Smart Choices for Your Next Chinese Takeout Order

Chinese food is rich in bold flavors and comforting favorites. The good news? You don’t have to skip it to take care of your blood sugar. With a few simple swaps and a small mindset shift, you can enjoy your meal and feel good after eating. Think of it as ordering with intention, not restriction.  

The Mindset Shift: It’s About Balance, Not Perfection

Many traditional Chinese dishes are heavy on white rice, fried foods, sugary sauces, and sodium. These can cause blood sugar spikes, especially when paired together. Smart swaps help slow digestion, add protein, and reduce extra fats and sugars without taking away the joy of eating. 

Smart Chinese Food Swaps That Make a Difference

1. Fried Rice → Steamed Dumplings 

Why it helps: Steamed dumplings usually have less oil and fewer carbs than fried rice. They also provide protein from meat or tofu, which helps slow blood sugar spikes. Remember to ask for steamed instead of pan-fried when possible! 

2. General Tso’s Chicken → Steamed Chicken & Broccoli 

Why it helps: This swap cuts back on sugar and deep-fried breading while boosting lean protein and fiber-rich veggies. Protein and fiber work together to keep blood sugar steadier. You can still get the bold flavors you’re looking for by judiciously applying sauces yourself.  

3. Lo Mein → Buddha’s Delight (Mixed Vegetables) 

Why it helps: Lo mein noodles are refined carbs that digest quickly. A vegetable-forward dish adds fiber, volume, and nutrients with far fewer blood sugar swings. To help increase your protein, ask for chicken, tofu or shrimp as an add-on. 

4. Egg Rolls → Spring rolls  

Why it helps: Egg rolls are fried and high in fat and carbs. Spring rolls have a thinner wrapper, so are lower in carbs and calories.  Try ordering them fresh instead of fried, you might be surprised how tasty they are  

5. Sweet Sauces → Sauce on the Side 

Why it helps: Sauces like orange, sesame, and sweet-and-sour are often loaded with sugar. Ask for sauce on the side, so you control how much you use, without missing the flavor. 

Other Smart Choices at Chinese Restaurants

• Green tea or hot tea instead of sweetened drinks. This helps with hydration and contains no added sugar. 

• Instead of white rice, try brown rice for higher fiber that slows digestion. 

• Extra vegetables. Ask for double veggies to help fill your plate with fiber and nutrients. 

• Portion sharing. Split dishes or save half for later to avoid overeating. 

Whatever you order, it’s always a good idea to serve your plate, and pack the rest away before you start eating. Aim to fill half your plate with veggies, ¼ with carbs, and ¼ with protein.   

If your BG is higher than you want after a meal, take a walk and drink a large glass of water, it can help bring your numbers closer to target.   

A Fortune to Hold On to

You don’t need to avoid Chinese food to manage diabetes. A little strategy can go a long way! With smart swaps and mindful choices, you can enjoy bold flavors, stay balanced, and still leave room for a little good fortune. And if you do crack open a fortune cookie? Savor it, one bite at a time! 

Author: Bernice Boivin, RD, CDCES | CCS Health      

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.