Craving some delectable noodles but worried about derailing your weight loss efforts? The struggle is real, and it becomes even harder when you don’t know about the nutritional profile of rice noodles.
Rice noodles have moderate calorie, low fat, and high mineral content and are perfect for your diet plans. The complex carbs keep you full longer while providing sustained and balanced energy.
So, are rice noodles good for you? Can you enjoy the slender strands of delight while shedding extra pounds? Keep reading to find out.
Calorie Count
Rice noodles have moderate calories and a low-fat index. Here is a calorie count for some of the rice noodles:
- Cooked White Rice Noodles: Approximately 200 calories per 2-ounce (57-gram) serving.
- Cooked Brown Rice Noodles: Almost 190-200 calories per 2-ounce (57-gram) serving.
- Cooked Vermicelli Rice Noodles: Approximately 210-220 calories per 2-ounce (57-gram) serving.
Rice noodles are low in fiber but have micronutrients like copper, phosphorus, and selenium.
Health Benefits of Rice Noodles
Besides being easy on the digestive system and having a balanced taste, rice noodles have many other advantages.
Here are some of their health benefits:
Complex Carbs
Rice noodles have a high carbohydrate content, so you must practice portion control when consuming the noodles.
They are primarily composed of complex carbohydrates. 1 These contain longer chains of sugar molecules and take longer to break down and release glucose in the bloodstream. Hence, the blood sugar levels are not spiked, and the body gets a steady energy flow.
Eating food with complex carbs can also benefit people who have diabetes as they prevent sudden spikes in blood sugar. However, you must eat moderately and not consume much in one sitting.
Essential Minerals
Rice noodles contain various essential minerals that help the body perform different functions.
Although the exact mineral count varies by brand and composition, here are a few essential minerals found in the noodles.
- Iron: Iron is found in rice noodles. This mineral is excellent for haemoglobin production, which carries oxygen via the bloodstream. Moreover, iron is also essential for energy production and immunity.
- Selenium: This trace mineral is found in small quantities in rice noodles. It helps prevent oxidative damage to the cells and improves thyroid function. 2
Besides, selenium is great for increasing immunity and improving reproductive health.
- Phosphorous: Phosphorus helps the bones and teeth. It also aids in transferring and storing energy within cells. 3
- Potassium: Potassium helps balance the fluids in your body. Moreover, it helps improve nerve function and regulate blood pressure.
- Zinc: Zinc is excellent for boosting immunity and helps in wound healing. Furthermore, it aids in cell divisions in the body.
Having such a fantastic mineral count makes rice noodles the perfect staple for weight loss. Add it to your diet to get maximum nutrition with portion control.
Digestion and Gut Health
Rice noodles are made from rice flour; therefore, they’re gluten-free.
Moreover, they contain a trace mineral called Manganese, a component of the SOD (Superoxide Dismutase). 4 It neutralizes free radicals and protects the intestinal lining from oxidative stress and potential damage. Healthy gut lining promotes nutrient absorption and prevents gut problems.
Besides, manganese is a cofactor for several enzymes needed for metabolism and nutrient absorption.
It is necessary to activate enzymes involved in the breakdown and utilization of macronutrients.
Efficient nutrient digestion and absorption are essential for maintaining a healthy gut.
Vegetable Stir Fry with Rice Noodles: Recipe for Weight Loss
Due to their sodium content, rice noodles are a healthy alternative to regular pasta. However, many people ask whether they can add rice noodles to traditional pasta recipes for a yummy and healthy meal. The answer is yes.
1 cup of rice noodles contains 192 calories (the figures may vary by brand.) So, here is an easy recipe for making vegetable stir fry with rice noodles if you’re trying to lose weight or eat healthy.
Ingredients:
- Garlic
- Ginger
- Soy sauce
- Mince
- Rice noodles
- Green onions
- Mixed Vegetables ( broccoli, carrots, peas, bell pepper)
- Rice noodles
Recipe:
- Boil the rice noodles by following the instructions in the manual. Then, strain and keep them aside
- Heat some sesame oil in a pan. Afterward, add one tablespoon of grated garlic and ginger. Saute for a minute
- Next, add the mixed vegetables and stir fry till they become crispy and juicy.
- Now, add the rice noodles to the pan and mix everything. Add soy sauce and top it off with green onions.
Are Rice Noodles Healthier Than Pasta?
Rice noodles are marketed as a healthy alternative to traditional pasta. But are they better for our bodies? Let’s find out.
Number of Calories
On average, cooked rice noodles contain approximately 200 calories per 2-ounce (57-gram) serving.
In contrast, cooked pasta has approximately 220-240 calories per 2-ounce (57-gram) serving. Although there is a slight calorie difference between pasta and rice noodles, it’s not that huge.
Carbohydrate Quantities
Cooked rice noodles contain approximately 40-45 grams of carbohydrates per 2-ounce (57-gram) serving.
In comparison, cooked pasta contains approximately 35-40 grams of carbohydrates per 2-ounce (57-gram) serving. Again, both items have approximately the same levels of complex carbs.
Sodium Content
Generally, rice noodles contain 103 milligrams of sodium per serving. On the other hand, pasta only has 3 milligrams.
Overall, rice noodles are a healthier option due to their sodium and carbs content. Moreover, rice noodles are gluten-free and contain a variety of essential minerals.
Conclusion
Rice noodles are rich in manganese and selenium. Moreover, they are gluten-free and help the digestive system to function properly.
Also, their low fat and complex carb content will ensure you don’t pack on additional weight.
- Ferretti, F., & Mariani, M. (2017). Simple vs. complex carbohydrate dietary patterns and the global overweight and obesity pandemic. International journal of environmental research and public health, 14(10), 1174.
- Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and thyroid disease: from pathophysiology to treatment. International journal of endocrinology, 2017.
- Serna, J., & Bergwitz, C. (2020). Importance of dietary phosphorus for bone metabolism and healthy aging. Nutrients, 12(10), 3001.
- Avila, D. S., Puntel, R. L., & Aschner, M. (2013). Manganese in health and disease. Interrelations between essential metal ions and human diseases, 199-227.