8 Restaurant Dishes High in Hidden Sugar
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You’re craving Chinese food. It’s convenient, flavorful, and hits the spot. But did you know your favorite order coudl be secretly loaded with sugar? It’s true! Many popular Chinese takeout dishes contain surprisingly high amounts of added sugar, frequently enough hidden in sauces and glazes. We’ll explore the worst offender and help you make smarter choices for your health.
The Shocking Sugar Content in Chinese Takeout
When we think of sugary foods, desserts usually come to mind. Though, sugar is frequently added to savory dishes to enhance flavor and texture. Chinese cuisine is no exception. While a little sugar isn’t necessarily harmful, the sheer quantity in some popular dishes can be alarming.
Registered dietitian Lisa sabat warns that seemingly savory options can be packed with hidden sugars. this can contribute to exceeding the daily recommended added sugar limit with just one entrée. Let’s dive into the biggest culprit.
Orange Chicken: The No. 1 Sugariest Order
The No. 1 order that has so much hidden sugar is Chinese Orange Chicken. “A staple on many chinese takeout menus, this seemingly savory dish is often drenched in a thick glaze made from sugar, corn syrup, and sometimes fruit juice concentrate,” says Sabat.
She explains, “While it may satisfy a sweet-and-savory craving, the sugar content is shockingly high-ranging anywhere from 18 to a staggering 88 grams per serving, depending on the restaurant.” Sabat adds, “That’s more than double the daily recommended added sugar limit in just one entrée. It’s a prime example of how sugar can quietly dominate your plate, even when you’re not ordering dessert.”
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Excessive sugar intake is linked to a host of health problems, including:
Weight gain: Sugar contributes empty calories, leading to weight gain over time.
Increased risk of type 2 diabetes: regularly consuming large amounts of sugar can impair insulin sensitivity.
Heart disease: High sugar intake is associated with increased risk factors for heart disease.
Inflammation: Sugar can promote chronic inflammation in the body.
Energy crashes: The initial sugar rush is frequently enough followed by a notable energy dip.
Don’t despair! You can still enjoy Chinese takeout without sabotaging your health. Here are some tips:
Choose steamed dishes: Steaming preserves nutrients and avoids added sugars found in fried or saucy options.
Request sauce on the side: This allows you to control the amount of sauce you consume.
Opt for brown rice: Brown rice is a whole grain with more fiber and nutrients than white rice.
Load up on vegetables: Vegetable dishes are generally lower in sugar and packed with vitamins.
Ask about ingredients: Don’t hesitate to ask the restaurant about the sugar content of specific dishes.
Consider these lower-sugar options:
Kung Pao Chicken (ask for light sauce): A spicy stir-fry that can be relatively low in sugar if you request less sauce.
Beef and Broccoli (ask for light sauce): Another stir-fry option that can be a healthier choice.
Egg Drop Soup: A light and flavorful soup with minimal sugar.
The Bottom Line
Chinese takeout can be a convenient and enjoyable meal, but it’s crucial to be mindful of hidden sugars. orange chicken is a prime example of