Low Carb Chinese Foods for Digestive Health
Chinese cuisine features several low-carb options that are both flavorful and easy on the digestive system. Steamed fish, stir-fried vegetables, and hot and sour soup can be enjoyed without worrying about bloating or discomfort. Avoid rice or noodles and opt for more protein and vegetable-based dishes. Light, savory broths and low-sugar sauces help support digestion.More from NIH: Diabetes
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1
Braised Chicken with Mushrooms
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A comforting dish made with chicken braised in a savory sauce with shiitake mushrooms. It’s high in protein, low in carbs, and rich in umami flavors.
2
Lobster with Ginger and Scallions
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A luxurious dish featuring lobster stir-fried with fresh ginger and scallions. It’s naturally low in carbs and packed with lean protein and essential minerals.
3
Shredded Chicken with Chinese Cabbage
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A simple yet flavorful dish made with shredded chicken stir-fried with cabbage, providing a high-protein, low-carb meal.
4
Chinese-style Steamed Pork with Mushrooms
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Ground pork is steamed with shiitake mushrooms and seasonings for a high-protein, diabetes-friendly meal that’s light and flavorful.
5
Chicken with Cashew Nuts (without rice)
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This stir-fried dish features chicken, cashews, and bell peppers in a savory sauce. Without rice, it remains a well-balanced, high-protein, low-carb option.
6
Chinese Steamed Vegetables
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A simple and healthy side dish featuring steamed greens like bok choy, Chinese broccoli, or napa cabbage, served with a light garlic sauce.
7
Chinese-style Cauliflower Fried Rice
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A low-carb take on classic fried rice, made with finely chopped cauliflower stir-fried with eggs, scallions, and soy sauce. It’s a great alternative for those watching their blood sugar.
8
Sichuan-style Dry-fried Green Beans
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Green beans are stir-fried with garlic, chilies, and minced pork until crispy. This dish is naturally low in carbs and full of flavor.
9
Choy Sum (Chinese Flowering Cabbage)
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This leafy green vegetable is stir-fried with garlic and a splash of soy sauce. It’s low in carbs, high in fiber, and great for digestion and blood sugar regulation.
10
Baked Tofu with Vegetables
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Firm tofu is baked until crispy and served with stir-fried low-carb vegetables, making it a high-protein, fiber-rich meal suitable for diabetes management.
11
Ma Po Tofu (without rice)
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A Sichuan dish featuring soft tofu cooked in a spicy, savory sauce with ground pork or beef. Without rice, it’s a great low-carb, protein-rich option with a satisfying umami flavor.
12
Chinese Pickled Vegetables
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A tangy and crunchy side dish made with pickled cabbage, radish, or cucumbers. It’s low in carbs and promotes good digestion.
13
Chinese Chicken Salad (without noodles)
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A fresh salad made with shredded chicken, cabbage, carrots, and sesame dressing. Avoiding fried noodles makes it a light, nutritious, and blood sugar-friendly meal.
14
Stir-fried Beef with Peppers and Onions
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A protein-rich dish featuring tender beef slices stir-fried with bell peppers and onions in a light soy-based sauce. Without rice, it remains a low-carb, diabetes-friendly option.
15
Chinese-style Grilled Shrimp
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Shrimp marinated in Chinese spices and grilled to perfection. This dish is rich in protein and healthy fats while remaining low in carbohydrates.
16
Baked Eggplant with Garlic Sauce
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Eggplant is baked until tender and topped with a garlicky, soy-based sauce. It’s a nutritious, fiber-rich, and diabetes-friendly dish with minimal carbs.
17
Chinese BBQ Pork (Char Siu)
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Traditionally sweet, but it can be prepared without added sugar for a low-carb version. This flavorful roasted pork is high in protein and best enjoyed without rice.
18
Lettuce Wraps (e.g., Chicken or Pork)
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A fresh and crunchy low-carb option where seasoned ground chicken or pork is served in crisp lettuce leaves. It’s high in protein and fiber, making it great for stabilizing blood sugar levels.
19
Beef and Broccoli (without rice)
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A stir-fried dish made with tender beef slices and crisp broccoli in a savory garlic sauce. It’s low in carbs, high in protein, and packed with fiber to help manage blood sugar levels.
20
Crispy Duck (without sauce or rice)
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Duck is roasted until crispy and flavorful, offering a rich, protein-packed dish. Avoiding sugary sauces ensures it remains diabetes-friendly.
21
Shumai (without wrapper)
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These bite-sized dumplings, often filled with shrimp or pork, can be enjoyed without the wrapper to keep the dish low in carbs.
22
Egg Foo Young
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A Chinese-style omelet made with eggs, bean sprouts, mushrooms, and sometimes meat like chicken or shrimp. It’s naturally low in carbs and high in protein, perfect for keeping blood sugar stable.
23
Hot and Sour Soup
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This tangy and slightly spicy soup is made with mushrooms, tofu, egg, and vinegar. It contains minimal carbs and provides a satisfying, warming dish rich in gut-friendly nutrients.
24
Shredded Pork with Chinese Greens
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Thinly sliced pork is stir-fried with Chinese greens like bok choy or choy sum. It’s a protein-packed dish with low carbs and high fiber content.
25
Steamed Dumplings (without wrapper)
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The flavorful dumpling filling—usually pork, shrimp, or chicken—can be enjoyed without the carb-heavy wrapper for a low-carb, protein-rich meal.
26
Sichuan Eggplant Stir-fry
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Eggplant is stir-fried with garlic, chilies, and a savory sauce, making it a diabetes-friendly dish rich in fiber and antioxidants.
27
Cabbage Stir-fry
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Cabbage is stir-fried with garlic, ginger, and soy sauce for a simple yet flavorful low-carb side dish that’s high in fiber and antioxidants.
28
Chinese Chicken Soup (without noodles)
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A light, nourishing soup made with chicken, ginger, and vegetables. Avoiding noodles keeps it low in carbs while providing warmth and comfort.
29
Chinese-style Tofu Stir-fry
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Firm tofu is stir-fried with vegetables and soy sauce, providing a high-protein, low-carb plant-based meal that’s perfect for blood sugar control.
30
Steamed Fish (e.g., Whole Fish with Ginger and Scallions)
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A classic Chinese dish featuring whole fish steamed with fresh ginger, scallions, and light soy sauce. It’s low in carbs, high in protein, and rich in omega-3 fatty acids, making it a healthy option for diabetes management.
31
Braised Bamboo Shoots
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Bamboo shoots are braised in a light soy-based sauce, offering a fiber-rich, low-carb side dish that helps with digestion and gut health.
32
Szechuan Shrimp (without rice)
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A spicy, stir-fried shrimp dish made with Szechuan peppercorns, chili, and garlic. It’s naturally low in carbs and high in protein, making it an ideal meal for diabetics.
33
Zucchini Noodles with Stir-fried Vegetables
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A low-carb alternative to traditional Chinese noodle dishes, made with spiralized zucchini and stir-fried with mushrooms, bell peppers, and garlic.
34
Chinese-style Grilled Squid
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Marinated squid is grilled for a smoky and tender seafood dish that’s high in protein and very low in carbohydrates.
35
Kung Pao Chicken (without rice)
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A stir-fried dish made with diced chicken, peanuts, bell peppers, and chili peppers in a savory and mildly spicy sauce. Without rice or added sugar, it becomes a flavorful, protein-packed, and diabetes-friendly meal.