Best Noodles for Diabetics Picked By Chef’s in 2022

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Most of us had to choose noodles either as a quick breakfast or a dinner on a busy day, once in our life! Noodles have even been some of our life-savior at times. undoubtedly, noodles are loved by people all over the world. When it is spaghetti for Europeans, Asians love rice noodles, and Americans mostly prefer Campbell’s chicken noodle soup as part of their life. Spiral-shaped, string-shaped, no matter what the shape is, people love to have noodles. Would you say ‘no’ to a bowl of hot noodles served on a rainy evening? When you hit a grocery store, you will find an egg, rice, vegetable, chicken, and many varieties of noodles options. If you ask people around you, the one thing you will definitely find is that it is one of the major comfort foods people never deny no matter what. But, do not always go behind popular opinions. Of course, noodles are tasty, but are sure about the other side of it? Let me take you to a close look at what this popular food has in store for your health! 

Noodles and Nutrition

Though rhymeable, they do not go hand in hand! Instant noodles are a popular choice among the younger population. Though it is easy and convenient to make some food just by boiling it for two minutes, you can’t get anything out of it rather than just curbing your hunger. While there are many other varieties of noodle types out there, instant noodles come first as they are the most common in use. However, there are good choices too. Traditional noodles are denied mostly for its high-card content. High-carb foods are not recommended for anyone, especially diabetic people.

Diabetics and Noodles

Diabetes is a lifestyle disease that might end you up in a miserable life, having no choice of your favorite foods. It is also suggested that you can include your favorite food in your diet while keeping an eye on the portion and nutritional value. If you want to include noodles in your diet, you should also be careful to have it with other nutrient-rich foods that can maintain the blood sugar to a healthy level. Though traditional noodles are high-carb, the good news for diabetic patients is that you can choose alternative noodles over the regular ones. You can find much nutrition in wheat noodles, which is a great thing to consider. Like wheat noodles, there are plenty of other varieties of noodles in the market which can taste and look similar to the traditional one. However, even if you choose a healthy alternative, you should watch for the portion size. Here’s a list of noodles varieties and their health impacts on diabetic patients. You can now decide on which one to choose and which are to be left behind. Lets checkout the best noodles for diabetics.

Read : Best Bread Choices for Diabetics

Traditional Noodles/ Pasta:

best noodles for diabetics

This one is the most popular which you can find every store you step into. Experts explain that this traditional white floor noodles can trigger a blood sugar spike as the body breaks it down quickly. Rather than just being hard to break down for the body, these kinds of noodles even promote fat storage. What can help you if you are too fond of having them is to cook them al dente. If you wonder, now what is this al dente, it is the contemporary Italian style of cooking noodles. Cooking al dente makes the noodles hard to bite, and break down. Experts suggest that this method of cooking helps you in controlling the sugar spike after having noodles. Whole-grain and whole-wheat noodles also work the same way.

Semolina Noodles

While looking at the nutritional value, four ounces of semolina noodles can contain 344 calories. Semolina noodles are comparatively a rare kind which you might not find in all the stores. They are coarser grind versions of grain made from rice, corn, or wheat. Semolina remains strong even after boiling. The best option of semolina you can choose is the one made of whole grains, which will have a ‘whole semolina’ label. You might also find regular semolina in the stores, but, the best to choose is whole grain semolina as they contain more fiber and other health benefits. 

Quinoa Noodles

You might have used or heard about quinoa and its benefits at least once in your diet journey. You can find it everywhere, in the noodle section too. Unlike other kinds of noodles, the ones made of quinoa flour are found to have all the nourishing benefits of quinoa. Surprisingly, it has many more benefits than you think! Quinoa grains are rich in protein, containing nine essential amino acids. It also has high levels of vitamin B, E, iron, calcium, magnesium, and riboflavin. What makes it more diet-friendly is that quinoa grain is gluten-free too. Now, that is a boon to those who are diabetic and allergic to gluten, I must say! Be cautious that 4 ounces of quinoa noodles might contain around 410 calories. 

Egg Noodles

Egg noodles

As the name indicates, egg noodles contain more eggs than the traditional ones. Unlike regular noodles, the egg version offers gamuts of nutrition. Egg noodles are protein-rich and contain amino acids. What makes it beneficial to diabetic patients is that it is lower on the glycemic index, and so may not cause unhealthy variations in sugar levels. The one major drawback of this kind of noodles is that it has low fiber content and more cholesterol than the traditional one. Studies suggest that four ounces of egg noodles might contain around 430 calories. 

Udon Noodles

Unless you are a Japanese or someone who is familiar with Japanese cuisine, you might not be familiar with this name. Though they are very thick, they have many similarities with the common white flour pasta. Durum flour is a kind of wheat flour that is refined and shares almost similar nutritional value to the traditional noodles made of flour. Though they do not have so much to be praised other than the lower calorie content, you can choose them when you can’t find other healthy alternatives. Nutritional experts point that 4 ounces of udon noodles will only have around 210 calories! However, you can find many healthy varieties of Japanese-style pasta available in the market. 

Soba Noodles or Buckwheat Noodles

Another one from the land of the rising sun, soba noodles is a healthier option compared to the udon noodles. Also known as buckwheat noodles, they are made of buckwheat seeds. Though the name contains ‘wheat’, buckwheat noodles do not contain wheat and are gluten-free. However, when you pick from the store, look for wheat content, as some brands may blend wheat and buckwheat seeds. If you are looking for gluten-free options, be cautious about the wheat content. What makes soba noodles preferable over udon is that it is high in cholesterol-lowering fiber, and rich in magnesium. High magnesium content helps improve blood flow. Both fiber and magnesium contents help control blood levels, which makes it a great choice for diabetes patients. Other than for diabetic people, soba noodles are a great option for those who look for low-calorie noodles, as four ounces of soba noodles might contain only around 200 calories. 

Soba Noodles or Buckwheat Noodles

Noodles, kinds of pasta or bread, this ‘brown’ word is gaining popularity because of the gluten-free trend. Brown rice noodles are a great option for you if you have celiac disease or are gluten-sensitive. Other than that, brown rice noodles do not have many nutritional benefits when compared to the other noodles versions. Brown rice noodles are not a healthier option than whole-wheat noodles, as they contain less fiber and protein than the latter. If you are to choose brown rice noodles over the whole-wheat option unless you are gluten-sensitive, it might be a wrong choice. Both whole-wheat and brown rice noodles contain almost the same amount of calories. 

Kelp Noodles

If you haven’t used or seen kelp noodles, you might go amazed for a moment to see how attractive it looks. Kelp noodles look glossy, as made of plastic. Kelp noodles are made by mixing seaweed, salt, and water. For those who are under a weight-loss diet, kelp noodles are the best choice. They are as low in calories as around 10 calories per four-ounce. It is less in carbohydrates as well. Rich in calcium and magnesium, kelp noodles help in enhancing bone strength and let you curb your noodle craving without spiking blood sugar levels. Kelp noodles are definitely a great choice if you are a diabetic patient.

Shirataki Noodles

Another healthy low-calorie noodle made of yam flour, shirataki noodles is, known to be the companion of dieters. They are available in different shapes and sizes. The calorie count of around four ounces of shirataki noodles can be only around 20! Other than the calorie country, what makes shirataki noodles more popular among dieters is the low carbs, sugar, and fat content. Though it can be quite expensive compared to other noodles varieties, it can add many benefits to our health. 

Mung Bean Noodles

This one is a recent addition to the wide varieties of noodles all over the world. As the name suggests, they are made of beans. This newbie has gained much popularity among noodle-lovers for the springy texture, and perfection when it is cooked. It cooks perfectly, quite similar to the al dente wheat noodles. A good choice of gluten-free noodles, mung bean noodles are iron-rich, but a bit high in calorie count.

Black Bean Noodles

Quite different from other variants, this black and slim kind of noodles are made of black beans and water. Except for the high-calorie count, black bean noodles are a great choice for diabetes people and dieters. They contain a good amount of protein, iron, and fiber. Interestingly, they contain no saturated fat, sodium, or cholesterol. If you are allergic to gluten, undoubtedly, it is one of the best choices. 

What types of noodles are best for diabetics?

Diabetics can eat any type of noodles in a limited quantity. Anyways, it is better to choose noodles that contain few carbohydrates, aft, and sugar content.

How do choose good noodles for diabetics?

Even if you have diabetes, you can enjoy noodles by just keeping an eye on your portions. Always select whole wheat, fortified and gluten-free noodles.

Are rice noodles or egg noodles better for diabetics?

The total carb in a cup of egg noodles is 60 grams and in a cup of rice noodles is 44 grams. The glycemic index of rice noodles is also greater than that of egg noodles. So your body can break down the rice noodles more quickly into sugar.

Can diabetics eat noodles every day?

Diabetics can eat noodles every day by controlling their portions. Always remember that you should eat whole-grain noodles that are loaded with nutrients. You should follow a balanced diet and can also add simple home workouts to your daily life.

They are some of the major choices of noodles to consider if you are diabetic. Nutrition experts suggest choosing noodles made of whole grains as they have more minerals, fiber, and vitamins than the other variants. It is good to go for high-fiber noodle options, as they can slow down the sugar absorption and improve blood sugar levels. Among the aforementioned list of varieties, whole wheat or whole grain, quinoa, and brown rice pasta are a few good choices of best noodles for diabetic patients. However, a balanced diabetic diet should also contain fruits, whole grains, healthy fats, and vegetables.        

About Tim Mathew

Tim Mathew is an Endocrinologist specialized in general endocrinology, diabetes, and lipid metabolism. He earned his Bachelor’s degree in a science-related discipline and completed a medical school program in New York. Once Tim Mathew quoted that Endocrinology is both a challenging and rewarding medical specialty, so he wants to specialize in it. To know more about Tim Mathew kindly go through our about page.

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