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Is Chop Suey Good For Diabetics?
It’s easy to develop a craving for chop suey. Taste it once—where it’s well-prepared—and you’re likely to want more. Often compared to chow mein, chop suey is an incredibly flexible and versatile dish. You can use almost any combination of vegetables, meat, noodles, or rice to create a flavorful, satisfying meal.
However, as a diabetic, seeing a dish containing rice, noodles, or a cornstarch-thickened sauce might raise concerns. Understandably, you might ask: is chop suey safe for diabetics? We’ve investigated this popular dish to determine if it’s safe for prediabetics, type 1, or type 2 diabetics to enjoy. Here’s what we found.
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What is Chop Suey?
The origin of chop suey is highly debated, with different accounts attributing the dish to various inventors. What’s certain is that it became a popular Chinese-American dish around the 1890s. Since then, chop suey has been embraced by cuisines around the world, including Filipino, Dutch, British Chinese, and Canadian Chinese cultures.
Traditionally, chop suey includes rice (or noodles), meats (such as chicken, pork, shrimp, fish, or beef), eggs, bean sprouts, celery, cabbage, and a starch-thickened sauce. Its appeal lies in its adaptability—you can customize the ingredients to suit your taste and available supplies.
Is Chop Suey Good for Diabetics?
Chop suey can be a diabetic-friendly option when consumed in moderation and paired with the right ingredients. The dish is typically made with rice or noodles, which are high in carbohydrates, but its vegetable and protein content helps slow the conversion of carbohydrates to glucose, reducing the risk of blood sugar spikes.
That said, there are a few factors to consider:
- Portion Size Matters
While rice noodles may have a medium glycemic index (GI) score of 61, consuming large portions can significantly raise blood sugar levels. Controlling portion size is critical to keeping your glucose levels stable. - Protein Pairing Helps
Proteins play a vital role in slowing the absorption of glucose into the bloodstream. When eating chop suey, consuming proteins first—such as the meat or tofu in your dish—can help regulate blood sugar levels. For example, I’ve noticed that eating 50% of the proteins in my dish before moving on to the rice or noodles keeps my blood sugar from spiking. - Choose Plant-Based Proteins
For prediabetics, plant-based proteins are preferable to animal-based proteins. Studies show that plant proteins can reduce the risk of developing type 2 diabetes, whereas animal proteins may increase that risk. - Watch the Sauce
Traditional chop suey sauce contains soy sauce, sesame oil, oyster sauce, Shaoxing wine, and cornstarch. While flavorful, these sauces can be high in sodium, which may contribute to hypertension or cardiovascular issues. Cornstarch, with its glycemic index of 85, can also raise blood sugar levels.
The good news? High-GI foods like rice or cornstarch, when paired with low-GI ingredients such as vegetables and proteins, average out the overall GI of the meal, reducing their impact on blood sugar.
Low-Glycemic Ingredient Substitutes for Chop Suey
Making chop suey at home allows you to control the ingredients and create a healthier version of this dish. Here are some diabetic-friendly substitutes:
For the Sauce
- Cornstarch Alternative: Replace cornstarch with flaxseed gel (a mixture of ground flaxseed and water) or tapioca flour. Tapioca flour, derived from cassava, is a great option for diabetics and prediabetics.
- Soy Sauce: Each tablespoon contains about one gram of carbs, making it a suitable choice. Opt for low-sodium soy sauce to reduce salt intake.
- Shaoxing Wine: This rice wine not only enhances flavor but may also offer benefits for diabetes management.
For Rice and Noodles
- Rice: Choose whole-grain options like brown basmati rice or wild rice, which retain their bran and germ and contain more fiber than standard white rice.
- Noodles: Consider alternatives like kelp noodles, which are derived from seaweed and contain vanadium, a mineral beneficial for type 2 diabetics. Shirataki noodles, often called “miracle noodles,” are another excellent choice—they are made up of 97% water, 3% fiber, and zero carbohydrates.
Can Diabetics Eat Chop Suey? Summing Up
Chop suey can be a diabetic-friendly meal when prepared thoughtfully. Its vegetables and proteins help slow the body’s absorption of glucose, preventing blood sugar spikes. However, portion control is key, especially for rice and noodles, which can have a high glycemic index depending on the variety.
If you’re preparing chop suey at home, you can make it even healthier by substituting high-GI ingredients like cornstarch and white rice with low-GI alternatives such as tapioca flour and wild rice. For the best results, consult your dietitian to tailor a chop suey recipe that fits your individual dietary needs.
With the right modifications, diabetics can enjoy this versatile and delicious dish without worry.
