Lo mein is a classic Chinese noodle dish that has become popular takeout fare around the world. With its savory sauce, tender noodles, and mix of vegetables, lo mein is often considered a tasty but unhealthy meal choice. However, lo mein can also be a nutritious option when made with healthy ingredients and preparation methods. This article will explore the potential health benefits and drawbacks of vegetable lo mein to help you make informed choices about this popular dish.
What is Vegetable Lo Mein?
Lo mein refers to a Chinese noodle dish made with wheat flour noodles that have been boiled, tossed with sauce and vegetables, and then stirred fried. The term “lo mein” means “tossed noodles” in Cantonese. Vegetable lo mein includes various mixed vegetables like cabbage, bean sprouts, onions, bell peppers, carrots, bamboo shoots, mushrooms, etc. It is served with a savory sauce that often contains soy sauce, garlic, ginger, sesame oil, and oyster sauce.
The vegetables and sauce provide lo mein with flavor, while the wheat noodles offer carbohydrates and protein. Traditional lo mein uses egg noodles, but many modern vegetable lo mein recipes opt for healthier noodle alternatives made from whole grains or legumes. Unlike fried noodle dishes like chow mein, lo mein noodles are soft and tender from being boiled rather than fried.
Nutritional Profile of Vegetable Lo Mein
The nutritional value of vegetable lo mein can vary considerably based on the specific ingredients used in the noodles, vegetables, and sauce. Here is the approximate nutritional profile for one cup of vegetable lo mein, using healthier noodle options:
| Nutrient | Amount |
|---|---|
| Calories | 300 |
| Total Fat | 3g |
| Saturated Fat | 0.5g |
| Sodium | 600mg |
| Total Carbohydrates | 55g |
| Dietary Fiber | 3g |
| Sugars | 10g |
| Protein | 10g |
As you can see, vegetable lo mein provides a mix of macronutrients. The whole grain or legume noodles offer complex carbs and plant-based protein, while the assorted vegetables provide fiber, vitamins, and minerals.
However, sodium content can be high depending on the recipe, so opting for lower sodium soy sauce or reducing the amount can help decrease the saltiness. Overall, vegetable lo mein made with healthier noodles and fresh veggies can supply important nutrients as part of a balanced diet.
Potential Health Benefits
Vegetable lo mein made with nutritious ingredients offers several potential health benefits:
Rich in Vitamins and Minerals
The mix of cabbage, onions, carrots, bell peppers, mushrooms and other veggies used in lo mein provides a range of vitamins and minerals. Some of the key nutrients supplied by common lo mein vegetable toppings include:
– Vitamin C – Bell peppers, broccoli, cabbage
– Vitamin A – Carrots, red bell peppers
– Potassium – Mushrooms, carrots, cabbage
– Folate – Beans sprouts, broccoli
– Vitamin K – Cabbage, spinach, broccoli
These vitamins and minerals support immune function, bone health, DNA synthesis, and more. Getting a variety of veggies helps ensure you meet your daily nutrient needs.
High in Dietary Fiber
The vegetables and whole grain noodles in lo mein provide valuable dietary fiber. Fiber promotes healthy digestion and bowel regularity. It also helps stabilize blood sugar levels and lower cholesterol. Adults should aim for 25-30 grams of fiber per day, and vegetable lo mein can help contribute to that daily goal.
Contains Phytonutrients
Phytonutrients are beneficial plant compounds that have antioxidant and anti-inflammatory properties. Multiple phytonutrients are found in vegetables, including:
– Beta-carotene – Carrots, red bell peppers
– Sulforaphane – Broccoli, cabbage
– Quercetin – Onions, bell peppers
– Kaempferol – Broccoli, cabbage
By eating phytonutrient-rich plant foods like vegetables, you can reduce oxidative stress and inflammation in your body, potentially lowering your risk of chronic diseases.
Protein from Plant and Legume-Based Noodles
Replacing traditional egg noodles with whole grain or legume-based noodles boosts the protein content of vegetable lo mein. Protein helps maintain muscle mass and keeps you feeling fuller for longer after eating. Some healthy noodle options include:
– 100% whole wheat noodles
– Buckwheat soba noodles
– Bean thread noodles made from mung beans
– Spiralized zucchini or carrot noodles
Choosing plant-proteins over animal proteins provides fiber and nutrients without saturated fat.
Contains Probiotics
Some vegetable lo mein recipes include fermented cabbage or kimchi, which contain probiotics. Probiotics are beneficial bacteria that support digestive and immune system health. The lactobacillus bacteria found in fermented veggies can improve intestinal health.
Low in Saturated Fat
Unlike meat-based dishes, vegetable lo mein is naturally low in saturated fat and cholesterol when made with plant-based noodles and healthy cooking methods. Limiting saturated fat intake helps reduce cardiovascular disease risk and manage cholesterol levels. Stir-frying the lo mein with minimal oil rather than deep-frying helps keep it low in unhealthy fats.
Potential Health Drawbacks
Despite the potential benefits, some attributes of vegetable lo mein can also be unhealthy if proper portion sizes and cooking methods aren’t used:
High in Sodium
The soy sauce used to flavor lo mein contains a large amount of sodium. Most Americans already consume excessive sodium, which can increase blood pressure. To cut back, use low-sodium soy sauce, limit added table salt, and boost flavor with garlic, ginger, herbs, etc. instead. Also, request reduced sauce when dining out.
Refined Carbs
Lo mein made with traditional refined white flour noodles provides empty carbs with less nutrients. Opting for whole grain noodles made from buckwheat, quinoa, brown rice, or whole wheat provides more fiber, protein, and beneficial vitamins and minerals. Zucchini, carrot or bean thread noodles also offer great alternatives.
High Glycemic Index
Simple carbs like white noodles are quickly broken down and can spike blood sugar levels. Those with diabetes or insulin resistance should avoid large portions or pair lo mein with vegetables and healthy fats to help moderate glycemic response. Lower glycemic whole grain or veggie noodles are also preferable.
Oil Used for Stir-Frying
While lo mein isn’t deep fried, oil is still used to stir-fry the noodles. Minimizing oil by using cooking spray or broth instead can decrease fat and calorie content. Opting for healthy fats like olive, avocado or sesame oil over corn, canola or peanut oil provides more benefits as well.
MSG Content
Monosodium glutamate (MSG) is commonly used in Chinese restaurants and associated with reactions like headaches in some individuals. MSG may also be added to packaged versions or seasoning mixes. Check labels and request no MSG when dining out.
How to Make Vegetable Lo Mein Healthier
You can optimize the nutrition of vegetable lo mein with the following simple tips:
Use Whole Grain or Veggie Noodles
Swap white flour noodles for whole wheat, buckwheat soba, rice noodles, spiralized veggies or bean thread noodles. They provide more fiber, protein and nutrients.
Load Up on Low-Calorie Vegetables
Pile on the veggies and choose nutrient-dense options like broccoli, cabbage, bell peppers, onions, snow peas, mushrooms and carrots. They add volume with minimal calories.
Flavor with Herbs, Spices and Low-Sodium Soy Sauce
Skip added salt and flavor with fresh ginger, garlic, herbs, rice vinegar and lower sodium soy sauce or tamari. This reduces sodium content.
Use Healthy Cooking Oils Sparingly
Drizzle a small amount of olive, sesame or avocado oil when stir-frying. Avoid fried preparations.
Enjoy Fermented Veggies like Kimchi
Add probiotic-rich pickles, sauerkraut or kimchi to get gut-healthy fermented foods.
Portion Control
Stick to 1 cup serving sizes as part of a meal, rather than large take-out portions to manage calories, carbs and sodium.
Pair with Other Nutritious Foods
Eat lo mein along with sides like steamed or stir-fried vegetables, tofu or lean proteins to make it a balanced meal.
Healthy Vegetable Lo Mein Recipes
Here are some delicious and nutritious vegetable lo mein recipes to try at home:
Zucchini Noodle Veggie Lo Mein
Ingredients:
– 2 medium zucchinis, spiralized into noodles
– 1 red bell pepper, sliced
– Handful sugar snap peas
– 3 cloves garlic, minced
– 1-inch ginger, minced
– 2 tsp olive oil
– 3 tbsp reduced-sodium soy sauce
– Sesame seeds, for garnish
Directions:
1. Heat olive oil in a large skillet over medium heat. Add garlic and ginger and cook for 1 minute.
2. Add in bell pepper and snap peas. Cook for 2-3 minutes until starting to soften.
3. Add in zucchini noodles and soy sauce. Stir fry for 2-3 minutes until zucchini is tender.
4. Remove from heat and top with sesame seeds. Enjoy!
Soba Noodle Vegetable Medley
Ingredients:
– 4 oz buckwheat soba noodles
– 1 cup broccoli florets
– 1 carrot, julienned
– 1 cup sliced mushrooms
– 1 cup cabbage, sliced
– 1 tbsp sesame oil
– 2 tbsp low-sodium soy sauce
– 1 tsp honey
– 1-inch ginger, minced
Directions:
1. Cook soba noodles according to package instructions. Rinse in cold water and set aside.
2. Heat oil in a skillet over medium heat. Add ginger and cook for 1 minute.
3. Add broccoli, carrot, mushrooms and cabbage. Cook for 5 minutes.
4. Add cooked soba noodles, soy sauce and honey to pan. Toss everything to combine and cook for 2-3 minutes.
5. Serve warm and enjoy!
Spicy Kimchi Vegetable Lo Mein
Ingredients:
– 4 oz brown rice pad thai noodles
– 1 cup napa cabbage, thinly sliced
– 1 cup kimchi, chopped
– 1 red bell pepper, sliced
– 2 green onions, diced
– 1 tbsp sesame oil
– 1 tbsp sriracha sauce
– 1 tbsp rice vinegar
– 1 tsp honey
Directions:
1. Prepare noodles according to package directions.
2. Heat oil in a skillet over medium heat. Add kimchi and cook 1-2 minutes.
3. Add bell pepper, cabbage and green onion. Stir fry for 2-3 minutes until softened.
4. Stir in cooked noodles, vinegar, sriracha and honey. Toss to coat evenly.
5. Remove from heat and serve. Sprinkle with sesame seeds if desired.
Conclusion
Vegetable lo mein made with healthy ingredients like whole grains and fresh veggies provides important nutrients and can be included as part of a balanced diet. Just be mindful of sodium content, select healthier cooking oils and enjoy proper portion sizes. With some simple modifications like using less sauce, low-sodium soy sauce, loads of vegetables and whole grain noodles, vegetable lo mein can be a nutritious and delicious addition to your meal plan. Experiment with lighter preparations at home for the best nutrition and flavor.