Chow mein and lo mein are two popular Chinese dishes. Theyre similar in that they both feature noodles but theyre different in the way the noodles are prepared.
“For chow mein, you cook the noodles part way through and then stir-fry them. It’s usually served with chicken, beef, seafood, or vegetables and a source of protein,” says Michelle Jaelin, RD. “Chow” means “fried” in Chinese while “mein” means “noodle. ” Sometimes the noodles are deep-fried/fried in oil to get the nice, crispy noodle texture, Jaelin says.
“In lo mein, on the other hand, you cook the noodles all the way through and then add a sauce with vegetables and a protein source.” It can be chicken, beef or seafood,” she says, adding that “lo” means “mix” in Chinese.
As a Chinese food lover, beef chow mein has always been one of my go-to orders. The tender noodles savory beef, and crunchy veggies are hard to resist! But as I’ve tried to clean up my diet, I had to ask myself – is my favorite takeout dish actually good for me?
As a health writer, I decided to investigate the nutritional pros and cons of beef chow mein to find out if it deserves a place in a balanced diet. Here’s what I discovered:
The Protein Power of Beef
One of the biggest benefits of beef chow mein is its high protein content from the beef A typical order provides around 20-25g of protein This helps support building and maintaining muscle mass while keeping you feeling fuller for longer after a meal.
Lean cuts of beef like flank steak or sirloin are lower in saturated fat than higher fat options. Going easy on heavy sauces also helps make this dish more waistline-friendly.
Evaluating the Noodles
Chow mein noodles are generally made from wheat flour, water, and salt. Some versions may contain eggs. This simple ingredient list is a positive sign compared to more processed alternatives like ramen noodles.
Whole wheat noodles would provide more fiber and nutrients than refined wheat versions. But standard chow mein noodles are still a better option than fried rice or other high carb sides.
The Vegetable Factor
Common veggies in chow mein include cabbage, bean sprouts, onions, and celery. When paired with beef and noodles, this vitamin and fiber-packed medley creates a relatively balanced meal.
As with any takeout dish, opting for extra vegetables boosts the nutritional value. Don’t skip out on those crunchy bean sprouts!
The Sauce Situation
Chow mein sauce adds a savory, salty flavor, but it can also load on soy sauce, oil, and extra sodium. Requesting light sauce or sauce on the side allows you to control how much you consume.
Skip sugary sauces like plum or sweet and sour. And definitely pass on deep frying your noodles in oil!
Making Health-Conscious Customizations
To make beef chow mein even better for you, some easy food tweaks include:
- Choosing brown rice instead of noodles
- Adding extra vegetables
- Requesting lean beef cuts
- Asking for light sauce on the side
- Skipping deep fried app options
With small modifications, you can balance the carbs, protein, veggies, and flavors in a healthy way.
Watching Portion Sizes
As with any restaurant meal, portion control is key. Chow mein portions can range from 1 to 2 cups. Stick within a 1 cup serving to keep calories under control.
Splitting a larger order or packing up leftovers prevents overdoing it on this tasty dish.
The Takeaway: Healthy in Moderation
While not the pinnacle of nutrition, beef chow mein can be a fairly balanced meal option in moderation. Lean protein, fiber-rich noodles, and veggies make it more than just empty carbs. Just stick to reasonable portions and make customizations to amp up the good stuff!
With mindful ordering and eating, chow mein can absolutely have a place in an overall healthy diet. Next time I order takeout, I won’t feel so guilty about enjoying my favorite saucy, noodle-y comfort food.
Beef Chow Mein Is Loaded With Minerals
Beef chow mein is rich in minerals like calcium, iron, potassium, phosphorus, magnesium, zinc, copper and selenium.
One of irons most important roles is transporting oxygen to all of the parts of our body, as explained by the NIH. Beef chow mein is also extremely high in selenium (providing 54 percent of the Daily Value). This mineral protects our bodies from free radicals and is important for reproduction and a properly functioning thyroid gland, according to the NIH.
Brierley Horton, RD, a dietitian nutritionist from Birmingham, Alabama, says, “Beef chow mein is still high in calories and very high in sodium, even though it has a lot of vitamins and minerals.”
“Trying to make this tasty dish in healthier ways, like by using lean proteins, lots of vegetables, and a low-sodium sauce, can go a long way.” ”.
Chow Mein Nutrition Facts
A 1-cup serving of beef chow mein contains:
- Calories: 286
- Total fat: 9.2 g
- Cholesterol: 48.4 mg
- Sodium: 803 mg
- Total carbs: 27 g Dietary fiber: 2. 6 g Sugar: 5 g .
- Protein: 23 g
- A cup of beef chow mein has 9 grams of total fat. 2 grams of total fat, which includes 7. That’s 2 grams of good fat, 2 grams of bad fat, and 0 grams of trans fat.
- Carbs: One cup of beef chow mein has 27 grams of carbs, which are made up of 2 6 grams of fiber and 5 grams of sugar.
- Protein: 23 grams of protein are in a cup of beef chow mein.