For The Love Of Noodles – Which is Healthiest for You?

by Kerri Cooke

Noodles get a bad rap, especially due to diet culture. Since noodles are usually high in carbohydrates, those seeking to drop a few pounds are advised to avoid grains at all costs. However, noodles can be part of a healthy diet as they provide fiber, protein and other nutrients to help maintain a healthy lifestyle and adequate energy levels. Be sure to add vegetables and a meat source to your dish to have a balanced meal. There are a variety of different noodle choices, each with their own particular health value.

Whole grains contain fiber, which helps reduce snacking as you feel satiated for longer, and can help maintain healthy cholesterol levels. They also aid digestion as they maintain healthy bacteria levels in the digestive track and can regulate sugar levels. As a good source of B vitamins, iron, and phosphorus, whole grains are the gold standard.

Whole grain noodles are considered the healthiest form as they are not processed like white noodles. The fiber and nutrient content that is naturally present in grain is stripped away during the refining process and only starch is left. Vitamins and minerals are added back into the refined noodles, so dieticians say they can still be part of a balanced diet, especially when paired with other whole food sources. However, the fiber content of the noodle is gone for good.

While instant noodles, such as ramen noodles, are ok to eat on occasion, they are best to avoid in general as they have little nutritional value.
Aside from traditional wheat pastas, there are many different types of noodles, each with their own nutritional pros and cons.

Rice noodles are a good alternative to wheat as they are gluten-free and are tolerated well by those with a wheat allergy. While lower in fiber, protein and vitamin-content than other grains, rice noodles contain selenium, which is good for thyroid and immune health; manganese, which reduces inflammation and supports healthy blood sugar levels; and copper, which aids in the formation of red blood cells.

While egg noodles have a lower calorie count than wheat and, contrary to what you might think, less protein, they have twice the amount of calcium. Other nutrients include magnesium, which has a range of benefits from better sleep to relaxed muscles; iron, folic acid, essential especially in pregnancy; and phosphorus, which strengthens bones and teeth. Egg noodles do contain some cholesterol unlike other options.

Cellophane Noodles, also known as glass noodles, are made from a starch such as mung bean, sweet potato or tapioca. They are known for their translucent appearance and chewy texture. With their low glycemic index, cellophane noodles are a good choice for those on a low sugar diet. They are high in carbohydrates, but low in calories. They also tend to be low in fiber and vitamin content but are a good source of iron.

Vegetable noodles come in several different varieties. Popular choices include zucchini, butternut squash and spaghetti squash. The downside of veggie noodles is they won’t kept you full for long, especially if not paired with other sources of calories and carbohydrates. However, they are high in fiber and good sources of vitamins A, C, E, and K. And if you’re having a difficult time introducing enough vegetables in your diet, a serving of squash noodles might benefit you.

The type of noodle that is best suited for you and your lifestyle will depend on your overall health and dietary needs, but due to the number of options available, you won’t have to cut them out of your diet if you don’t want to.