Noodle dishes are simple to make, filling, and delicious, but they aren’t always the healthiest options for food. Although you may enjoy a big bowl of spaghetti and a package of Ramen noodles for a quick, hot lunch, they don’t have as much nutrition as you’d like. There’s a wide variety of healthier noodle choices out there. To spice up your next meal and add more variety and nutrients, try one of these healthy noodle options!
As a wholesome, nutrient-dense substitute for dried noodles from the store, you can make your own noodles from squash. Use a vegetable peeler to create a pasta substitute from your preferred squash, cook spaghetti squash and remove the noodle-like insides, or use a spiral cutter made for making “zoodles” or zucchini noodles. Try some out and find your favorite!.
Black bean noodles are a great source of iron and high in fiber and protein. Noodles made entirely of black beans lack sodium, trans fat, and cholesterol in contrast to conventional noodles. Find them in a well-stocked supermarket or your neighborhood health food store.
Eat more whole grains and fewer refined grains as a goal. According to the USDA, you should consume whole grains for at least half of your daily grain intake. Fiber-rich whole grain noodles are also a good source of vitamins and minerals. You can find these in most grocery stores. Look at the labels and choose a product with a lot of fiber. Try a few different brands to find the one your family enjoys the most because different brands can taste very differently.
Quinoa offers complete protein, meaning it contains all nine of the essential amino acids that your body requires. A good source of protein and a variety of other vitamins and nutrients are found in quinoa noodles. They are low in fat and high in iron and magnesium.
Buckwheat noodles are healthier than most other types of noodles because they have fewer calories and carbohydrates. Additionally, buckwheat noodles provide a good source of fiber and magnesium.
You don’t have to give up your go-to quick meal or your preferred post-workout meal. Egg noodles and refined wheat noodles aren’t necessarily unhealthy if you eat them in moderation. Just an option to supplement your meals with more nutrients is provided by these healthier options for noodles.
#2 Pho Noodles (Vietnamese)
Pho Noodles are made with rice flour, as are many Asian noodles, and occasionally with tapioca flour or vegetable starches. Because they are never made with wheat flour, they are gluten-free and low in calories, making them ideal for a low-calorie or ketogenic diet. Remember that pho noodles are not particularly nutritious and that they are typically consumed with meats, bone broth, eggs, and vegetables. You can also use Pho noodles, which are made with brown rice flour, to increase your intake of fiber.
Let’s take a look at the nutrition facts. The macronutrient composition of one cup of Pho Noodles is 170 calories, 39 grams of carbohydrates, 2 grams of protein, and 0 grams of fat.
As you can see, this is still a healthy amount of calories. The broth, meats, eggs, and other vegetables will increase the calories slightly, but they will also increase the protein-to-fat ratio, which is crucial for building muscle.
#0 Sesame Soba (Japanese)
This quick Soba Noodle dish isn’t just tasty but also relatively low in calories. You can add egg, tofu, or chicken if you like to add more proteins. You can also add other vegetables, to make it even more nutritious.
Let’s take a look at the nutrition facts. Sesame Soba Noodles, as you can see, have 320 calories per serving and a macronutrient composition of 50 grams of carbohydrates, 10 grams of protein, and 11 grams of fat.
Although the amount of carbohydrates in this dish is a little high, they are still within a manageable range and are simple to add to your daily calorie intake.
6 Healthy Noodles and How to Cook Them
Whole-wheat noodles offer significant amounts of fiber in comparison to those made with white flour, claims Vu. You can feel fuller, regulate your blood sugar levels, and have regular bowel movements thanks to the soluble and insoluble fiber you can find in whole grain foods like pasta (or even graham crackers!)
B vitamins, folate, iron, magnesium, and selenium are additional essential nutrients found in whole grains like whole wheat.
FAQ
What type of noodles are healthier?
Shirataki noodles are a great substitute for traditional noodles. They aid in satiety and may aid in weight loss in addition to being incredibly low in calories. Additionally, they have advantages for cholesterol, blood sugar levels, and digestive health.
What is the healthiest noodle for weight loss?
Regular shirataki noodles have zero calories and fewer than one gram of carbs per serving, according to Harris-Pincus. (Tofu shirataki noodles made of konnyaku and tofu are also available; each serving has about 10 calories, three grams of carbs, and two grams of fiber. ).
What noodles are the lowest in calories?
The majority of instant noodles are low in calories but high in protein and fiber. They are also infamous for having high sodium, fat, and carbohydrate content. Instant noodles do contain some micronutrients, but they don’t contain essential vitamins like vitamin A, vitamin C, vitamin B12, and others.
