You can’t be a fan of noodle dishes like pancit and have never heard about chow mein. This Chinese traditional dish is typically made with egg noodles (which get pan-fried until they are crispy), protein of choice (pork, tofu, beef, or chicken), and stir-fried veggies. This is no doubt a delicious treat for the taste buds, but should we diabetics have some of this dish? Here is everything you need to know about chicken chow mein for diabetics.
Chicken chow mein, a culinary masterpiece
Chicken chow mein can be quite confusing to understand since it has different versions. One example is the American chicken chow mien, which features veggies (cabbage, celery, boyu chok, onions, canned bamboo shoots, water chestnuts, and mushrooms) served in a thick sauce with chicken and fried crispy noodle topping. This dish is typically served with rice as a side and is not considered a noodle dish since its noodle constituent is used as a garnish and not the main source of carbs.
Another version is the Cantonese Gai See Chow mein (pan-fried noodles with chicken strips). On my visits to dim sum restaurants, I picked interest in this dish since I usually saw Chinese families enjoying their noodles or rice with a dim sum spread. There are numerous ways to make this version, but the Hong Kong style, which I prefer, involves frying the noodles into a crispy round cake mold, then ladling stir-fried veggies and chicken strips mixed in a white sauce on the cake-like noodle mold.
The third version of chicken chow mien is the homestyle Hong Kong-style chicken chow mein. The previous versions mentioned are usually accompanied by a saucy stir-fry as toppings, but this Hong Kong style features a light, crispy dry noodle. It is made by frying thing egg noodles until all sides are slightly crispy. These noodles, cooked veggies, and chicken are added to a wok with some sauces and spices and mixed thoroughly.
However, in recent days where you have different chefs and recipe sites popping up, you will find a huge amount of chicken chow mien recipes.
Is chicken chow mein healthy?
Chow mein may not be outright classified as a healthy meal since it boasts a high-calorie density. Also, egg noodles used in this dish are not gluten-free, and soy sauce is used in this dish, making it not ideal for individuals allergic to gluten or soy. With the overly processed versions we get at restaurants today, it is safe to say chow mein is not the healthiest meal you could have, but when made at home, lots of substitutions could be made to turn this dish into a healthy one.
Most notably, this dish would not help if you are on a weight loss journey. Further, it has a high sodium content, as a tablespoon of soy sauce contains over 880 milligrams of sodium, which is about 37% of your daily value. Then, you also have to be wary in a case where you are using chicken broth, as this could further impact the sodium content of the dish.
Is chicken chow mein good for diabetics?
Chow mein is safe for diabetics! While it may contain egg noodles, which are usually not good for diabetics (in the absence of proteins, fats, and fiber), as it has a high carb content of 40g per 1 cup serving, chicken chow mein’s overall glycemic index, according to researchgate, is 47, which means it falls in the safe zone for diabetics.
Also, this dish consists of two macronutrients (proteins and fiber), which are essential for managing diabetes effectively. Fibers from vegetables are complex carbs that are digested slowly, regulating how fast glucose enters the bloodstream. The protein also does a similar job; when you consume a dish with proteins and carbs, the protein regulates how fast the carbs are absorbed into the body. So, ensure your chow mein is stuffed with lots of proteins and veggies.
Can diabetics eat chicken chow mein? Summing Up
Chicken chow mein for diabetics can be an idea crave crusher, but it should be eaten moderately in line with your carb ration for the day as designed by your dietician. Being diabetic, I have had this dish from time to time with no problems (although I always make mine at home to calibrate it to my taste).
