Sotanghon, a popular noodle dish in Filipino cuisine can otherwise be known as “cellophane”. While Korean glass noodles are made from sweet potato, thick and chewy, Sotanghon noodles are different, as it’s made from mung bean starch and tapioca starch water, and when cooked, the Sotanghon has a transparent appearance and thin texture, hence its nickname “cellophane noodle”.
Like many other Filipino noodles, the Sotanghon originated from Chinese cuisine. The word “Sotanghon” was derived from the Hokkien word, “Sio tang hoon” which means “thread noodles”, and as time went by, the Filipinos decided to explore this dish and find out what worked for them, not excluding the ingredients that can spice up the Chinese noodle dish which has now become a staple in Filipino cuisines.
There are so many ways the delicious Sotanghon dish is either made or served, some forms include and are not limited to stir-fry or a combination of stir-fry and soup. You may have had a different recipe somewhere, however, the most common ingredients in a Sotanghon noodle are:
- Sotanghon noodles: What is a Sotanghon dish without the noodles? As the first and most important ingredient, this noodle is usually soaked before cooking, unlike Korean glass noodles that need to be cooked.
- Protein source: most people like to use chicken or pork, but other kinds of meat can be used, like beef, seafood, and even tofu. some may prefer a little of all in their noodle dish.
- Vegetables: some of the vegetables that are commonly used include, Mushrooms, celery, bell peppers, and even carrots.
- Garlic, Onions, cloves, and Seasonings like soy sauce, salt, fish sauce, and pepper are mostly added for better aromatic flavor.
Is Sotanghon healthy?
Sothanghon can be healthy depending on how frequently it appears on your menu, a regular feature can make Sothanghon unhealthy. Below is a rundown of the nutritional value of a 56g of Sotanghon noodle dish:
- Calories- 180
- fat- 0%
- sodium- 0.4%
- carbs- 98%
- fiber- 2%
- protein- 2%
- calcium- 3%
- iron- 14%
Sotanghon noodle has a high calorie density, meaning that in a serving of 100g the calorie content may be up to 350. This type of noodle can serve as a good source of carbohydrates, but requires an external source of protein and fiber, as its protein content is limited which explains the inclusion of chicken, pork, or even seafood.
To increase the fiber, minerals, and vitamin content of this dish, adding vegetables like mushrooms, cabbage, and onions, and also making the broth from scratch with vegetables and bone broths like low-sodium chicken broth will go a long way, this way you can avoid the high sodium content of commercial or store-bought broths and in turn making it a healthy choice.
Disclaimer: This material is presented for education and should not replace the professional medical advice of your healthcare provider.
Is Sotanghon good for diabetics?
Diabetics can have Sotanghon in moderation as its noodles are made from mung bean starch which has a relatively low glycemic index of 25 and is a better alternative when compared to other noodles like Misua.. Further, the proteins and vegetables used in the dish will delay or negate the increase in blood sugar levels.
Portion control is the key here, you want to eat moderately and occasionally. Suppose you are preparing the dish at home, use non-starchy vegetables like bell peppers, zucchini, spinach, celery, and others to add more nutrients including fiber without increasing the carbs already in the meal.
Also, ensuring to include enough lean proteins in your Sotanghon noodles, like seafood, shrimp, and chicken breast, can help you feel full and stabilize your sugar levels. Just like fats and fiber, proteins are macronutrients that slow down the conversion of carbs to glucose and how quickly it is absorbed into the bloodstream—making them a great inclusion in carb-rich meals.
Other diabetic-friendly Sotanghon alternatives
Sotanghon may be said to be diabetic friendly depending on how it is made and how much is consumed, but if you do not think this noodle meets the mark for healthy in your diet, there are alternatives safer for you to consume, some of which includes:
Kelp
Kelp is a superfood, as it is low in carbs and calories. It is a great source of iron, magnesium, and calcium and as a plus, it can help you manage your weight while limiting the risk of high blood sugar. This dish isn’t appealing but its health benefits will be worth it if you can get around to eating it and not too much.
Shirataki
Low in carbohydrates and calories, and high in fiber, shirataki is a suitable diet for diabetics, as it has the potential to lower cholesterol levels, and also lower insulin spikes while stabilizing the fluctuations of blood sugar levels.
Further, it contains 97% water and 3% fiber derived from the Konjac plant/corn used to make it—wich is why It is known as miracle noodles and can support your weight loss and keep you full much longer.
Summing up
Sotanghon noodles may be considered a healthy choice for diabetics, however, it’s important to keep an overall healthy plate, even better when your cellophane noodle is a side dish, with vegetables as the main diet. Good luck!
