Chow mein is often served with sugary sauces and plenty of fat, which doesn’t make it a healthy choice.
Most chow mein is made with refined wheat noodles, stir-fried in oil, and loaded with salty or sugary sauces – so it’s not a healthy choice. And it’s not good for glucose either, being high in fast carbs, and often calorie-dense. Add in large portions and a lack of protein or veg, and it’s easy to see why chow mein gets a bad rep.
But chow mein is also highly customizable. Add lean protein like chicken, toss in non-starchy vegetables, go light on the sauce, and you’ve got a very different nutritional profile. From a glucose perspective, the changes are even more striking.
Discover: Glucose spikes at night and how to prevent them
Chow mein’s glucose impact from OGDb data
According to the Ultrahuman OGDb from foods long and CGM data, plain chow mein clocks in with a 3/10 glucose score, packing a heavy lunch for glucose spikes. 71% of people registered an unstable glucose response after eating and tagging chow mein.
Unlike whole grains or legumes, chow mein noodles are made from refined wheat, stripped of fiber. That leads to faster digestion and a sharper glucose curve — unless you offset it with protein or movement.
Pairing with protein did make an impact, with 4/10 for those that paired with chicken. But it’s still not a good choice for those watching their glucose levels.
Chow mein is often consumed in large servings, late at night, and drenched in sugary or salty sauces. That combination can drive up glucose far more than the noodles suggest.
Smart strategies for enjoying chow mein
- Add protein: Chicken, tofu, and shrimp all slow the glucose hit. Also, leafy greens eaten first can blunt the spike, too.
- Mind the sauce: Hoisin, sweet soy, and other sugary sauces add hidden carbs.
- Watch the timing: You’re more insulin-sensitive earlier in the day.
- Move after: Even a short walk post-meal can make a measurable difference.
The takeaway
In terms of glucose response, the Ultrahuman OGDb data speaks for itself. You’ll need to work hard not to illicit a glucose spike.
Plain chow mein sits in the moderate impact range. Add chicken and you improve the numbers. Add fiber and movement, and it’s better still. But it’s another refined carb with the potential to spike.
