Chicken pho is a popular Vietnamese noodle soup made with chicken broth, rice noodles, herbs, and chicken. It’s a staple food in Vietnam and has become increasingly popular around the world for its delicious flavor and nourishing ingredients.
Many people wonder if chicken pho can be part of a healthy weight loss diet. There are a few factors to consider when determining if pho is good for losing weight:
Calorie content
The calorie content of chicken pho can vary greatly depending on the specific ingredients and portion size. On average, a bowl of pho with 3-4 oz of chicken, rice noodles, broth, and vegetables contains around 300-400 calories. This is considered a moderate calorie meal.
To make it lower in calories, you can opt for lean chicken breast, go easy on extras like bean sprouts, basil, lime, etc., and watch your portion sizes. Broth-based soups like pho tend to be filling and with the fiber from the vegetables and noodles, a bowl of pho can be satisfying while still being relatively low in calories.
Nutrition
Chicken pho is nutritious, providing protein from the chicken, complex carbohydrates from the rice noodles, and vitamins/minerals from the vegetables and herbs.
– Chicken is a lean protein that helps fill you up. It has vitamins B3, B6, and B12.
– Rice noodles provide fiber, manganese, and complex carbs.
– Common pho veggies like bean sprouts, basil, lime, and chili peppers provide vitamins A, C, and K.
– The broth has trace minerals from bones/meat used to make the stock.
This combination of protein, carbs, vitamins, and minerals makes pho a balanced meal. Eating nutritious foods helps boost metabolism and fat burning.
Low in fat
Since pho is a broth-based soup, it is naturally low in fat, especially saturated fat. Chicken pho made with lean white meat chicken breast has about 3 grams of fat per serving. Choosing lean cuts of meat and going light on high-fat extras like fatty beef, crispy fried onions, or heavy cream additions will keep the fat content low.
A low-fat diet full of lean protein foods can help with losing weight. Fat has over double the calories per gram compared to carbs or protein. So for weight loss, it’s ideal to get nutrients from lower calorie sources.
Benefits of Chicken Pho for Weight Loss
Here are some of the key benefits that make chicken pho a good choice if you’re trying to lose weight:
1. High in protein
Protein is the most filling macronutrient and helps curb hunger and cravings. It takes more energy to metabolize than carbs or fat, so eating protein-rich foods can boost your metabolism slightly. Protein is also essential for building and maintaining muscle mass.
Chicken is a lean protein source, with a 3-4 oz serving of chicken breast providing 25-35 grams of protein. The protein in pho can help you feel fuller for longer between meals, cutting down on snacking.
2. Low glycemic index
The noodles in pho are typically made from rice, which has a low glycemic index. This means it does not spike your blood sugar quickly compared to refined grains.
Steady blood sugar helps control hunger signals and cravings. It allows you to go longer without feeling famished between meals, which reduces overeating.
3. High in fiber
The rice noodles and vegetables provide insoluble fiber that helps fill you up. Fiber takes up space in your stomach and digestive tract, slowing digestion to prolong fullness.
Fiber is also heart healthy and helps control blood sugar levels. Getting enough fiber can aid weight loss and reduce body fat.
4. Provides hydration
Pho is mostly broth, which helps you stay hydrated. Water is essential for all bodily functions including metabolism and energy levels.
Drinking calorie-free fluids like broth can help fill your stomach, reducing hunger signals. Staying hydrated also minimizes water retention and bloating.
| Benefit | Explanation |
|---|---|
| High in protein | Filling, helps build muscle |
| Low glycemic index | Helps control blood sugar and hunger |
| High in fiber | Filling, aids digestion |
| Provides hydration | Filling, reduces water retention |
Is Chicken Pho Filling?
Chicken pho can be very filling due to its high protein, fiber, and water content. The protein and fiber provide bulk and take longer to digest, keeping you feeling fuller for longer.
Some evidence that pho is filling:
- Protein has been shown to increase satiety hormones like cholecystokinin (CCK) that tell your brain you’re full.
- Insoluble fiber from the noodles absorbs water and expands in your stomach to physically fill you up.
- Studies show lower calorie density foods with high water content can reduce appetite and calorie intake.
- One study found women ate 13% fewer calories at a meal after consuming chicken noodle soup versus soda.
So while pho is not extremely low in calories, it contains nutrients that work together to create feelings of fullness and satisfaction. This helps prevent overeating and cravings.
Of course, portion control is key for any meal. Eating a gigantic bowl of pho can still lead to excessive calorie intake. As part of a balanced diet in moderate portions, pho can be an effective filling food.
Are There Any Downsides for Weight Loss?
Chicken pho can absolutely be part of a healthy weight loss diet. However, there are a few potential downsides to consider:
Calories can add up quickly
While pho has a moderately low calorie density, the calories still add up with large portions or frequent meals. Sticking to a bowl containing 300-500 calories is best.
High sodium
Pho broth is traditionally made with spices like star anise, cinnamon, fennel and rock sugar, along with fish sauce and/or soy sauce. These ingredients make the broth salty. A typical bowl may contain 800-1200mg of sodium. Consuming high sodium foods regularly can cause fluid retention.
Easy to overeat noodles
For some, the delicious noodles in pho make it easy to overindulge in extra servings. Eating more noodles means more carbs and calories beyond what is necessary to feel full. Portion control is important.
Often served with fatty meats
Some pho dishes come with added high-fat proteins like brisket, meatballs, or fatty cuts of beef. Choosing lean proteins like chicken breast or sirloin help keep the fat content down.
Overall, with mindful choices and moderate portions, these potential downsides can be avoided or minimized to keep pho as a healthy weight loss food.
Tips for Losing Weight with Chicken Pho
Here are some tips to make chicken pho an effective part of your weight loss diet:
Watch your portions
Aim for 12-16 oz bowls with 3-4 oz lean protein and 1.5 cups cooked noodles maximum per serving. This should provide 300-500 calories.
Fill up on veggies
Pile on nutrient-dense, low-cal veggies like bean sprouts, shredded lettuce, cucumber, and fresh herbs. They bulk up the bowl for fewer calories.
Choose lean proteins
Stick to lean chicken or sirloin. Avoid fatty cuts of beef, meatballs, etc. that drive up fat and calories.
Easy on the extras
Limit extras like hoisin sauce, chili oil, and oyster sauce that quickly increase sodium, sugar, and calories.
Stay hydrated
Drink water before and during your meal to help fill your stomach. The broth also contributes to fluid intake.
Slow down
Sip the broth slowly and chew the noodles thoroughly to allow your brain time to register fullness before overeating.
Balance with veggies & fruit
Eat pho as part of a varied diet with plenty of low-calorie nutrient-dense foods like vegetables and fruits.
Chicken Pho vs. Beef Pho
Chicken and beef are the two most common proteins used to make pho. Here’s how they compare if you’re aiming for weight loss:
Calories
Beef pho often uses fattier cuts like brisket, flank, etc. Choosing lean beef can minimize the difference, but chicken breast still has fewer calories and less fat overall.
Fat
Chicken breast has about 3g fat per 3oz. A lean beef like sirloin provides 8-10g fat for the same portion. The fattier the cut of beef, the more the fat content increases.
Protein
Chicken and beef both have high quality complete proteins needed for muscle repair, satiety, and metabolism. Chicken breast has slightly less protein per ounce compared to beef.
Nutrients
Chicken provides more niacin, vitamin B6 and selenium. Beef provides more vitamin B12, zinc and iron. Both provide a good array of amino acids and minerals.
Cost
Chicken is usually cheaper than beef. Certain beef cuts favored for pho like brisket are pricier.
Flavor
This comes down to personal preference. Chicken has a milder flavor that highlights the broth and spices. Beef is richer, meatier and more savory.
So while both can be healthy, chicken pho tends to be a better option for limiting calories and fat. But if you prefer beef pho, choosing lean cuts in moderation can still allow it to fit into a weight loss diet.
Healthy Chicken Pho Recipe for Weight Loss
This recipe for chicken pho uses simple ingredients to create a lighter, healthier version perfect for weight loss:
Ingredients:
- 48oz low-sodium chicken broth
- 2 inch piece of fresh ginger, thinly sliced
- 2-3 cloves garlic, smashed
- 1 onion, halved
- 2 whole star anise
- 1 cinnamon stick
- 1 lb skinless, boneless chicken breasts
- 8oz flat rice noodles
- 1 cup mung bean sprouts
- 1 cup shredded carrots
- 1 cup fresh mint and cilantro leaves
- 1 lime, cut into wedges
- Sriracha sauce (optional)
Instructions:
- In a large pot, combine broth, ginger, garlic, onion, star anise and cinnamon. Bring to a boil.
- Add chicken breasts, cover and simmer for 15 minutes until chicken is cooked through.
- Remove chicken and shred or slice into bite-sized pieces when cool enough to handle.
- Return shredded chicken to broth. Add noodles and simmer until tender, about 5 minutes.
- Divide mung bean sprouts, shredded carrots and herbs among 4 bowls. Ladle in broth and noodles.
- Top with chicken pieces. Serve with lime wedges and sriracha on the side.
This homemade version cuts down on fat, sodium, and excess calories while providing filling protein, fiber and nutrients. Enjoy it 1-2 times per week as part of your healthy weight loss plan.
The Bottom Line
Chicken pho can be a nutritious, low-fat food that promotes feelings of fullness and satisfies cravings. With mindful ingredient choices and proper portion sizes, it can be an effective component of a weight loss diet.
Compared to beef pho, chicken pho is generally lower in calories and fat when made with lean pieces of chicken breast. Chicken also costs less than most beef cuts used for pho. However, both chicken and beef pho can fit into a healthy diet in moderation.
Pho makes for a tasty, comforting meal that provides protein, complex carbs, fiber, and hydration from the broth. Following a few simple tips when preparing chicken pho at home and watching your portions allows you to enjoy its delicious flavors while still reaching your weight loss goals.
Combined with an overall balanced diet and active lifestyle, enjoying pho in sensible portions 1-2 times per week can absolutely help you slim down. So don’t feel the need to avoid this hearty Vietnamese soup if you’re trying to lose weight. With the right approach, chicken pho can be one component of an effective weight loss plan.
