Unmasking the High Sodium Content
One of the most significant concerns with many Chinese takeaway dishes is the exceptionally high sodium content. A single main course can contain more than a full day's recommended allowance of salt, which is concerning for anyone, but especially for individuals with high blood pressure or other cardiovascular issues. The excessive sodium comes primarily from sauces, soy sauce, and flavour enhancers. For instance, a Belfast Telegraph report highlighted that some black bean sauces could contain nearly double an adult's daily recommended salt intake.
Where the Salt Comes From
- Soy Sauce: A fundamental ingredient, but often used heavily and is very high in sodium.
- Sauces: Many thickened sauces, like sweet and sour, black bean, and oyster sauce, are packed with salt and sugar.
- Dipping Sauces: Even small pots of dipping sauce can contain an alarming amount of salt, sometimes five times saltier than seawater.
- Rice: Surprisingly, fried rice often adds significant sodium on top of the main dish.
The Overload of Fat and Calories
Another major issue is the excessive use of cooking oil, particularly in deep-fried and stir-fried dishes. Americanized Chinese cuisine frequently employs heavy, fatty sauces and deep-frying, which drastically increases the calorie and fat count compared to traditional, often steamed, Chinese meals. Portion sizes in many takeaway restaurants are also notoriously large, contributing to overconsumption. For example, studies have shown that a typical order of sweet and sour chicken can exceed 1,000 calories and contain a high fat content.
The Cooking Methods that Add Extra Fat
- Deep-Frying: Dishes labeled as 'crispy,' 'battered,' or 'breaded' are often deep-fried, which soaks them in oil.
- Stir-Frying: While better than deep-frying, stir-fries often use more oil and sauces than traditional methods, adding unnecessary fat and calories.
- Sauces: Thicker, sticky sauces, like those in General Tso's or Orange Chicken, are often high in sugar and oil.
The Misconception of MSG
For decades, Monosodium Glutamate (MSG) has been blamed for causing adverse reactions, a phenomenon once dubbed “Chinese Restaurant Syndrome”. However, extensive research and reviews by health authorities, including the FDA, have found MSG to be generally safe for consumption in moderate amounts for most people. The adverse reactions are often linked to large, isolated doses or other ingredients. For the vast majority, MSG is not the core problem with Chinese takeaway, and its reputation is largely based on anecdotal, unscientific claims. The real dangers lie in the high sodium and fat content, not the flavour enhancer itself.
Comparison of Healthier vs. Unhealthy Chinese Takeaway Options
| Feature | Unhealthy Chinese Takeaway | Healthier Chinese Takeaway |
|---|---|---|
| Cooking Method | Deep-fried, battered, or oily stir-fries | Steamed, boiled, or lightly stir-fried |
| Sauce Content | Thick, sugary, and salty sauces | Lighter sauces, requested on the side |
| Dish Examples | Sweet and Sour Pork, General Tso's Chicken, Egg Fried Rice | Steamed Dumplings, Chicken with Broccoli, Buddha's Delight |
| Sodium Level | Often exceeds daily recommended intake | Considerably lower, more controlled |
| Fat Content | High in total and saturated fat from frying | Lower fat content |
| Portion Size | Often oversized, encouraging overeating | More reasonable, can be shared or saved |
| Rice Choice | Egg Fried Rice (higher calories, fat, sodium) | Plain Boiled or Brown Rice |
Making Healthier Choices
Despite the potential pitfalls, it is entirely possible to enjoy Chinese takeaway in a healthier way. The key is to be a discerning customer, opting for dishes that prioritize fresh vegetables and lean protein while minimizing fat, sugar, and sodium. Ordering steamed dishes, asking for sauce on the side, and choosing plain boiled rice are simple yet effective strategies. A study by Sutter Health provides great tips on modifying your order to reduce risks.
Conclusion
While the flavors of Chinese takeaway are tempting, understanding what is bad in Chinese takeaway is crucial for long-term health. The real culprits are not additives like MSG, but rather excessive levels of sodium, fat, and calories driven by cooking methods adapted for Western tastes. By being mindful of your menu choices and opting for steamed, vegetable-rich dishes, you can enjoy this popular cuisine without compromising your well-being. Occasional indulgence is fine, but for regular consumption, making a conscious, healthier choice is the smartest move. For more on healthy Chinese food options, you can explore guides from sources like Levels, which focuses on blood sugar friendly choices.
The True Bad Guys: A Summary
- Excessive Sodium: High levels of salt in sauces, sides, and main dishes can increase blood pressure.
- High Fat Content: Deep-fried menu items and greasy sauces are major sources of calories and saturated fat.
- Refined Carbohydrates: Dishes like fried rice and lo mein are often based on refined carbohydrates, which can cause blood sugar spikes.
- Large Portion Sizes: The large size of many takeaway meals contributes to overconsumption of calories, salt, and fat.
- Sugary Sauces: Many popular sauces are loaded with sugar, contributing to weight gain and blood sugar issues.
Healthier Takeaway Strategies
- Choose Wisely: Order steamed dishes like steamed dumplings or fish over fried options.
- Get Saucy on the Side: Ask for sauces on the side to control the amount you use.
- Opt for Brown Rice: Choose plain boiled rice or brown rice instead of egg fried rice or noodles.
- Load Up on Veggies: Prioritize vegetable-heavy dishes and request extra vegetables.
- Be Mindful of Portions: Share your meal or save a portion for later to manage intake.
