zig
0

Notifications

  • You're all caught up!

Low-sodium Chinese Foods

by
author image Ryan Devon
Ryan Devon is a registered dietitian with a Master of Science in nutrition and health promotion from Simmons College. He starting writing in 2010, specializing in weight management and eating-disorder science.
Low-sodium Chinese Foods
Stir-fried vegetables in a big pan. Photo Credit kazoka30/iStock/Getty Images

Many people enjoy staple Chinese food dishes like fried rice, wonton soup and beef and broccoli. Unfortunately, many of the most popular Chinese foods are loaded with sodium. If you suffer from high blood pressure or just want to cut back on the sodium in your diet, be glad to know that several healthy low-sodium Chinese foods are available from which to choose.

Stir-fried Vegetables

Stir-fried vegetables are a staple in Chinese cooking. In addition to being a crunchy and colorful side dish, stir-fried vegetables tend to be lower in sodium than many Chinese dishes, as less sauce is used in the preparation process. When ordering your vegetables, ask to have the cook use minimal soy sauce or low-sodium soy sauce while preparing your dish. Vegetables commonly found in Chinese cooking, such as broccoli and bell peppers, are also rich in the mineral potassium. Consuming potassium-rich foods as part of a heart-healthy diet can aid in blood-pressure control.

Steamed Rice

Steamed rice is a lower-sodium alternative to other starchy Chinese dishes like fried rice or fried noodles. According to the USDA Nutrient Database, a 1/2-cup serving of steamed white rice contains only 4 mg of sodium -- less than 1 percent of the recommended 2400 mg per day. To make steamed rice even healthier, use whole-grain brown rice, which contains significantly more dietary fiber and vitamins than white rice.

Steamed Tofu

Steamed tofu is a Cantonese classic that's significantly lower in sodium than deep-fried or stir-fried tofu. To keep this dish low in sodium, avoid dipping it into the soy sauce that often accompanies it at Chinese restaurants. Tofu is a naturally low-fat source of complete vegetarian protein. Regularly consuming soy products such as tofu can reduce blood pressure and significantly increase "good" high-density lipoprotein cholesterol, according to the United Soybean Board.

Dumplings

Dumplings are delightful chewy appetizers that are significantly lower in sodium than fried wontons. Choose steamed dumplings with vegetables or fish, as they contain less fat than the fried variety containing pork or beef. The American Heart Association recommends steamed dumplings as a heart-healthy choice at Chinese restaurants.

LiveStrong Calorie Tracker
Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.