccoli, bok choy, or snow peas to boost fiber and nutrients.
Control the Sauce: Ask for sauces on the side or choose dishes with light, broth-based sauces to minimize hidden sugars and excess sodium.
Select Healthier Carbs: If having rice, choose a small portion of brown rice over white rice due to its lower glycemic index and higher fiber content.
Avoid Deep-Fried Items: Steer clear of battered meats, fried appetizers, and fried rice, which are high in unhealthy fats and carbs.
Begin with a Broth-Based Soup: Starting your meal with egg drop or hot and sour soup can help you feel full and reduce overall carb intake.

The Challenges of Typical Chinese Takeaway

For individuals with diabetes, ordering Chinese takeaway presents specific challenges related to blood sugar management. Many popular dishes are high in hidden sugars, excessive sodium, and unhealthy fats due to common cooking methods and sauces. Deep-fried items like sweet and sour pork, crispy shredded beef, and spring rolls are packed with calories and saturated fat. The sauces, often thickened with cornstarch and sweetened, can cause rapid blood sugar spikes. Furthermore, large portions of white rice, a staple side dish, are high in refined carbohydrates and can significantly impact blood glucose levels.

The Best Choices for Your Diabetic Diet

To navigate the menu successfully, focus on dishes centered around lean protein and vegetables with minimal, light sauce. Steaming and stir-frying are generally the best cooking methods when done correctly. Below are some of the most diabetes-friendly options:

Steamed Fish with Ginger and Scallions: A light, flavorful, and protein-rich choice without heavy oils.
Chicken with Broccoli: This classic combination can be a healthy option if you request less oil and sauce. The abundant broccoli provides fiber.
Moo Goo Gai Pan: A simple stir-fry of chicken, mushrooms, and other vegetables in a light, savory sauce. Ask for less sauce to reduce sugar and sodium.
Buddha's Delight (Jai): This vegetarian dish is packed with various vegetables and tofu, making it a low-carb, low-calorie option.
Tofu with Mixed Vegetables: Plant-based protein and fiber in one dish. Ask for a light sauce or sauce on the side.
Egg Drop Soup or Hot and Sour Soup: Broth-based soups make a great, low-carb starter to fill up on without spiking blood sugar. Skip the crispy noodles.
Steamed Vegetable Dumplings: Opt for vegetable-filled options and limit your portion size, as the wrappers still contain carbohydrates.

Mastering Your Order: Key Strategies

Your ordering strategy is just as important as your dish choice. Simple requests can significantly improve the health profile of your meal:

Request Sauce on the Side: Many Chinese sauces are high in sugar and sodium. Getting the sauce on the side gives you control over how much you use, allowing you to manage carbohydrate and sodium intake more effectively.
Go for Steamed Over Fried: As a general rule, opt for steamed dishes over deep-fried or battered ones. This drastically cuts down on fat and calories. If a steamed version of your favorite dish isn't available, ask for a lightly stir-fried option.
Choose Brown Rice Over White Rice: Brown rice has a lower glycemic index and higher fiber content than white rice, which helps slow the absorption of glucose and prevents blood sugar spikes. Limit your portion size of any rice or noodles.
Prioritize Non-Starchy Vegetables: Load up on dishes rich in vegetables like bok choy, broccoli, and snow peas, which are low in carbs and high in fiber. Non-starchy vegetables should fill half of your plate.

What to Watch Out For: High-Risk Dishes

Certain items are particularly problematic for diabetes management and are best avoided or consumed in very small quantities:

Sweet and Sour Dishes: The sauces are typically loaded with sugar.
Crispy or Battered Meats: These are deep-fried and often coated in sugary sauces.
Fried Rice and Chow Mein: High in refined carbohydrates, fat, and sodium.
Fried Appetizers: Items like egg rolls and crab rangoon are deep-fried and have a high fat and carb count.

Healthy vs. Unhealthy Chinese Takeaway Comparison


Feature	Healthy Choice (e.g., Steamed Chicken and Broccoli)	Unhealthy Choice (e.g., Sweet and Sour Pork)
Cooking Method	Steamed or lightly stir-fried	Deep-fried and battered
Primary Ingredients	Lean chicken, broccoli, ginger, garlic	Fatty pork, sugary sauce, flour coating
Sauce	Light, minimal, often on the side	Thick, high-sugar, high-sodium
Carbohydrates	Lower (from vegetables and optional brown rice)	Higher (from batter, sauce, and white rice)
Fats	Lower (from lean protein and light oil)	Higher (from deep-frying)
Blood Sugar Impact	Less dramatic, slower rise	Rapid and significant spike

Conclusion

While the prospect of Chinese takeaway can be daunting for diabetics, it is entirely possible to enjoy a satisfying meal by making informed decisions. The key is to prioritize dishes with lean proteins and lots of vegetables, opting for steamed or lightly stir-fried preparations. By asking for sauces on the side and choosing brown rice over white rice, you can take control of your meal's sugar, fat, and sodium content. Remember, occasional treats are fine, but with the right strategy, you can make Chinese takeaway a healthier, more consistent option for your diabetes-friendly diet. For more general advice on eating out with diabetes, see this guide from diabetes.org.uk.

Frequently Asked Questions

Yes, people with diabetes can eat Chinese food by making careful, healthy choices and controlling portion sizes. It is best to choose steamed or lightly stir-fried dishes with lots of vegetables and lean protein.

Good options include Steamed Fish with Ginger and Scallions, Chicken with Broccoli, Moo Goo Gai Pan, Buddha's Delight, Tofu with Mixed Vegetables, and broth-based soups like Egg Drop Soup.

Brown rice is a better choice than white rice for diabetics. It contains more fiber, which helps to slow the rise in blood sugar levels. Portion control is essential for any type of rice.

To reduce sugar and sodium, ask for the sauce on the side or less sauce overall. Choose steamed or lightly stir-fried dishes over those with thick, sugary glazes like sweet and sour sauce.

It is best for diabetics to avoid or severely limit deep-fried and battered items, such as fried rice, crispy spring rolls, and battered chicken, as they are high in unhealthy fats and refined carbohydrates.

Broth-based soups like Egg Drop or Hot and Sour are generally safe and low-carb starters. Avoid adding crispy fried noodles and check for added sugars in the broth.

Cooking at home offers the most control over ingredients, allowing you to limit sugar, sodium, and oil. However, with smart choices, Chinese takeaway can still be part of a balanced diet.