For a diabetic who loves to explore dishes, it shouldn’t be out of the norm to ask questions like, Is pho good for diabetics? You can’t explore Vietnamese culinary goodness without coming across pho.
Digging into the Vietnamese culinary world would open you up to numerous noodle dishes, numbering about 164 of which you will commonly find misua noodles, bihon noodles, rice noodles, and so forth.
You may have read countless times that noodles are not suitable for diabetics, but is that all true? There are numerous noodles, such as shirataki noodles derived from konjac and rice noodles made from early indica rice varieties, which could aid in preventing sugar spikes as they regulate how quickly glucose is absorbed into the bloodstream due to their fiber and amylose content, respectively.
Further, noodles are just as healthy for diabetics as what you eat them with, which is why we have put together everything you need to know about pho for diabetics.
Zeroing in on Pho
Pho is one of the finest fragrant Vietnamese noodle soups and is commonly made with rice noodles, the meat of choice, broth, veggies/herbs like cilantro, scallions, and onions. Pho is one of my favorites when the temperature drops, as it is served with a hot broth along with bean sprouts, basil, and lime wedges as sides.
There are two kinds of pho dishes:
- Pho bo, also known as beef noodle soup, is made with rice noodles, sliced beef, beef stock, and ingredients like ginger, scallions, cilantro, and yellow onions used as toppings. Pho bo is considered the Vietnamese national dish.
- Pho ga: this pho variety is similar to pho bo, but the notable difference is the use of shredded or chopped free-range chicken and lime leaves as a topping. Hence, it is also called chicken noodle soup. It is also made with rice noodles, scallions, and chicken broth.
Irrespective of the type or region where you eat pho, the most distinctive feature of pho is the broth, and if the broth is subpar, then you won’t have a great experience (especially if you’ve had a good one before). Once the broth is good enough, you can play with other ingredients and still create a moment of magic.
Can diabetics eat pho?
While carbs and sugar are seen as villains, they aren’t necessarily so. As a diabetic, you should commonly experience lethargy, due to the absence of enough carbs in your meals or the inability of the body to use sugar as energy as a result of high blood sugar.
This is why you are assigned a dietician after you have been diagnosed with diabetes: to properly help you balance your diet and not root out carbs entirely. This includes adding fats, fiber, and proteins, which are very effective in keeping you full while also slowing down how fast those carbs are converted to sugar and absorbed into your bloodstream.
Pho noodles as a standalone may impact your blood sugar levels, as boiled rice noodles have a glycemic index of up to 61. However, when combined with proteins like beef or chicken and vegetables, which introduce elements of fiber to the dish, it becomes safe for diabetics to consume while considering portion size.
Is pho good for diabetes?
Pho can be good for diabetics if you already track your carb intake, as you could know how many noodles you could have or not, given that the noodle is the basic bone of contention in this dish. This may seem like so much work at first, but it is necessary for your well-being.
To enjoy the benefits of pho for diabetics, you have to seek a reasonable amount of fiber in your dish—not too little, not too much. According to the CDC, when fiber in the form of vegetables is well incorporated into your diet, the possibility of sugar spikes becomes regulated since the body struggles with breaking down the fiber.
The proteins used for a pho dish can benefit you to a large extent. While proteins can be found in veggies and even some noodles, the bulk of them are concentrated in meat, dairy, poultry, eggs, nuts, legumes, etc. Protein is known to slow down how quickly glucose is absorbed into the bloodstream, which is why you must accompany carb-containing foods with proteins, like the lean meats used in pho.
Is pho good for gestational diabetes?
Gestational diabetes is an occurrence peculiar to pregnant women—a situation where their blood sugar rises as a result of the placenta producing a hormone that prevents the body from efficiently utilizing insulin. With proper dieting, you could manage the condition effectively, avoiding any complications during pregnancy.
If you are taking insulin, the carbs in pho can be helpful since insulin can cause the blood sugar to fall too low, leading to hypoglycemia. However, you have to be wary of portion size; most of us get tempted at this point to eat for two, which could make it even more difficult to manage gestational diabetes if we consume so much carbohydrate.
Proteins in pho can be essential to maintaining your pregnancy, since both the growing fetus and placenta demand more than your usual need for protein. Eating protein as directed by your dietician would help fulfill these needs.
Vegetables can be of very great help if you’re having gestational diabetes, so furnish your dishes with vegetables, and above all, speak with your dietician to get a bespoke way to enjoy pho in this condition.
Making pho diabetic friendly
Traditionally prepared pho for diabetics is not a cause for alarm, however, we can even make it healthier by making a few modifications.
Noodles
The common noodles used in every pho dish are rice noodles, This is because of how well they soak up the flavor of any dish. However, rice noodles, when cooked, have a medium-rated glycemic index of 61.
While not bad, the rice noodles can be substituted for an even healthier option, such as shirataki noodles, which are a derivative of the konjac root’s glucomannan, a soluble fiber that can take up lots of water. Also, these noodles contain zero carbs, 97% water, and 3% fiber.
You can also consider using kelp noodles derived from brown seaweed instead of rice or wheat flour. It also has vanadium, which is touted to help people with type 2 diabetes regulate their blood sugar, according to WebMD.
Broth
Both chicken and beef broth have their own tastes that contribute to the goodness of pho. They are healthy and contain lots of nutrients, but nothing comes close to bone broth.
If incorporated into your pho or everyday meal, you could benefit from its rich amino acids, such as glycine, which is pivotal in improving insulin sensitivity in individuals with diabetes.
Is pho bad for diabetics? Summing it up
Like most other noodle soups you’ll eat, the major problem pho can have for diabetics is that if you don’t incorporate enough protein in the form of beef or chicken and fiber in the form of veggies or your choice of noodles, then you could experience sugar spikes, but if the meal is well balanced, you’ll have nothing to worry about.
