Doctor Dinh Tran Ngoc Mai from the Department of Nutrition and Dietetics at University Medical Center Ho Chi Minh City, states that pho is a nutritionally balanced dish. It provides three main nutrient groups: carbohydrates from pho noodles, protein from beef or chicken, and fiber from accompanying vegetables such as onions, bean sprouts, and herbs. This balance is why pho is a popular breakfast for many Vietnamese.

However, this dish is truly beneficial for health only when consumed correctly, with reasonable portions, a moderate amount of pho noodles, sufficient vegetables, and appropriate meat choices. According to Doctor Mai, instead of selecting fatty cuts like flank or brisket, diners should prioritize lean meat or chicken pho to reduce fat intake. Incorrect pho consumption increases the risk of weight gain and dyslipidemia.

A common mistake is consuming too many pho noodles, which means an excessive carbohydrate intake, especially unsuitable for individuals managing weight or blood sugar. Choosing fatty meat or using overly rich broth also significantly increases cholesterol levels. The layer of fat floating on the pho broth, if not removed, can pose a risk to cardiovascular health.

Moreover, the sodium content in a bowl of pho can exceed recommended levels if diners habitually drink all the broth and add extra fish sauce, chili sauce, or satay. This is particularly detrimental for individuals with high blood pressure or those needing to control sodium intake.

Additionally, broth simmered from bones typically contains a certain amount of fat. If this fat is not skimmed off, consuming this broth regularly can increase the risk of dyslipidemia.

"Diners should choose clear, low-fat broth, limit drinking all of it, and avoid adding too many seasonings," Doctor Mai advises. For individuals with cardiovascular disease, high blood fat, or those on a diet, reducing the fat and saltiness of the broth is important to make pho a safer option.

Traditional Hanoi pho. _Hoang Giang_

According to Doctor Mai, quay (fried dough sticks) are a familiar side dish that enhances flavor and enjoyment. However, they also contribute to an unhealthy pho meal if consumed regularly. Quay are deep-fried at high temperatures for crispiness. If low-quality or repeatedly reused cooking oil is used, the food can generate trans fat, a type of fat harmful to health.

Trans fat increases bad cholesterol (LDL) and lowers good cholesterol (HDL), thereby raising the risk of cardiovascular disease. Worryingly, consumers can hardly control the quality of frying oil when eating out.

"Quay would not be an issue if fried in good, unused oil, but this is difficult to guarantee in practice," the doctor states.

Furthermore, quay significantly increases the calorie content of a meal. When combined with pho noodles and fatty broth, the total energy of a bowl of pho can far exceed the body's needs, especially in the morning. For individuals managing weight or at risk of dyslipidemia, regularly eating pho with quay can make weight control more challenging.

To enjoy the benefits of pho while minimizing risks, the doctor offers the following principles:

- Choose moderate portions; do not consume too many pho noodles.

- Prioritize lean meat and chicken over flank or brisket.

- Increase accompanying vegetables to supplement fiber.

- Limit drinking all the broth; opt for clear, low-fat broth.

- Avoid adding excessive salty seasonings.

- Avoid or limit eating quay.

Thuy Quynh