Chinese cuisine is a globally popular and flavorful option that many people enjoy, including those who are pregnant. Concerns often arise regarding its safety due to common ingredients and preparation styles. Generally, Chinese food is safe to consume when expecting, provided that informed decisions are made about ingredients, preparation, and food handling. By understanding specific risks and practicing moderation, pregnant individuals can safely enjoy a variety of Chinese dishes.
Debunking the Myth of MSG
A frequent concern about Chinese food is the use of Monosodium Glutamate (MSG), a flavor enhancer. MSG is an isolated sodium salt of glutamic acid, an amino acid that occurs naturally in foods like tomatoes and parmesan cheese. Extensive scientific research has consistently shown that MSG is safe for the general population, including pregnant women, when consumed at normal dietary levels. The body metabolizes the added glutamate in MSG the same way it handles glutamate naturally present in food sources. Regulatory bodies globally, such as the U.S. Food and Drug Administration, classify MSG as “Generally Recognized As Safe.”
Reports of adverse reactions, sometimes referred to as “Chinese Restaurant Syndrome,” began with an anecdote in 1968. Double-blind studies have largely failed to confirm a consistent link between MSG consumption and the reported symptoms. A typical serving of food containing added MSG is less than 0.5 grams. Unless you have a known sensitivity, consuming foods with MSG during pregnancy is not considered a risk to the developing baby.
High-Risk Ingredients to Avoid
While MSG is generally safe, certain ingredients commonly found in Chinese cuisine pose tangible foodborne illness risks during pregnancy. Raw or lightly cooked bean sprouts, such as mung bean or alfalfa sprouts, are a particular concern. Sprouts are grown in warm, moist conditions that are ideal for the proliferation of harmful bacteria like Salmonella, Listeria, and E. coli. Consumption of these pathogens can be particularly dangerous during pregnancy because the immune system is naturally suppressed, increasing vulnerability to severe illness. Thoroughly cooking any sprouts until they are steaming hot is necessary to eliminate this risk, so raw sprouts used as a garnish should be avoided completely.
Additionally, any meat, poultry, or eggs, such as those in egg drop soup, must be fully cooked to an internal temperature of at least 165°F to prevent infection. Another consideration is the type of fish used in certain dishes. Fish with high levels of methylmercury, a neurotoxin, should be avoided or severely limited during pregnancy. Large, long-lived predatory fish like shark, swordfish, and king mackerel accumulate the highest concentrations of mercury. It is wise to confirm the species of any fish-based dish to ensure it is a low-mercury option, such as cod or shrimp.
Managing Sodium and Calorie Intake
Beyond food safety, Chinese food often presents nutritional challenges related to high sodium, saturated fat, and sugar content. Many dishes rely heavily on sauces like soy sauce, oyster sauce, and hoisin sauce, which contain high levels of sodium. Excessive sodium intake can contribute to water retention, swelling, and potentially elevated blood pressure during pregnancy. Many Chinese takeaway meals can contain over 2 grams of salt per serving, which is a significant portion of the recommended daily limit.
Dishes that are deep-fried, such as egg rolls, crispy beef, and sweet and sour chicken, also contribute high amounts of saturated fats and calories. Regularly consuming these high-fat and high-sugar options can contribute to excessive weight gain. Mindful ordering can significantly mitigate these nutritional concerns. Choosing steamed dishes, such as steamed rice or dumplings, over fried options reduces fat content. Requesting sauces on the side allows you to control the amount of sodium and sugar you consume.
Ensuring Food Safety When Ordering
When ordering Chinese food, especially takeout or from a buffet, external factors related to food preparation and handling become important. The primary concern is preventing bacterial growth by ensuring the food is held at safe temperatures. Food should arrive and be consumed while it is still “piping hot,” meaning it has been heated to a temperature high enough to kill bacteria. Avoiding buffets is often recommended during pregnancy because it is difficult to guarantee that hot food has consistently stayed above 140°F and cold food below 40°F. This temperature range is known as the “danger zone” where bacteria multiply rapidly.
If you receive takeout, it should be eaten promptly or refrigerated immediately. Leftovers should be stored in the refrigerator within two hours of preparation or delivery. When reheating leftovers, they must be heated thoroughly until steaming hot throughout, or to an internal temperature of 165°F, to eliminate any potential bacterial contamination. Leftovers should be consumed within one to two days for maximum safety. Choosing restaurants with high food hygiene ratings also adds confidence in the kitchen’s preparation standards.