Can Diabetics Eat Chinese Food? Absolutely! With careful planning and smart choices, individuals with diabetes can enjoy Chinese cuisine. FOODS.EDU.VN offers expert guidance on navigating menus, selecting diabetes-friendly options, and understanding portion control. Explore flavorful and healthy meals with these tasty solutions, mindful eating habits, and informed dietary choices.
1. Understanding Diabetes and Dietary Needs
Diabetes requires careful management of blood sugar levels through a balanced diet. Understanding the impact of different foods on blood glucose is crucial for diabetics. This includes being mindful of carbohydrates, fats, and sodium content. Here’s how Chinese food fits into this picture:
- Carbohydrates: Chinese dishes often contain high amounts of carbohydrates from rice, noodles, and sauces.
- Fats: Many Chinese cooking methods involve frying, which can significantly increase fat content.
- Sodium: Soy sauce and other seasonings contribute to high sodium levels in many dishes.
For those managing diabetes, navigating these elements requires informed choices and moderation. FOODS.EDU.VN provides valuable insights into making healthier selections.
1.1. Key Dietary Considerations for Diabetics
Managing diabetes involves understanding the impact of foods on blood sugar levels. The glycemic index (GI) and glycemic load (GL) are important concepts. GI measures how quickly a food raises blood glucose, while GL considers the portion size. Here’s a quick comparison:
| Metric | Definition | Importance for Diabetics |
|---|---|---|
| Glycemic Index | A ranking of carbohydrates on a scale from 0 to 100 based on how much they raise blood sugar levels. | Helps in choosing foods that cause a slower and steadier rise in blood sugar. |
| Glycemic Load | Considers both the GI and the amount of carbohydrate in a serving of food to give a more complete picture. | Provides a more practical measure of a food’s impact on blood sugar when considering portion size. |
Choosing foods with lower GI and GL values can help maintain stable blood sugar levels.
1.2. General Guidelines for Eating Out with Diabetes
When dining out, individuals with diabetes should follow some basic guidelines to ensure a balanced meal:
- Plan Ahead: Review the menu online to identify healthier options.
- Portion Control: Be mindful of serving sizes to avoid overeating.
- Choose Wisely: Select lean proteins, whole grains, and plenty of vegetables.
- Ask Questions: Don’t hesitate to inquire about ingredients and preparation methods.
- Limit Sauces: Request sauces on the side to control sugar and sodium intake.
These strategies, combined with the insights from FOODS.EDU.VN, can make eating out a more manageable and enjoyable experience for diabetics.
2. Decoding the Chinese Menu: What to Look For
Navigating a Chinese menu can be daunting, but knowing what to look for can help you make healthier choices. Understanding different cooking methods, ingredients, and sauce compositions is essential.
2.1. Identifying Diabetes-Friendly Dishes
Look for dishes that are steamed, baked, or grilled rather than fried. These cooking methods reduce the amount of added fat. Examples include:
- Steamed Chicken and Broccoli: A classic choice that is low in calories and high in nutrients.
- Clear Broth Soups: Miso soup or egg drop soup can be a light and healthy start to your meal.
- Vegetable Stir-Fries: Opt for stir-fries with plenty of non-starchy vegetables like broccoli, spinach, and bok choy.
2.2. Ingredients to Favor and Those to Avoid
Choosing the right ingredients can make a significant difference. Favor lean proteins, non-starchy vegetables, and whole grains. Limit your intake of:
- White Rice and Noodles: These can cause a rapid spike in blood sugar.
- Fried Foods: High in unhealthy fats and calories.
- Sugary Sauces: Sweet and sour sauce, orange sauce, and plum sauce are often high in sugar.
Opt for brown rice when available and load up on vegetables to increase fiber intake, which helps stabilize blood sugar levels.
2.3. Understanding Different Cooking Methods
Different cooking methods impact the nutritional content of your meal. Here’s a comparison:
| Cooking Method | Description | Impact on Health |
|---|---|---|
| Steaming | Cooking food in steam without added fats. | Preserves nutrients and minimizes calorie intake. |
| Stir-Frying | Cooking quickly in a wok with minimal oil. | Can be healthy if done with small amounts of oil and plenty of vegetables. |
| Deep-Frying | Submerging food in hot oil. | Significantly increases fat and calorie content. |
| Grilling | Cooking food over an open flame or hot surface. | A healthy option that retains flavor without adding extra fats. |
Choosing steamed or grilled options over fried dishes is a simple way to reduce fat intake and improve the nutritional value of your meal.
3. Smart Ordering Strategies at Chinese Restaurants
Ordering wisely at a Chinese restaurant involves several strategies to minimize the impact on blood sugar levels and overall health.
3.1. Requesting Modifications to Your Order
Don’t hesitate to ask for modifications to your order. Requesting sauces on the side, opting for brown rice, and asking for less oil are all effective ways to control the nutritional content of your meal.
- Sauce on the Side: Allows you to control the amount of sugar and sodium.
- Brown Rice: A whole grain option that is higher in fiber than white rice.
- Less Oil: Reduces fat and calorie intake.
These simple requests can significantly improve the healthfulness of your meal.
3.2. Portion Control: A Crucial Aspect
Portion control is essential for managing blood sugar levels. Be mindful of serving sizes and avoid overeating. Consider sharing a dish with a friend or taking leftovers home.
- Use Smaller Plates: Can help you feel satisfied with less food.
- Share Dishes: A great way to sample different dishes without overeating.
- Take Leftovers Home: Allows you to enjoy the meal again while controlling portions.
Mindful eating and portion control are key to enjoying Chinese food without compromising your health.
3.3. Best and Worst Sauces for Diabetics
Sauces can significantly impact the nutritional value of your meal. Here’s a quick guide:
| Sauce | Best Choice | Worst Choice | Reason |
|---|---|---|---|
| Soy Sauce | Low-Sodium Soy Sauce | Regular Soy Sauce | Reduces sodium intake, which is important for blood pressure management. |
| Sweet Sauces | Small Amount of Plum Sauce (occasionally) | Sweet and Sour Sauce, Orange Sauce | High in sugar, which can cause rapid spikes in blood sugar levels. |
| Chili Sauce | Unsweetened Chili Sauce | Sweet Chili Sauce | Avoids added sugars while still providing flavor. |
| Other Options | Mustard, Vinegar | Creamy Sauces (e.g., peanut sauce) | Lower in calories and sugars; creamy sauces are often high in fat. |
Choosing the right sauces and using them sparingly can help you enjoy your meal while managing your blood sugar levels.
4. Diabetes-Friendly Chinese Dishes: Detailed Recommendations
With the right choices, you can enjoy flavorful Chinese dishes that are also diabetes-friendly. Here are some detailed recommendations:
4.1. Steamed Dishes: A Safe Bet
Steamed dishes are generally a safe bet for diabetics because they are low in fat and calories.
- Steamed Fish with Ginger and Scallions: A light and flavorful option that is high in protein.
- Steamed Tofu with Vegetables: A vegetarian option that is packed with nutrients.
- Steamed Chicken and Mixed Vegetables: A balanced meal that is low in fat and high in protein and fiber.
These dishes are prepared without added oils, making them a healthy choice for managing diabetes.
4.2. Soups: Light and Nutritious Starters
Soups can be a light and nutritious way to start your meal.
- Egg Drop Soup: Low in calories and carbohydrates.
- Miso Soup: Contains probiotics that are beneficial for gut health.
- Wonton Soup: Opt for a broth-based version with plenty of vegetables and lean protein.
Avoid creamy or thickened soups, as these are often high in fat and carbohydrates.
4.3. Stir-Fries: Vegetable-Packed Options
Stir-fries can be a healthy option if prepared with minimal oil and plenty of vegetables.
- Broccoli and Beef Stir-Fry: Choose lean beef and load up on broccoli for a fiber-rich meal.
- Chicken and Vegetable Stir-Fry: A balanced meal with lean protein and plenty of vitamins and minerals.
- Tofu and Vegetable Stir-Fry: A vegetarian option that is high in protein and fiber.
Ask for the sauce on the side to control the amount of sugar and sodium in your meal.
4.4. Specific Dish Recommendations and Modifications
Here are some specific dish recommendations and modifications to make them diabetes-friendly:
| Dish | Recommendation | Modification |
|---|---|---|
| Kung Pao Chicken | Choose a version with less sauce and added vegetables. | Ask for less sauce and extra vegetables. Consider replacing some of the chicken with tofu for a lower-fat option. |
| Moo Goo Gai Pan | This dish is typically lower in carbohydrates and fat, making it a good choice. | Request it with extra mushrooms and vegetables to increase the fiber content. |
| Sweet and Sour Pork | This dish is typically high in sugar and fat, so it’s best to avoid it. | If you crave it, ask for the sauce on the side and use it sparingly. Opt for a smaller portion. |
| Chow Mein | Request it with more vegetables and less noodles. | Ask for half the usual amount of noodles and double the vegetables. Choose whole wheat noodles if available. |
| Egg Foo Young | Choose a version with lots of vegetables and a light sauce. | Ask for it to be made with egg whites instead of whole eggs to reduce fat. Request the sauce on the side and use it sparingly. |
| Fried Rice | Request it with brown rice and extra vegetables. | Ask for half the usual amount of rice and double the vegetables. Choose brown rice for a higher fiber content. |
| Spring Rolls/Egg Rolls | Opt for steamed spring rolls instead of fried egg rolls. | Steamed spring rolls are lower in fat and calories than fried egg rolls. |
| General Tso’s Chicken | This dish is typically high in sugar and fat, so it’s best to avoid it. | If you crave it, ask for the sauce on the side and use it sparingly. Opt for a smaller portion. |
5. The Glycemic Impact of Chinese Food Ingredients
Understanding the glycemic impact of common Chinese food ingredients can help you make informed choices.
5.1. Rice and Noodles: Choosing the Right Type
Rice and noodles are staples in Chinese cuisine, but they can significantly impact blood sugar levels.
- White Rice: Has a high glycemic index and can cause a rapid spike in blood sugar.
- Brown Rice: A whole grain option that is higher in fiber and has a lower glycemic index.
- Rice Noodles: Can vary in glycemic index depending on the type and preparation method.
- Wheat Noodles: Offer a slightly lower glycemic impact compared to rice noodles.
Choosing brown rice or wheat noodles over white rice can help stabilize blood sugar levels.
5.2. Vegetables: Fiber-Rich and Low-Carb Options
Non-starchy vegetables are an excellent choice for diabetics because they are high in fiber and low in carbohydrates.
- Broccoli: Rich in fiber and vitamins.
- Spinach: High in iron and antioxidants.
- Bok Choy: A good source of vitamins and minerals.
- Mushrooms: Low in calories and carbohydrates.
Loading up on vegetables can help you feel full and satisfied without significantly impacting your blood sugar levels.
5.3. Proteins: Lean Choices for Blood Sugar Control
Choosing lean proteins can help control blood sugar levels and promote satiety.
- Chicken: A lean source of protein.
- Fish: Rich in omega-3 fatty acids.
- Tofu: A plant-based protein source that is low in fat.
- Shrimp: Low in calories and high in protein.
Avoid fried or heavily breaded protein options, as these are often high in fat and calories.
5.4. Common Ingredients and Their Glycemic Impact
| Ingredient | Glycemic Index (GI) | Glycemic Load (GL) | Impact on Blood Sugar |
|---|---|---|---|
| White Rice | 73 | 28 | High; can cause rapid spikes in blood sugar. |
| Brown Rice | 68 | 23 | Moderate; better choice than white rice due to higher fiber content. |
| Rice Noodles | 58 | 13 | Moderate; can vary depending on the type and preparation method. |
| Wheat Noodles | 47 | 15 | Low to Moderate; a better choice than rice noodles for controlling blood sugar. |
| Broccoli | 15 | 1 | Very Low; excellent choice due to high fiber and low carbohydrate content. |
| Spinach | 15 | 1 | Very Low; excellent choice due to high fiber and low carbohydrate content. |
| Tofu | 15 | 1 | Very Low; a great source of protein with minimal impact on blood sugar. |
| Soy Sauce | 20 | 2 | Low; use in moderation due to high sodium content. |
| Carrots | 47 | 3 | Low to Moderate; contains fiber and nutrients, but should still be consumed in moderation. |
| Water Chestnuts | 60 | 8 | Moderate; adds a crunchy texture and some nutrients but watch portion size. |
| Baby Corn | 26 | 2 | Low; provides a good source of fiber and nutrients with a minimal impact on blood sugar levels. |
This table provides a general guideline, and actual values can vary based on preparation methods and specific product variations.
6. Chinese Herbs and Spices: Health Benefits and Considerations
Chinese cuisine incorporates a variety of herbs and spices that offer numerous health benefits. However, it’s important to be aware of potential interactions and considerations.
6.1. Common Herbs and Spices Used in Chinese Cooking
| Herb/Spice | Description | Health Benefits |
|---|---|---|
| Ginger | A pungent rhizome with a warm, spicy flavor. | Anti-inflammatory, aids digestion, may help lower blood sugar levels. |
| Garlic | A bulbous plant with a strong, pungent flavor. | Boosts immune system, lowers blood pressure, may improve cholesterol levels. |
| Chili Peppers | Fruits of plants from the genus Capsicum, known for their spicy heat. | Boosts metabolism, reduces pain, may improve cardiovascular health. |
| Cinnamon | A spice obtained from the inner bark of trees from the genus Cinnamomum. | May improve blood sugar control, anti-inflammatory, antioxidant. |
| Star Anise | A star-shaped fruit with a licorice-like flavor. | Antioxidant, antiviral, antifungal. |
| Sichuan Peppercorns | A spice with a unique aroma and a tingly, numbing sensation. | May improve circulation, anti-inflammatory, antioxidant. |
| Five Spice Powder | A blend of five spices: star anise, cloves, Chinese cinnamon, Sichuan peppercorns, and fennel seeds. | Combines the benefits of its individual spices, including antioxidant and anti-inflammatory properties. |
6.2. Potential Benefits for Diabetics
Some herbs and spices may offer specific benefits for diabetics:
- Ginger: Studies suggest that ginger can improve blood sugar control and reduce inflammation.
- Source: A study published in the Journal of Trace Elements in Medicine and Biology found that ginger supplementation improved glycemic control in patients with type 2 diabetes.
- Cinnamon: May enhance insulin sensitivity and lower blood sugar levels.
- Source: Research published in Diabetes Care showed that cinnamon intake was associated with improved glucose and lipids levels in people with type 2 diabetes.
- Garlic: Can improve cholesterol levels and reduce blood pressure, both important for managing diabetes.
- Source: A meta-analysis in the Journal of Nutrition indicated that garlic consumption significantly reduced total cholesterol and LDL cholesterol levels.
6.3. Considerations and Potential Interactions
While herbs and spices can offer health benefits, it’s important to be aware of potential interactions with medications.
- Warfarin (Coumadin): Garlic, ginger, and cinnamon can have blood-thinning effects and may interact with warfarin, increasing the risk of bleeding.
- Diabetes Medications: Cinnamon and ginger may lower blood sugar levels, potentially leading to hypoglycemia if taken with diabetes medications.
It’s always best to consult with your healthcare provider before adding new herbs or spices to your diet, especially if you are taking medications.
7. Navigating Takeout and Delivery Options
When ordering takeout or delivery, it’s even more important to plan ahead and make informed choices.
7.1. Online Menus and Nutritional Information
Many Chinese restaurants now offer online menus with nutritional information. Take advantage of this resource to identify healthier options and track your carbohydrate intake.
- Check Carbohydrate Counts: Look for dishes with lower carbohydrate counts.
- Read Reviews: See what other customers say about the healthfulness of different dishes.
- Use Online Calculators: Input your order into an online calculator to estimate the total carbohydrate, fat, and sodium content.
7.2. Tips for Healthier Takeout Orders
- Order Extra Vegetables: Ask for extra vegetables to increase the fiber content of your meal.
- Request Sauces on the Side: This allows you to control the amount of sugar and sodium in your meal.
- Choose Brown Rice: When available, opt for brown rice instead of white rice.
- Avoid Fried Options: Choose steamed, baked, or grilled dishes instead of fried options.
7.3. Reheating Leftovers Safely
Reheating leftovers properly is essential to prevent foodborne illness.
- Reheat Thoroughly: Ensure that leftovers are heated to an internal temperature of 165°F (74°C).
- Use a Thermometer: Use a food thermometer to check the internal temperature.
- Store Properly: Store leftovers in the refrigerator within two hours of cooking.
By following these guidelines, you can safely enjoy Chinese takeout while managing your diabetes.
8. Recipes: Diabetes-Friendly Chinese Cooking at Home
Cooking Chinese food at home allows you to control the ingredients and preparation methods, making it easier to create diabetes-friendly meals.
8.1. Steamed Chicken and Broccoli Recipe
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 cups broccoli florets
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 clove garlic, minced
- 1/2 teaspoon ginger, grated
- 1/4 teaspoon red pepper flakes (optional)
Instructions:
- Place the chicken in a bowl and marinate with soy sauce, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes for at least 15 minutes.
- Steam the broccoli florets for 5-7 minutes, or until tender-crisp.
- Add the marinated chicken to the steamer basket and steam for 8-10 minutes, or until cooked through.
- Serve the steamed chicken and broccoli together.
Nutritional Information (per serving):
- Calories: 250
- Carbohydrates: 10g
- Protein: 40g
- Fat: 5g
8.2. Vegetable Stir-Fry Recipe
Ingredients:
- 1 tablespoon olive oil
- 1 cup sliced mushrooms
- 1 cup sliced bell peppers
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1/2 cup sliced onions
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1/4 teaspoon red pepper flakes (optional)
Instructions:
- Heat the olive oil in a wok or large skillet over medium-high heat.
- Add the mushrooms, bell peppers, broccoli, carrots, and onions to the wok and stir-fry for 5-7 minutes, or until tender-crisp.
- Add the garlic, soy sauce, rice vinegar, sesame oil, and red pepper flakes to the wok and stir-fry for another minute.
- Serve the vegetable stir-fry over brown rice or quinoa.
Nutritional Information (per serving):
- Calories: 200
- Carbohydrates: 20g
- Protein: 5g
- Fat: 10g
8.3. Miso Soup Recipe
Ingredients:
- 4 cups water
- 2 tablespoons miso paste
- 1/2 cup diced tofu
- 1/4 cup chopped green onions
- 1 sheet nori seaweed, cut into thin strips
Instructions:
- Bring the water to a simmer in a saucepan.
- Whisk in the miso paste until dissolved.
- Add the tofu and green onions to the saucepan.
- Simmer for 2-3 minutes, or until the tofu is heated through.
- Garnish with nori seaweed strips before serving.
Nutritional Information (per serving):
- Calories: 50
- Carbohydrates: 5g
- Protein: 3g
- Fat: 2g
9. Exercise and Chinese Food: Balancing Your Diet
Combining a balanced diet with regular exercise is essential for managing diabetes. Understanding how to balance your diet with physical activity can help you enjoy Chinese food as part of a healthy lifestyle.
9.1. The Importance of Physical Activity for Diabetics
Regular physical activity offers numerous benefits for diabetics:
- Improves Insulin Sensitivity: Makes your body more responsive to insulin.
- Lowers Blood Sugar Levels: Helps control blood glucose.
- Burns Calories: Aids in weight management.
- Improves Cardiovascular Health: Reduces the risk of heart disease.
Aim for at least 150 minutes of moderate-intensity exercise per week.
9.2. Exercise and Blood Sugar Levels: What to Expect
Exercise can have different effects on blood sugar levels, depending on the type and intensity of activity:
- Aerobic Exercise: Can lower blood sugar levels during and after exercise.
- Strength Training: Can improve insulin sensitivity and help stabilize blood sugar levels over time.
Monitor your blood sugar levels before, during, and after exercise to understand how your body responds to different activities.
9.3. Adjusting Insulin or Medication Based on Meals
If you take insulin or diabetes medications, you may need to adjust your dosage based on your meals.
- Consult Your Healthcare Provider: Work with your healthcare provider to develop a meal plan and adjust your medication accordingly.
- Monitor Blood Sugar Levels: Regularly monitor your blood sugar levels to understand how different foods impact your glucose levels.
- Adjust Insulin Dosage: Based on your blood sugar levels and meal plan, your healthcare provider may recommend adjusting your insulin dosage.
Careful monitoring and adjustments can help you enjoy Chinese food while maintaining stable blood sugar levels.
10. Expert Opinions and Resources
Consulting with healthcare professionals and utilizing reliable resources can provide valuable support for managing diabetes.
10.1. Quotes from Dietitians and Diabetes Educators
- Erin Palinski-Wade, RD, CDE: “Takeout can be part of a healthy diabetes meal plan, and I actually encourage it on occasion. If you avoid eating out all together, you may become bored with your meal plan or even resentful. Then when you do actually eat a meal away from home, you are more likely to splurge and make a poor choice that may significantly spike blood glucose levels.”
- Shahzadi Devje, RD, CDE: “When ordering Indian, go with a bean or lentil curry. Compared with other items on the menu, these are more nutrient dense, have a lower glycemic index, and are higher in fiber — helping to control the spike in your blood sugars and keep you full.”
- Lisa Stollman, RDN, CDE: “These deliciously flavorful white beans are traditionally simmered in a rich tomato and oregano sauce. They offer plant protein and fiber, both of which help keep blood sugar stable.”
10.2. Recommended Websites and Books
- American Diabetes Association (ADA): Provides comprehensive information on diabetes management, nutrition, and exercise.
- Website: American Diabetes Association
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Offers research-based information on diabetes and related conditions.
- “2-Day Diabetes Diet” by Erin Palinski-Wade: A practical guide to managing diabetes through diet and lifestyle changes.
- “The Glycemic-Load Diet: A Powerful New Program for Losing Weight and Reversing Insulin Resistance” by Rob Thompson: Learn how to balance your diet with low GI and GL foods to manage your blood sugar levels.
10.3. Support Groups and Online Communities
Joining a support group or online community can provide valuable emotional support and practical tips for managing diabetes.
- Diabetes Sisters: A support network for women with diabetes.
- Website: Diabetes Sisters
- Beyond Type 1: An online community for people living with type 1 diabetes.
- Website: Beyond Type 1
- Local Diabetes Support Groups: Check with your healthcare provider or local hospital for information on support groups in your area.
FAQ: Common Questions About Diabetes and Chinese Food
Here are some frequently asked questions about diabetes and Chinese food:
- Can I eat rice if I have diabetes?
- Yes, but choose brown rice over white rice and control your portion size.
- Are all Chinese sauces bad for diabetics?
- No, but some sauces are high in sugar and sodium. Choose low-sodium soy sauce and avoid sweet sauces like sweet and sour sauce.
- Is it okay to eat fried foods occasionally?
- It’s best to avoid fried foods, but if you do indulge, do so sparingly and balance it with healthier choices.
- How can I make stir-fries healthier?
- Use minimal oil, load up on vegetables, and choose lean proteins.
- What are some good snack options at a Chinese restaurant?
- Edamame, seaweed salad, and clear broth soups are good choices.
- Can herbs and spices help manage diabetes?
- Yes, some herbs and spices like ginger and cinnamon may help improve blood sugar control.
- How often should I monitor my blood sugar levels when eating out?
- Monitor your blood sugar levels before and after eating to understand how different foods impact your glucose levels.
- What should I do if my blood sugar spikes after eating Chinese food?
- Drink plenty of water, engage in light physical activity, and consult your healthcare provider if spikes are frequent or severe.
- Can I drink alcohol with Chinese food if I have diabetes?
- Consume alcohol in moderation and with food. Be aware of the carbohydrate content of different alcoholic beverages.
- Is it safe to order takeout if I have diabetes?
- Yes, but plan ahead, choose healthier options, and control your portion sizes.
By following these guidelines, you can enjoy Chinese cuisine while effectively managing your diabetes. For more expert advice, detailed recipes, and personalized support, visit FOODS.EDU.VN today.
Ready to explore more diabetes-friendly recipes and expert advice? Visit FOODS.EDU.VN now and unlock a world of flavorful, healthy eating!
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Website: FOODS.EDU.VN
This comprehensive guide provides actionable tips, detailed recommendations, and expert insights to help individuals with diabetes enjoy Chinese food as part of a balanced and healthy lifestyle.
Address: 1946 Campus Dr, Hyde Park, NY 12538, United States
Whatsapp: +1 845-452-9600
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