Healthy Noodles: Finding the Best Options for Your Health 

Introduction

If you’re in a mood for a delicious bowl of noodles but concerned about its health implications, you’re in the right place. Nowadays, there’s a growing trend towards healthier food choices including better alternatives for pasta and noodles as well. Options like whole wheat, beans, and vegetables are becoming popular in this category. This blog focuses on some healthier noodle options for those looking to make better dietary choices. 

Types of Healthy Noodles

A wide range of healthy noodles exists. Each type has special benefits. Let’s get a closer look at their values and gains. 

1. Whole Grain

Whole-grain is a top pick for nutritious noodles. Let’s check out its nutrients and its gains. 

• Nutritional Breakdown: Whole-grain pasta is a nutrient-rich option. It’s packed with fibre, vitamins, minerals and antioxidants. It is a great source of slow-release energy. 
• Health Benefits: Eating whole grain pasta might help manage blood sugar levels, lower cholesterol, and tackle constipation. Its high fibre content might aid in heart health and weight management¹.

2. Legume or Lentils

Chickpeas are a common ingredient used to make this, preferred for its rich taste and health benefits. 

• Nutritional Breakdown: Chickpea pasta is high in protein and fibre but low in fat. It’s easy to digest and is also gluten-free.  
• Health Benefits: Chickpeas are also known to be good for helping heart health, blood sugar balance, and digestion. It might be a great choice for weight management and suitable for those with dietary concerns^2,3.  

Red lentils or black beans are other healthy options that can be used in this category⁴. 

3. Vegetable Noodles

Veggie options like zucchini and spaghetti squash make noodles exciting and nutritious. 

• Nutritional Breakdown: Low in calories yet rich in vitamins, minerals, and fibre, veggie noodles add balance to your diet. 
• Health Benefits: Switching to veggie noodles may support weight management. Due to their high fibre content, they might promote a feeling of fullness and aid in digestion. They may also boost overall health⁵. 

In my opinion, Shirataki noodles may aid in weight loss. Researchers¹¹ believe that these noodles are extremely low in calories and carbohydrates, and due to their rich fibre content, they may keep you full for a longer duration, making them a potential diet food during a weight loss journey.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

What Are Shirataki Noodles?

When looking for healthier noodle options, shirataki noodles are gaining a lot of popularity these days. But a lot of us don’t know what exactly these are. So, let’s find out.  

 “Shirataki”, also called miracle noodles, originally come from Japan. They’re clear, skinny or jelly-like strands, made from konjac yam⁶. They’re almost zero-calorie, few carbs and rich in fibre⁷. They’re loved by keto, low-carb, or gluten-free dieters. 

Benefits of Shirataki Noodles

1. Helps Improve Digestive Health

Glucomannan is the fibre found in these noodles. It is known to have some great health effects. It may act as probiotic and provide healthy bacteria to gut. It can also help improve bowel movement and ease symptoms of constipation⁸.

2. Helps Support Weight Loss

Frequent intake of Glucomannan may help in your weight loss journey. It gels up when it soaks in water, so it keeps you full for longer. It’s mainly known to lower hunger and calorie intake⁹. But do consult a health care professional before adding it regularly to your diet. 

3. May Help Reduce Blood Sugar

Studies show that Glucomannan might help cut blood sugar levels. It might be helpful in managing blood sugar in people with diabetes and insulin resistance. It might also slow the stomach’s emptying. This leads to a slower rise in blood sugar levels after meals⁹. 

4. May Lower Cholesterol

Many suggest that Glucomannan can help cut cholesterol in the body. It may help reduce the amount of bad cholesterol in blood and thus can also be beneficial for your heart health¹⁰. 

Shirataki noodles are long, white noodles made from a starch called Glucomannan. They are a part of Japanese cuisine and recently gaining popularity worldwide due to their health benefits. Researchers¹² have found that Glucomannan fibre in the noodles may aid in lowering cholesterol by encouraging the liver to generate bile that metabolises cholesterol. This by-product is then removed through bowel movements.

Dr. Rajeev Singh, BAMS

Potential Side Effects & How to Counter Them

Consuming Shirataki noodles can lead to digestive problems. Loose stools, bloating, and gas are some examples⁹. 

To avoid side effects, add these to your diet bit by bit. Always drink lots of water when eating foods rich in Glucomannan, like these noodles. 

Also Read: Chickpeas (Garbanzo beans): Uses, Benefits, Side Effects By Dr. Rajeev Singh

Conclusion

Next time you hear “noodles”, no need to feel guilty. There’s a wealth of healthy options for you to pick from. You can please your cravings while caring for your body. 

From whole grain to chickpeas, vegetable to shirataki noodles, you have a plenty of choices. Choose your favourite, make a tasty dish, and relish the taste of health in every bite! 

Frequently Asked Questions (FAQs)

References

1. Wongprawmas R, Sogari G, Menozzi D, et al. Determinants of US University Students’ Willingness to Include Whole Grain Pasta in Their Diet. 2021;18(6). https://www.mdpi.com/1660-4601/18/6/3173 

2. Bojarczuk A, Kęszycka P, Marszałek K, Gajewska D. The Effect of Cooking and Cooling Chickpea Pasta on Resistant Starch Content, Glycemic Response, and Glycemic Index in Healthy Adults. Metabolites. 2024;14(11):585. doi:10.3390/metabo14110585 https://pubmed.ncbi.nlm.nih.gov/39590821/

3. Begum N, Khan QU, Liu LG, Li W, Liu D, Haq IU. Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Front Nutr. 2023;10:1218468. doi:10.3389/fnut.2023.1218468 https://pubmed.ncbi.nlm.nih.gov/37854353/ 

4. Graf D, Monk JM, Wu W, Wellings HR, Robinson LE, Power KA. Red lentil supplementation reduces the severity of dextran sodium sulfate-induced colitis in C57BL/6 male mice. Journal of Functional Foods. 2020;64:103625. doi:10.1016/j.jff.2019.103625 https://www.sciencedirect.com/science/article/pii/S1756464619305493

5. Dionio JB. Formulation of Vegetable Noodles. International Journal for Multidisciplinary Research. 2024;6(3). doi:https://www.ijfmr.com/papers/2024/3/21094.pdf 

6. Habla FA, Cambaliza CJ, Detera TF, Janer MLG, De Jesus G. Development of an Enriched Lubi-Lubi (Ficus pseudopalma) Noodles. jpair. 2012;10(1):35-55. doi:10.7719/jpair.v10i1.181 https://www.researchgate.net/publication/272774227_Development_of_an_Enriched_Lubi-Lubi_Ficus_pseudopalma_Noodles

7. Shirataki Noodles. 2022. doi:https://fdc.nal.usda.gov/food-details/2396564/nutrients 

8. Chen HL, Cheng HC, Wu WT, Liu YJ, Liu SY. Supplementation of Konjac Glucomannan into a Low-Fiber Chinese Diet Promoted Bowel Movement and Improved Colonic Ecology in Constipated Adults: A Placebo-Controlled, Diet-Controlled Trial. Journal of the American College of Nutrition. 2008;27(1):102-108. doi:10.1080/07315724.2008.10719681 https://pubmed.ncbi.nlm.nih.gov/18460488/

9. Fang Y, Ma J, Lei P, et al. Konjac Glucomannan: An Emerging Specialty Medical Food to Aid in the Treatment of Type 2 Diabetes Mellitus. Foods. 2023;12(2):363. doi:10.3390/foods12020363 https://pmc.ncbi.nlm.nih.gov/articles/PMC9858196/

10. Ho HVT, Jovanovski E, Zurbau A, et al. A systematic review and meta-analysis of randomized controlled trials of the effect of konjac glucomannan, a viscous soluble fiber, on LDL cholesterol and the new lipid targets non-HDL cholesterol and apolipoprotein B ,. The American Journal of Clinical Nutrition. 2017;105(5):1239-1247. doi:10.3945/ajcn.116.142158 https://pubmed.ncbi.nlm.nih.gov/28356275/

11.Mohammadpour S, Amini MR, Shahinfar H, Tijani AJ, Shahavandi M, Ghorbaninejad P, Djafarian K, Shab-Bidar S. Effects of glucomannan supplementation on weight loss in overweight and obese adults: a systematic review and meta-analysis of randomized controlled trials. Obes Med. 2020;19:100276. doi:10.1016/j.obmed.2020.100276. https://www.sciencedirect.com/science/article/abs/pii/S2451847620300968

12. Jian X, Jian S, Deng B. Konjac glucomannan: A functional food additive for preventing metabolic syndrome. J Funct Foods. 2024;115:106108. doi:10.1016/j.jff.2024.106108.https://www.sciencedirect.com/science/article/pii/S1756464624001105

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