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Last Updated on June 24, 2019

Is Pho Healthy or Not? Will I Gain Weight If I Have It Often?

Is Pho Healthy or Not? Will I Gain Weight If I Have It Often?

A warm bowl of pho soup is everyone’s favorite these days. Made with a blend of broth, meat, rice noodles, and topped with vegetables, pho has it all from a nutritional standpoint. But there’s also talk about pho being unhealthy due to its high sodium content and that it was even fattening. Whether pho is good or bad for you depends on the specific recipe, your choice of condiments, and portion size.

Many of us tend to go overboard with our portion sizes when given a variety of options of meat, veggies etc.

Most of us have had their first bowl pho at our local Vietnamese restaurants where customers are given a variety of options of meat, veggies, serving size, and condiments. No wonder, so many of us tend to go overboard with our portion sizes with that much freedom available. You’ve probably asked yourself at one point is pho healthy and will it ruin your waistline?[1] This is especially true if you eat pho on an almost daily basis and feel guilty about it. Another thing that may make you feel weary about pho is that you don’t see this traditionally Vietnamese dish being recommended as a weight-loss and health promoting option. Instead, you are more likely to hear pho referred to as an unhealthy fast-food or street-food.

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Hearing talk of pho being one of those unhealthy restaurant meals can kill all the fun around this popular noodle soup. Well, we’re here to tell you that pho can be a big part of even the best diet plan if you eat it moderately and if you customize it wisely.[2] On the downside, many low-quality restaurant versions tend to be high in saturated fat and sodium, so this can get a bit tricky. Studies show that too much fat in your diet can lead to weight gain, a higher risk of diabetes, and cardiovascular disease.[3] Furthermore, too much sodium in your daily diet can cause hypertension and damage your heart, kidneys, and blood vessels.

Pho is healthy only when…

While pho may come with its downsides, you can customize this delicious Vietnamese dish to make it more healthful. Compared to other fast-food dishes, a small serving of pho is quite balanced in nutrients and pretty low in calories. For instance, an appetizer serving size of chicken pho contains only 162 calories.[4] Of this, 32% of the calories come from fat, 32% come from carbohydrates, and 36% of the calories in one cup of pho come from protein. On the other hand, a meal-sized portion of pho may provide up to 400 calories which are only 20% of the recommended daily intake of calories.

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As you can see, good quality pho isn’t the highly fattening fast food it was made up to be. This is especially true with pho that was made using traditional methods. Traditionally, pho was made by cooking beef bones or chicken for a very long time, and the excess fat at the top was removed. Restaurant versions may skip this last step, but high-end restaurants make it a priority to make their meals healthy and delicious. But other than providing you with a modest number of calories, pho is also great for meeting your vitamin and mineral needs. Pho is rich in vitamin A, vitamin C, calcium, and iron. Depending on how much veggies you like to include, you can also get plenty of fiber from your bowl of pho.

How to make your pho healthful

Enjoying pho and getting plenty of health benefits with it is possible is you make the right decisions. First, it is best to look for a Vietnamese restaurant serving traditional pho instead of the fast-food version. As we’ve already explained, some restaurants skip skimming the excess fat from their pho broth making for an unhealthier soup version. Secondly, when customizing your pho at your favorite restaurant, be careful no tot go overboard with certain ingredients. Too much rice noodles will cause a spike in your blood glucose and make a meal fattening. Similarly, adding more than your fair share of meat cuts to your bowl of pho will pack on the extra calories. Instead, be generous with vegetable topping when customizing your pho. Veggies like bean sprouts, jalapenos, and onions will control your blood glucose levels, and their fiber content will keep you feeling full.

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But other than customizing your pho bowl to suit your health-conscious lifestyle, why not play it safe and make a homemade version instead? While Pho is traditionally made over the course of one to two days, there are plenty pho recipes requiring just a fraction of that time. With homemade pho, you get to have more control over the amount of fat, protein, and carbs you consume with each portion. We suggest opting for homemade chicken pho because chicken is leaner than beef.

We also suggest being moderate with condiments like soy sauce and siracha sauce. While these sauces help make pho taste great, they are very high in sodium. Restaurant versions also tend to go overboard with the sodium in pho to make it more palatable. But as already explained, this practice can be dangerous for your overall health. Instead, add only a tiny bit of sauces and salt to your pho, just enough to remove any blandness. You can also be playful with your topping and add spring onions or broccoli even. Make sure to read about low-calorie foods and benefits of broccoli before making your homemade pho.[5]

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Whether or not pho is healthy varies greatly from one version to the other. Traditional pho served with skimmed broth, a moderate serving of noodles, a tiny bit of sauce, and a generous helping of veggies is nutritious and possibly healthy. On the other hand, fast-food versions packed in sodium and saturated fat may not be the best choice for a daily meal. To get around this problem, pho lovers can customize their bowls by adding more veggies, being skimpy with condiments, and adding noodles moderately.

Featured photo credit: KQED via google.com

Reference

[1] Healthy Dining Finder: What’s the Best Pho to Order?
[2] Consumer Health Digest: Best Diet Plan: 6 Ways to Choose an Effective Diet Plan
[3] Guldstrand, M. C., & Simberg, C. L.: High-fat diets: healthy or unhealthy?
[4] Fat Secret: Chicken pho
[5] Consumer Health Digest: List of Low Calorie Foods

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Kathy Mitchell

Health, Beauty and Fitness Adviser

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

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Featured photo credit: Lauren Richmond via unsplash.com

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