Thai food is beloved all around the world, and one of its most popular dishes is Pad See Ew. This dish comes basked in thick soy sauce with wide rice noodles, meat, and vegetables or tofu – what’s not to love? However, we cannot ignore the question that lingers on our minds: Is Pad See Ew Healthy?
The word “healthy” is a subjective term, but let’s face it; that question makes sense because many people associate Thai food with being greasy, high in sodium, and loaded with sugar. Therefore, in this article, we’ll look at the ingredients used in making Pad See Ew, whether they have any nutritional value, and how consuming this dish can impact your health.
“One man’s ‘magic’ is another man’s engineering. ‘Supernatural’ is a null word.” -Robert Heinlein
This will enable you to make better-informed decisions about including the dish in your diet without guilt! We’ll also be debunking some common myths regarding traditional cuisine to remove misconceptions surrounding Thai staples and their dietary benefits. So stick with us as we reveal the surprising truth about the question on everyone’s mind, “Is Pad See Ew Healthy?”
What is Pad See Ew?
Pad See Ew is a popular Thai dish that has gained worldwide recognition for its delicious flavor and unique taste. This dish is made of wide, flat rice noodles which are stir-fried with meat, veggies, and a savory sauce. The name “pad see ew” literally translates to “stir-fired soy sauce noodles”.
Origin and History
The origin of pad see ew can be traced back to China where the recipe was later brought over to Thailand by Chinese immigrants. Today, it is a favorite among locals and tourists alike and can be found in almost every part of the country.
This dish originally belonged to the Teochew people from Guangdong province who immigrated to Thailand and introduced their famous cuisine. However, this version of pad see ew had some modification when it reached Thailand due to the unavailability of original ingredients.
Ingredients and Preparation
The main components of Pad See Ew include shrimps or chicken (depending on your choice), wide rice noodles, garlic cloves, broccoli, eggs, bean sprouts, black soy sauce, light soy sauce, oyster sauce, sugar, white pepper, and vegetable oil. These ingredients are easy to source and readily available in many restaurants across the globe that offer Asian cuisine.
The preparation varies based on personal preferences or restaurant traditions but the basis involves softening the noodles by soaking them into warm water before they are stir-fried with other vegetables especially meats such as shrimps, beef, tofu or pork. After that, the seasonings including garlicky, salty, sweet and savory sauces, with added flavors of egg, crunchy bean sprout, are tossed into the wok along with vegetables like broccoli and carrots.
Taste and Texture
The flavor of Pad See Ew is characterized by a balance between salt and sweet which makes it unique in its own way. The medium-sized dish offers the perfect amount of heat and a delightful texture that will satisfy your cravings.
Despite being beloved for its taste, many have been left wondering if this dish is healthy in terms of calorie count. It usually delivers about 300-400 calories per serving size depending on vegetables and meat portions used to accompany the noodles.
“Pad see ew strikes a good balance between noodle-coating sauce, interesting proteins like pork cracklings or crispy duck, real umami delivered through fish sauce, and spicy chiles.” – Food & Wine Magazine
While Pad see ew may not be exactly classified as a “healthy” option, but with reasonable portion sizes, you can relish in this delicious Thai-style meal without fear of overloading your caloric intake limits. So go ahead, grab yourself a plate at your favorite restaurant and enjoy!
Is Pad See Ew High in Calories?
Pad See Ew is a flavorful and popular Thai dish that has gained worldwide popularity over the last few years. However, people who are health-conscious or looking to lose weight often wonder whether pad see ew is high in calories. This article takes an in-depth look at the calorie content of Pad See Ew, factors affecting its calorie count, and how it compares to other Thai dishes.
Calorie Content of Pad See Ew
The calorie content of Pad See Ew varies depending on several factors such as serving size, ingredients used, cooking methods, and toppings. Generally, this dish consists of flat rice noodles stir-fried with chicken, beef, or pork, eggs, Chinese broccoli, garlic, soy sauce, and oyster sauce.
A typical serving size of Pad See Ew contains around 400-600 calories, depending on the portion size and the meat used. For example, one serving of Pad See Ew made with chicken can have around 430 calories, while a serving of Pad See Ew that includes fatty cuts of pork can go up to 600 calories per serving.
It’s worth noting that restaurant-made Pad See Ew can have more calories than homemade versions due to the added oil, salt, sugar, and MSG for taste, flavor, and preservation purposes. Therefore, it’s important to moderate your consumption and understand what goes into each dish before ordering or making it at home.
Factors Affecting Calorie Count
Several factors influence the calorie count of Pad See Ew, including:
- Serving Size: Larger portions mean more calories. It’s essential to keep track of how much you’re eating to avoid consuming too many calories unknowingly.
- Ingredients Used: Using leaner cuts of meat such as chicken, shrimp, or tofu instead of pork or beef can reduce the calorie count. Additionally, using less oil and sodium in preparation helps keep the dish healthy.
- Cooking Methods: Stir-frying requires minimal oil and reduces the calories compared to deep-frying or pan-frying methods.
- Toppings: Adding additional ingredients like cashew nuts, fried shallots, or crispy pork belly will increase the calorie content significantly.
Comparing Pad See Ew to Other Thai Dishes
Thai cuisine offers a wide variety of dishes that range from low-calorie options to high-calorie delights. For people who are health-conscious, it’s essential to understand how Pad See Ew compares to other popular Thai dishes in terms of calorie content. Here’s a quick comparison:
- Tom Yum Soup: This spicy and sour soup is made with lemongrass, kaffir lime leaves, galangal, chili peppers, lime juice, and seafood. A serving size of Tom Yum Soup contains around 80-120 calories. It’s a great option for people looking for a light and tasty appetizer before the main course.
- Papaya Salad: Also known as Som Tum, this refreshing salad is made with shredded green papaya, tomatoes, garlic, chili peppers, fish sauce, and peanuts. A typical serving of Papaya Salad contains around 130-220 calories, depending on the portion size and level of spice added.
- Green Curry: Made with coconut milk, green curry paste, chicken, eggplant, bamboo shoots, and fragrant herbs. A serving size of Green Curry can contain around 500-700 calories, depending on the portion size and ingredients used.
- Mango Sticky Rice: This sweet Thai dessert is made with sticky rice, fresh ripe mangoes, and coconut cream sauce. A small serving size contains around 150-250 calories, making it a great option for those with a sweet tooth looking for something light after their meal.
“It’s okay to indulge in Pad See Ew or other high-calorie foods occasionally as long as you’re mindful of your portion sizes and can incorporate some exercise into your routine.” – Jaclyn London, MS, RD at Good Housekeeping
Pad See Ew is moderately high in calories but can still fit into most healthy diets, especially when consumed in moderation. It’s always important to practice portion control, choose leaner meat options, opt for homemade versions whenever possible, and balance higher calorie meals with lighter alternatives throughout the day.
What are the Nutritional Benefits of Pad See Ew?
Pad See Ew is a delicious Thai dish made with stir-fried noodles, vegetables, and meat or tofu. But is Pad See Ew healthy? Let’s take a closer look at its nutritional benefits.
Protein and Carbohydrate Content
The protein content in Pad See Ew varies depending on the choice of meat or tofu used. Beef contains about 25 grams of protein per serving, while chicken has around 20 grams. Tofu is also a good source of protein, with about 13 grams per serving.
Carbohydrates are an important source of energy for the body, and Pad See Ew provides this through its use of noodles and vegetables. One serving contains around 40 grams of carbohydrates.
Fiber and Fat Content
Fiber is essential for maintaining digestive health and reducing the risk of chronic diseases like heart disease and diabetes. Pad See Ew includes fiber-rich vegetables such as broccoli and carrots in every serving.
Fat is necessary for nutrient absorption and hormone regulation, but too much can lead to weight gain and other health problems. A typical serving of Pad See Ew contains about 15 grams of fat, with some variations depending on the type of meat used.
Vitamin and Mineral Content
Vitamins and minerals are crucial for overall health and wellbeing, and Pad See Ew offers a variety of these nutrients. Broccoli is a rich source of vitamin C, while onions contain B vitamins and potassium. Bean sprouts provide significant amounts of iron and vitamin K.
A study published in the Journal of Agriculture and Food Chemistry found that Pad Thai (a similar dish to Pad See Ew) could provide up to 43% of an individual’s daily recommended intake of vitamin E.
Antioxidants protect the body from oxidative damage caused by free radicals. Pad See Ew contains ingredients like garlic, ginger, and chilies that are known for their antioxidant properties.
“Garlic contains a wide range of antioxidants that may help prevent chronic diseases: You can find selenium, vitamin C, quercetin, and other flavonoids in this allium vegetable.” – WebMD
Pad See Ew is a dish that provides a balanced mix of nutrients like protein, carbohydrates, fiber, vitamins, minerals, and antioxidants. However, it is important to keep in mind the high sodium content in some variations of the dish, which can be harmful for individuals with high blood pressure or heart disease. It is also advisable to watch portion sizes as restaurant servings tend to be larger than what is recommended for one meal. Overall, when consumed in moderation, Pad See Ew can certainly be enjoyed as part of a healthy diet.
How Can You Make Pad See Ew Healthier?
Using Whole Grain Noodles
Pad See Ew is a delicious Thai dish that many people enjoy. However, it often includes white rice noodles which are high in carbohydrates and low in fiber content.
A healthier alternative to white rice noodles is using whole grain or brown rice noodles. Whole grain noodles offer more nutrients and fiber than their white counterparts. They also help you feel fuller for longer periods.
You can easily find whole grain noodles at your local grocery store or online. Some popular choices include brown rice noodles and buckwheat soba noodles. By replacing white noodles with whole grains, you increase the overall nutritional value of your meal while still enjoying the tasty flavors of Pad See Ew.
“Brown rice noodles have almost four times more fiber than traditional pad thai noodles,” says Frances Largeman-Roth, RDN, nutrition expert and author of Eating In Color.
Reducing the Oil Content
Another area where you can make this dish healthier is by reducing the oil content. Restaurant-style Pad See Ew might contain excessive amounts of oil resulting in unwanted saturated fat and calories.
To get around this problem, try making your own Pad See Ew at home and reduce the amount of oil used in preparation. Add water throughout the cooking process to keep food from sticking together without adding any extra oil.
You don’t need to compromise on taste to reduce the oil content – simply use fresh herbs and spices such as ginger, garlic, chili flakes, scallions, and cilantro to give your dishes a burst of natural flavor! A touch of soy sauce can also be added as a healthy sodium replacement if required.
“Excess calories from fat (particularly saturated and trans fats) can overload the coronary arteries,” says Amy Gorin, a registered dietitian nutritionist.
By making these small changes you will reduce the fat content of your Pad See Ew dish ultimately improving its nutritional profile. These changes do not only maintain taste and flavor but are also beneficial for your health in the long run.
Is Pad See Ew Suitable for Special Diets?
Vegetarian and Vegan Options
Pad See Ew is a delicious Thai stir-fried noodle dish that traditionally includes chicken, beef, or pork. However, it’s also easy to make this dish vegetarian or vegan-friendly. One option is to substitute the meat with tofu or seitan. Both of these protein sources have a similar texture to meat and can absorb flavors well.
Another alternative is to use vegetables like mushrooms, bell peppers, carrots, and broccoli instead of meat for a healthy and nutritious meal. These veggies add plenty of nutrients and flavor to the dish, while keeping it animal-free.
If you’re ordering Pad See Ew from a restaurant, be sure to ask about their vegetarian options. Some restaurants may use fish sauce or oyster sauce in their recipe, which are not suitable for vegetarians or vegans. You can request them to replace those sauces with soy sauce or another vegetarian option.
For those who follow a gluten-free diet, some modifications need to be made to the traditional Pad See Ew recipe since regular wheat noodles contain gluten. Instead, opt for rice noodles – they are naturally gluten-free and still soak up all the yummy flavors from the sauce!
You should also double-check the ingredients used in the sauce. Soy sauce often contains wheat; try to look for a version labeled “gluten-free.” If available, you could also use tamari sauce, which is similar to soy sauce but gluten-free.
It’s worth noting that some restaurants may add small amounts of flour or starch to their sauces as a thickener, so if you have celiac disease or severe gluten intolerance, it’s best to prepare your own Pad See Ew at home.
If you’re watching your carb intake, Pad See Ew may not be the best dish for you. Traditional Pad See Ew includes noodles that are high in carbs and calories, making it a filling meal, but also somewhat heavy on the stomach. One option is to replace the rice noodles with spiralized zucchini or tofu shirataki noodles, which have fewer carbs and calories than traditional wheat noodles.
Another alternative for low-carb dieters could be to reduce the amount of noodles while increasing the number of veggies used in the recipe. By adding more vegetables like broccoli, bell peppers, green beans, and carrots, you’ll still get plenty of fiber, vitamins, and minerals while decreasing the overall carb count.
“Pad See Ew can be an excellent choice if you modify it slightly by swapping out the noodles for vegetables or cutting back on them while loading up on extra ingredients like protein and veggies,” advises Rachel Paul, Ph.D., RD.
Pad See Ew can cater to special diets with some modifications. Vegetarians and vegans can opt for tofu or vegetables as a meat substitute, gluten-free eaters can use rice noodles and gluten-free soy sauce, and those on a low-carb diet can swap regular noodles for zucchini or increase vegetable intake while reducing noodle quantity. When ordering from a restaurant, don’t hesitate to ask about suitable options, and always check the ingredients before cooking at home!
Frequently Asked Questions
What are the nutritional facts of Pad See Ew?
Pad See Ew typically contains wide rice noodles, vegetables, soy sauce, oyster sauce, and protein such as chicken, beef, or tofu. A typical serving size of Pad See Ew is around 400-500 calories, with 15-20 grams of fat and 30-40 grams of carbohydrates. It also contains a moderate amount of protein, around 15-20 grams per serving. However, the nutritional content can vary greatly depending on the ingredients and cooking method used.
Can Pad See Ew be made healthier?
Yes, Pad See Ew can be made healthier by making a few simple changes. For example, using low-sodium soy sauce and oyster sauce can reduce the overall sodium content. Increasing the amount of vegetables and using lean protein sources like chicken breast or tofu can also make it a more nutritious meal. Additionally, using brown rice noodles or zucchini noodles instead of traditional rice noodles can increase the fiber and nutrient content.
Is Pad See Ew high in calories?
Pad See Ew is a relatively high-calorie dish, with a typical serving containing around 400-500 calories. This is due to the high carbohydrate content from the rice noodles and the use of oil in the cooking process. However, it can still fit into a balanced diet as long as it is consumed in moderation and paired with other nutrient-dense foods.
Does Pad See Ew contain any harmful ingredients?
Pad See Ew does not typically contain any harmful ingredients, although the high sodium content from the soy and oyster sauces can be a concern for some individuals with high blood pressure. Additionally, the use of vegetable oil in the cooking process can contribute to the overall fat content of the dish. It is important to consume Pad See Ew in moderation and balance it with other nutrient-dense foods.
Can Pad See Ew fit into a balanced diet?
Yes, Pad See Ew can fit into a balanced diet as long as it is consumed in moderation and paired with other nutrient-dense foods. It can provide a source of carbohydrates, protein, and some essential vitamins and minerals. However, it is important to be mindful of portion sizes and to balance it with other foods that are high in fiber, healthy fats, and other important nutrients.
Are there any health benefits to eating Pad See Ew?
Pad See Ew contains some essential vitamins and minerals, and can provide a source of carbohydrates and protein. Additionally, it contains vegetables such as broccoli and carrots which are high in fiber and other important nutrients. However, it is important to consume it in moderation and balance it with other nutrient-dense foods in order to reap the most health benefits.