When I am bored, watching YouTube videos serves as a great way to relax and unwind, and one satisfying video I like to see on YouTube is the process of making noodles—you’ll get to see the ever-satisfying extrusion method.
I’ve made over 60 noodle dishes, including palabok, canton, pancit bihon, pho, ramen, and so on. All these dishes have exposed me to numerous noodles, from rice noodles, egg noodles, seaweed noodles (kelp), shirataki noodles, mung bean noodles, and numerous kinds of wheat noodles like misua.
However, being diabetic, a common concern is the effect of these noodles on our blood sugar since most of them have a high glycemic index and could cause a spike in our blood sugar levels if consumed solely. So, here is everything you need to know about wheat vermicelli for diabetics.
Wheat vermicelli, the chef’s delight
Vermicelli is an Italian word for “little worms, which perfectly soothes the appearance of the thin, round noodles. However, the size of vermicelli noodles varies depending on the country. In the U.S., vermicelli has a thickness in between angel hair pasta and spaghetti.
There are three main versions of vermicelli: rice vermicelli, derived from rice flour or rice paste. Wheat vermicelli is derived from durum wheat and has a characteristic yellowish hue. Then Fideo, or “short vermicelli, which is my favorite—for it never fails to impress in my Lebanese vermicelli rice recipe.
Is wheat vermicelli healthy?
Wheat vermicelli is cholesterol-free and boasts a low-fat profile, making it a good choice if you’re seeking to lose or manage your weight. However, wheat vermicelli is made with refined flour devoid of its bran or germ, making it low on dietary fiber, which is essential for satiety and gut health.
Like most other noodles, wheat vermicelli is not gluten-free and has a low protein, mineral, and vitamin content. So, as a stand-alone, it is not healthy; however, if paired with a nutritious soup or dish high in protein and contains lots of veggies, then it could contribute carbs to that balance.
Carbs that are diabetes-friendly
The common joke I have found online is people who don’t even have diabetes—asking us with diabetes to steer clear of sugar or carbs. Do they know the lethargy that would hit? or can they relate to the low cognitive function that would cause, or do they even understand the dietary requirements for type 1 or type 2 diabetes?
Irrespective of your diabetes type, you need some carbs in your diet to equal or sit close to the ratio directed by your dietician—in other words, to ensure optimum performance in your daily activities. However, carbs and sugar can easily cause a spike in your sugar levels, which is why you need to be intentional about the amount and type of carbs you consume.
There are different sources of carbs, such as the ones derived from starch (bread, yam, rice, pasta), the ones that contain mostly sugar (fruits), and the ones rich in fiber that can’t be easily digested, such as nuts, seeds, oats, potatoes, barley, etc.
All carbs are made up of sugars, but the best carbs diabetics can consume are complex carbs, as they don’t digest easily, which means they will release glucose slowly into your bloodstream.
Is wheat vermicelli good for diabetes?
Regular wheat vermicelli sold in stores around you is not diabetic friendly as they have a glycemic index of up to 82. However, the whole grain version of these noodles is a better fit as it is a complex carbohydrate, has a low GI, is not overly refined like the regular wheat vermicelli, and contains bran and germ—making it great for diabetics.
Other noodles okay for diabetics
Shirataki
This noodle is one hell of a hit. It is often referred to as a miracle noodle, for it is made up of 3% fiber and 97% water. This noodle has zero calories and contains no digestible carbs. Also, research has shown that its fiber (glucomannan) can help lower blood sugar levels.
Kelp
This is another great noodle derived from seaweed. The white inside of the weed is ground and mixed with sodium alginate (also derived from the weed and acts as gluten to bind the noodles together). Once finished, it has a translucent appearance like glass noodles. Besides being gluten-free and healthy, these noodles are guaranteed to give almost the same texture or crunchiness as wheat noodles.
Summing Up
Diabetics could have wheat vermicelli if it is part of a healthy balanced diet, but should never have it alone as it contains refined wheat, which could cause a sharp spike in blood sugar levels. If at all, diabetics should prioritize whole-grain vermicelli noodles as they contain high fiber and boast a lower glycemic index compared to regular wheat vermicelli.