You can’t say you are celebrating a birthday without pancit (bihon, canton, malabon, etc.) in a Filipino home. To celebrate life and as a regular everyday staple, pancit will always be the first go-to. While the Chinese originally introduced noodles, they have long become part of the Philippines’ culinary tradition, with over 30 noodle dishes.
Just as you may have different dialects spoken in every country, you will have different families preferring a type of pancit, but my favorite is pancit bihon, cooked with rice noodles that absorb the flavor of the entire dish, creating a pleasurable experience. But is pancit bihon good for diabetics?
As a diabetic, it has always been debated whether dishes containing noodles are safe, primarily because most noodles are derived from wheat and usually have a significant glycemic index in the range of VERY HIGH (70+). Here is everything you need to know about pancit bihon for diabetics.
What is pancit bihon?
Pancit bihon is a Filipino classic stir-fried noodle dish comprising layers of textures and flavors. It is made with silky rice noodles, crunchy veggies, shrimp, pork, soy sauce, eggs, chicken stock, and any additional ingredient or protein preferred by the chef.
The bihon noodles are mainly derived from rice; however, there are varieties derived from a mixture of corn, wheat, and rice. The traditional bihon noodles have a distinct semi-transparent, stiff texture when uncooked, but when cooked, they become translucent like glass noodles and have a softened texture.
Is pancit bihon healthy?
Pancit bohon is a dish high in protein. The combination of seafood and meats ensures that it supplies enough amino acids that are essential for cells and overall well-being. Minerals such as calcium, iron, potassium, and vitamins like A, B, and C are also found in significant amounts in a pancit dish.
Great amounts of fiber are packed in each pancit dish, all thanks to the green beans, carrots, cabbage, and other vegetables used in this dish. These fibers are essential for proper digestive system function.
However, you have to be wary of the significant sodium content of pancit bihon, which could be as high as 90% of your daily value, making the dish not so healthy as it could lead to high blood pressure, stroke, and heart disease in the long run if it is consumed with other high-sodium foods every day.
Is pancit bihon good for diabetics?
There are no specific amounts of carbs that are specifically certified for diabetics. If you meet five diabetics, there is a chance they could be suffering from different kinds of diabetes, like type 1, type 2, or even prediabetic.
Everyone may have demonized carbohydrates, but you can’t necessarily live without them, or lethargy will weigh you down. However, being diabetic, your carbohydrate intake has to be scrutinized and kept under measurement to manage the diabetes effectively. Further, your meal should consist of macronutrients like proteins, fats, and fiber to keep your blood sugar in check.
Pancit bihon contains rice noodles whose glycemic index is rated moderate when cooked (61); however, it usually comprises lots of proteins like shredded chicken, mushrooms, shrimp, pork, snow peas, and or quail eggs, making it good for diabetics.
As a diabetic, when you consume a dish high in carbs with lots of proteins, fats, or complex carbohydrates like fiber derived from vegetables, the rate at which these carbs are converted to glucose and absorbed into the bloodstream decreases.
Proteins consist of amino acids—the building blocks of tissues, muscles, and organs. Proteins are broken down into amino acids, which build and repair cells, improve immune functions, etc. Proteins, similarly to fats, regulate glucose in a way that is slowly but steadily absorbed into the bloodstream, negating blood glucose spikes.
As for the chicken broth and soy sauce used in pancit bihon, they are safe for diabetics; however, you should use low-sodium chicken broth and limit the use of soy sauce since you could easily reach 81% of your daily value of sodium by consuming a regular serving of pancit bihon.
The vegetables are safe and work hand in hand with the proteins to ensure glucose is slowly absorbed into your bloodstream since they comprise soluble fiber that forms a gel-like substance in your digestive tract once dissolved in water. These gel-like substances are equally effective in regulating blood sugar.
Low-carb noodles you could use in pancit bihon
You need some carbs in your diet, or else you will be so tired throughout the day. However, depending on your bespoke diet plan, you may require low-carb noodles to fit into your diet for the day. Here are the low-carb noodles I use in my bihon sometimes:
Shirataki noodles
You must have heard about shirataki noodles, the famed “miracle noodles.” These noodles consist mainly of water with 3 grams of carbs and 3 grams of fiber with as little as 10 calories. It is a derivative of Konjac’s starchy tuber. It is one of the best low-carb noodles out there, and I even use it as an alternative to ramen noodles. However, it has a slight hint of shellfish, so don’t expect it to taste like bihon noodles.
Kelp noodles
Kelp noodles are another great low-carb option. They are derived from a mixture of water, sodium alginate, and a brown seaweed known as kelp. The weeds are cleaned, dried, and ground, then used to make fat-free, gluten-free noodles famed for their low-carb content. These noodles taste like your regular noodles.
Can diabetics eat pancit bihon? Summing Up
Depending on how much protein and fiber is used in the particular pancit bihon, a diabetic could safely have a serving or half. However, your major concern would be the high sodium content, which could be walked around if you use coconut aminos or other low-sodium alternatives.
