Ever wondered what all the fuss is about when it comes to Asians and their noodles, it can be their most basic meal and one of the most expensive ones, depending on how it’s made. Why exactly do these cultural and traditional people love their noodles so much?
Another question people always ask is how diabetics in Asia cope with all the noodles, Well I wonder too, and that’s why this blog post has taken the time to analyze the best Asian noodles for diabetics.
ASIANS AND NOODLES
To some extent, nothing reflects the culture, customs, and traditions of Asians or Chinese like their noodles, over there the main traditional diet is mostly cereal food, which is what noodles can be said to be, plus they are the most economical source of carbohydrate or energy food, more reasons why they seem to eat so much of it.
Chinese and Asians aren’t the only ones who love noodles, I love their noodles too and my visits to Chinese restaurants near me wouldn’t be complete without some stir-fry or noodle soup on my plate. This is partially because noodles are so interesting as they can be a versatile delicacy, with different preparation methods, sizes, tastes, ingredients, spices, and even shapes you would enjoy.
Types of Asian noodles
There are so many varieties of Asian noodles, however, to break them down and help us understand easily, these varieties have been broadly categorized into 3, which include: wheat noodles, rice noodles, and glass noodles. let’s look at some of the noodles under each category and which ones are the best Asian noodles for diabetics.
Wheat noodles
This is one of the main compositions as most are made out of flour( a powder made from wheat), egg, water, and salt. They’re long flat or round noodles mostly used in Chinese cuisine. To arrive at the desired texture, tapioca starch or arrowroot are sometimes added. Wheat noodles also become ready between 3 to 5 minutes of cooking, Some examples are Chow mein, Lo mein, round noodles, wheat starch noodles, etc.
These kinds of noodles are slightly low in calories and carbs compared to some highly processed noodles, and also high in fiber, manganese, and phosphorous amongst others, therefore, if prepared right with a lot of vegetables, people who are looking to lose some weight, manage the blood pressure and even diabetics can have a hot bowl of whole wheat noodles while keeping portioning in mind.
Rice Noodles
There are so many varieties under this category, some of which include: rice vermicelli, Kway teow, Ramen, flat rice noodles, Mixian, black rice noodles, and so on. Produced from rice flour and water, rice noodles have a moderate level of carbs and protein but can be low in fiber and healthy fats, as a plus, it has a moderate amount of Selenium.
Rice noodles offer some good nutrients like Vitamin A which helps cell turnover, builds immune health, and helps the eyes and our vision, It can also be considered a gluten-free option for people with gluten sensitivity, and as long as you limit the amount of salt or sodium you add to your noodles, rice noodles can prove to be very low in sodium.
However, because of how important fiber is in our diets (especially for blood sugar management), eating rice noodles with foods that will substitute for the lack of fiber in the noodles is fundamental.
Glass noodles
While wheat noodles are made from wheat flour, and rice noodles from rice flour, Glass noodles are made from mung bean starch, potatoes, tapioca, or all in one, they are transparent in their appearance and are a staple in China and southern Asia. The translucent and clear nature earned them the name “cellophane noodles”.
Whether Opaque or brown, long and skinny, glass noodles are those types that get their flavor from whatever they’re cooked in, whether as stir-fires or in soups. The good thing about this noodle is that it can be served hot, cold, or lukewarm.
Although these noodles are high carbs, they are also low calorie, gluten-free, and Fat-free, if you’re looking to lose some weight and still want to enjoy a comfort food, opt for some glass noodles. some examples include and are not limited to: Sì chuān suān là fěn(made from hongshufen), Dried Korean dangmyeon (sweet potato starch), Dried Chinese vermicelli(made from mung bean starch), hongshufen (made from sweet potato starch)
Best Asian noodles for diabetics
The high carb content of these noodles may make diabetics feel like eating noodles is off limits, but that should not always be the case as there are so many methods and varieties that you can opt for that wouldn’t pose the risks of quick and increased sugar spikes.
Here are some of the best Asian noodles for Diabetics
Glass noodles
These are the most preferable noodles for diabetics, and here’s why:
Aside from the amount of energy you will get from just one serving of glass noodles which often comes from the starch (complex carb) it was made from, some of their other benefits include lower calories and low GI. Even though glass noodles have a high amount of carbohydrates they have a glycemic index rate of 45 which means that it has little impact on your blood sugar as it’s less than 55, therefore, they do not cause sugar spikes.
Their benefits do not end there, glass noodles are Sugar-Free and as a plus are very tasty, depending on how you make them, these noodles soak up all the flavors in your pot, and turn out exactly as you planned, you can never go wrong with a bowl of this savory goodness.
Soba Noodles
Made with buckwheat flour, the soba noodles carry the most amount of protein and fiber than many other types of Asian noodles( 57 grams of dry soba noodles has 42 carbohydrates, 3g fiber, 0g fat, and 8g protein ), they’re even enjoyable as they have a nutty and earthy flavor, and are chewy in the mouth. You can use them in hot noodles, broth soups, or even in a cold salad, They also accommodate gluten-prone patients.
As a Diabetic, the more protein you have, the better, so you can enjoy soba noodles in a chicken vegetable broth, or any other soup of your choice. The buckwheat flour which is the main composition of the soba noodle may be linked to cancer prevention, improved blood sugar levels, inflammation, and heart health, so why not?
Kelp noodles
As a low-carb, gluten-free alternative to other traditional noodles, Kelp noodles also known as “angel noodles” have been gaining so much popularity these days as they have low amounts of calories, are gluten-free, cholesterol and fat-free, they also rich in iodine, calcium, iron, vitamin K (talk about a superfood).
Though rich in nutrients, Kelp doesn’t taste so good when prepared alone, it’s not necessarily bad, it just has a neutral taste. This is why most people use them in soups and as stir-fry, as they manage to absorb the flavors of whatever they’re cooked in, however as a diabetic, you may need to beware of the sodium and remember to garnish with a lot of vegetables and protein as they carry little or no protein
Shirataki/Konjac noodles
Made from Mountain yam, and tastes nothing like yam, it is the most crunchy and springy kind of noodle you would ever have. Konjac noodles contain 0 calories, and 97% water, 3% soluble fiber which can help to reduce the rate at which the body absorbs carbohydrates, hence its capability of avoiding blood sugar spikes, you can call it a miracle dish plus it’s absolutely delicious.
Summed up
At this point, we know that there are so many options that diabetics can choose from, Plus you can have any other type that you fancy, but whatever you choose, keep portions at the forefront. Instead of having noodles as the main dish, having a bowl of vegetable chicken soup and a side of noodles would provide you with the nutrients you may need for the day.
