Pho, the beloved Vietnamese noodle soup, is a comfort food for many. But if you’re pregnant, you might wonder – can you eat Pho while pregnant? Here
I’ll explore whether it’s safe to eat Pho while pregnant and discuss some important considerations to keep in mind.
From the types of ingredients used in Pho to the potential risks associated with consuming certain foods during pregnancy, we’ll cover all you need to know so you can make informed decisions about your diet while expecting. So grab a bowl of Pho (or a seat) and dive into this topic together!
Is Pho Healthy?
Protein, vegetables, bone broth, herbs, and spices are some of the healthy things in Pho, but based on how it’s made, it can be very high in sodium and calories. Most of the time, Pho is served in a big bowl at restaurants, which makes it easy to eat a bigger-than-usual amount of the soup.
Herbs and veggies are high in nutrients, like Ginger, basil, carrots, bok choy, and mushrooms, giving you vitamins, minerals, and antioxidants. The bone soup that Pho is made with is also very healthy.
Pho can have a lot of different calories, but most of them come from the noodles and the meat. The broth base has the most sodium. One bowl of Pho has 980 mg of sodium, which is 41% of the daily suggested amount.
Can you eat Pho while pregnant?
Food safety is the main reason why pregnant women shouldn’t eat Pho. The meat or egg is often cooked in the soup when served, making it easier for it to be undercooked.
Because they could make them sick, pregnant women should stay away from rare or raw meats and eggs. In the same way, this can happen with raw bean sprouts, which are another popular pho topping.
Order tofu instead of meat if you want to lower your risk of getting sick from food. You can also tell them to cook the meat all the way through before adding it to the Pho. Last, don’t add the bean sprouts because they must be cooked enough for a topping.
The Most Popular Types of Pho
Hanoi Style Pho
People think the original Hanoi Pho is the most elegant dish to order. The northern parts of Vietnam are where the Hanoi-style pho came from. There is just enough oil on Hanoi-style Pho to make it smooth. Lime, bean sprouts, and chillies are some side foods with Pho.
Pho Bo
One of the best foods for people who like beef is Pho Bo. There is beef in every part except the rice noodles. Beef bones, tails, and necks are used to make the soup. The toppings are fatty brisket, steak, cooked, and raw beef sliced thinly. On top of the food, you put fresh parsley leaves, cardamom, and cloves.
Pho Ga
One of the most famous pho dishes in the US is Pho Ga, also known as pho chicken noodle soup. It can also be Binh (regular), made up of dark meat, breast meat, and other meats, or Ga Nac (lean chicken), made up of thinly sliced breast meat.
Pho Cuon
The Pho at Pho Cuan differs from what most people expect to find at a pho place, which may surprise many people. To make a Pho roll, you use rice noodles called “cuan.” Beef, Ginger, onions, and plants like mint and cilantro are stir-fried with Pho Cuan’s stuffings.
Fish sauce, sugar, vinegar, garlic, and peppers are mixed to dip with Pho Cuan.
Potential Downside of Pho
There may be some good things about eating Pho, but there are also some things you should watch out for.
It can be high in sodium.
Pho can have a lot of sodium, especially in forms made in a restaurant.
In general, soup bases and broths have a lot of sodium—about 1,000 mg per 1-cup (240 ml) dose.
The Departments of Health and Human Services and Agriculture put out the Dietary Guidelines for Americans, saying that people shouldn’t take in more than 2,300 mg of sodium daily.
So, one bowl of Pho could give you about half of your daily salt intake.
Some people can get sick from eating too much sodium. The most noticeable effect is higher blood pressure .
Making your bone broth or buying a lower-sodium brand is the best way to lower the amount of salt in Pho.
Calories can add up quickly.
What kind of noodles and meat are used can significantly affect how many calories are in Pho.
Use a rice dish with more fiber, like those made with brown rice, to keep your calories in check. Fiber can help you feel fuller, which can help you eat fewer calories overall.
Adding more veggies, like mushrooms, carrots, bean sprouts, or dark leafy greens, can also help boost the fibre and nutrient content.
If you want to cut down on the fat and calories in meat, choose a healthier cut like top round. You can also use leaner proteins like chicken or tofu.
Adding fewer noodles, more veggies, and lean protein to your Pho may help you feel full faster, which may help you avoid eating too much.
How to make Pho healthier?
There are some easy things you can do to make sure the Pho you order is healthy if you love it but are worried about the salt and calories.
First, pick a low-fat protein, such as chicken, turkey, egg, or tofu. These protein choices have less fat and calories than beef and pork.
Next, add more veggies and, if possible, brown rice noodles to the soup to increase fibre and nutrients. If you are watching your blood sugar or are worried about your weight, you can also ask for fewer noodles.
Last but not least, remember your share. If you order a healthy amount of Pho, the dish can still be very big and high in calories. Pay attention to your body’s signs that it’s full to know how much to eat.
To eat Pho healthily, make it at home. This way, you can control the amounts and ingredients and change the amount of sodium by making the broth less salty or buying a low-salt stock.
Health Benefits of Pho
You might be wondering what health benefits pho soup has. The special mix of herbs, spices, vegetables, and bone broth in Pho makes it a great source of protein. It also contains vitamins, minerals, and anti-inflammatory properties.
Protein source
Pho is usually served with a protein on top. The protein is often added raw and cooked in the hot soup for a while. Gelatin, a type of protein, is also found in bone broth .
However, not every protein is the same. There is a higher chance of cancer, heart disease, and type 2 diabetes in people who eat red meat, like beef and pork. This is because red meat has more saturated fat.
The US dietary standards say you should eat less red meat and more chicken, fish, eggs, and plant-based proteins. Tofu is often used as a protein in Pho, which has been shown to lower the chance of heart disease.
Bone Broth
Bone broth is left out for the meat and vegetable forms, but it’s in the base of Pho. It’s made by slowly cooking bones and connective tissue from different kinds of meat.
Bone soup has nutrients like chondroitin, glucosamine, and collagen that may be good for your skin and joints. A lot of minerals are in it, too, like iron, potassium, and magnesium, though only in small amounts.
Herbs and spices
The soup and the toppings for Pho are full of herbs and spices. Common ingredients include Ginger, green onions, star anise, cloves, cinnamon, green chiles, and cilantro.
Ginger is often eaten because it can help reduce inflammation. It may also lower the risk of getting cancer, lower blood sugar, and aid digestion.
Star anise is a source of vitamins and phytochemicals and is also known to fight viruses.
Early research suggests that cilantro may help lower blood sugar and provide a source of vitamins that fight inflammation.
Good for strengthening your joints
The nutrients in Pho are great for you and can help improve your joints. You can slurp the bone marrow out of the meat soup for healthy joints. It makes your knees feel better and gives you a lot of protein.
Gluten-free
Adding some things to Pho might make it less gluten-free, but Pho itself is gluten-free. On the other hand, you should eat Pho every day if you want to cut down on gluten.
Anti-allergic
When making Pho, a lot of fresh herbs and veggies are used. Spices like turmeric and Ginger that reduce inflammation can help fight many allergies and germs.
Promotes dental health
People who have really bad cavities should eat Pho because it tastes great. The meat broth has a lot of nutrients, fibre, protein, and collagen. Having these is great for your teeth. People who don’t get enough minerals in their diet should eat Pho at least once a week to get them back.
The Most Popular Types of Pho
Hanoi Style Pho
People think the original Hanoi Pho is the most elegant dish to order. The northern parts of Vietnam are where the Hanoi-style pho came from. There is just enough oil on Hanoi-style Pho to make it smooth. Lime, bean sprouts, and chillies are some side foods with Pho.
Pho Bo
One of the best foods for people who like beef is Pho Bo. There is beef in every part except the rice noodles. Beef bones, tails, and necks are used to make the soup. The toppings are fatty brisket, steak, cooked, and raw beef sliced thinly. On top of the food, you put fresh parsley leaves, cardamom, and cloves.
Pho Ga
One of the most famous pho dishes in the US is Pho Ga, also known as pho chicken noodle soup. It can also be Binh though (regular), made up of dark meat, breast meat, and other meats, or Ga Nac (lean chicken), made up of thinly sliced breast meat.
Pho Cuon
The Pho at Pho Cuan differs from what most people expect to find at a pho place, which may surprise many people. To make a Pho roll, you use rice noodles called “cuan.” Beef, Ginger, onions, and plants like mint and cilantro are stir-fried with Pho Cuan’s stuffings.
Fish sauce, sugar, vinegar, garlic, and peppers are mixed to dip with Pho Cuan.
Potential Downside of Pho
There may be some good things about eating Pho, but there are also some things you should watch out for.
It can be high in sodium.
Pho can have a lot of sodium, especially in forms made in a restaurant.
In general, soup bases and broths have a lot of sodium—about 1,000 mg per 1-cup (240 ml) dose.
The Departments of Health and Human Services and Agriculture put out the Dietary Guidelines for Americans, saying that people shouldn’t take in more than 2,300 mg of sodium daily.
One bowl of Pho could give you about half of your daily salt intake.
Some people can get sick from eating too much sodium. The most noticeable effect is higher blood pressure.
Making your bone broth or buying a lower-sodium brand is the best way to lower the amount of salt in Pho.
Calories can add up quickly.
What kind of noodles and meat are used can significantly affect how many calories are in Pho.
Use a rice dish with more fiber, like those made with brown rice, to keep your calories in check. Fiber can help you feel fuller, which can help you eat fewer calories overall. Adding more veggies, like mushrooms, carrots, bean sprouts, or dark leafy greens, can also help boost the fiber and nutrient content.
If you want to cut down on the fat and calories in meat, choose a healthier cut like top round. You can also use leaner proteins like chicken or tofu. Adding fewer noodles, more veggies, and lean protein to your Pho may help you feel full faster, which may help you avoid eating too much.
How to make Pho healthier?
There are some easy things you can do to make sure the Pho you order is healthy if you love it but are worried about the salt and calories. First, pick a low-fat protein, such as chicken, turkey, egg, or tofu. These protein choices have less fat and calories than beef and pork. can you eat pho while pregnant
Next, add more veggies and, if possible, brown rice noodles to the soup to increase fiber and nutrients. If you are watching your blood sugar or are worried about your weight, you can also ask for fewer noodles. can you eat pho while pregnant
Last but not least, remember your share. If you order a healthy amount of Pho, the dish can still be very big and high in calories. Pay attention to your body’s signs that it’s full to know how much to eat. can you eat pho while pregnant
To eat Pho healthily, make it at home. This way, you can control the amounts and ingredients and change the amount of sodium by making the broth less salty or buying a low-salt stock.
Final Words
With its flavorful broth and fresh ingredients, Pho can be a delicious and safe choice for pregnant women when enjoyed in moderation. The key is ensuring the ingredients are fresh and well-cooked to minimize potential risks.
So, go ahead and savor a warm bowl of Pho during your pregnancy, but remember to prioritize food safety and opt for reputable sources. As always, consult your healthcare provider if you have any specific concerns about your diet during pregnancy.
