Healthy, Gluten-Free Soba Noodles

For those with celiac disease or others who choose to follow a gluten-free diet, pasta is generally off-limits. Healthy, gluten-free Soba noodles, however, are made from buckwheat. Despite the name, buckwheat, also called Kashi, isn’t actually related to wheat. If you choose to use the whole grain to help create a balanced plate, you can prepare it as you would other dishes made with flour. Buckwheat can be pasta, called Soba Noodles. These have an earthy flavor and are flexible for a variety of preparations. Commonly used in Asian cooking, especially Japanese, Soba Noodles are the answer to regular pasta for those who eat gluten-free.

A natural pre-biotic food

Scientists are just now discovering how important healthy gut bacteria is to overall health and wellness. When your gut bacteria is undernourished or out of balance, it can aggravate certain conditions, such as celiac disease and other digestive issues like IBS. These bacteria are probiotics, and they eat prebiotic compounds found in many types of food. Soba Noodles contain prebiotic (bacteria-feeding) compounds that boost your healthy gut bacteria. In addition to the health benefits, healthy and balanced gut bacteria can also facilitate weight loss and ease PCOS symptoms.

Reduce varicose veins

Varicose veins – distended and over-filled veins typically found in the legs – aren’t just unsightly. They can cause health risks, such as the pooling of blood in the thighs and reduced blood flow to your lower legs and feet. Your legs are farthest from the heart and affected by gravity. This, in turn, may lead to hazardous blood clots. Dietary changes have been shown to reduce the size and severity of varicose veins, specifically reducing your gluten intake. Buckwheat-based soba noodles are rich in a compound called rutin, which can strengthen vein walls and make them work better. Stronger veins stand less of a chance of becoming varicose veins.

Balances a macrobiotic diet

The macrobiotic philosophy of eating refers to a balanced diet of protein, dietary fats, and complex carbohydrates. Buckwheat soba noodles can add the benefits of whole grain to a macrobiotic diet without affecting those who can’t eat regular flour or gluten-containing grains. In Eastern philosophy, the macrobiotic diet centers around eating a plant-based, mostly vegetarian diet. The focus is on balancing the energetic qualities of the three macronutrients to boost mental and physical well-being.

Good source of protein

For those who follow a mostly vegetarian diet. It can be hard to get enough protein without eating meat. Soba noodles, however, have a whopping eight grams of protein per serving. As the building block of life and the source of new muscle growth, protein is critical to a healthy diet. Incorporating buckwheat into your diet can help you get enough protein, as well as increase energy, maintain as well as build new muscle mass, and promote longevity. Eaten as part of a vegetarian diet, buckwheat can help you reduce your intake of soy proteins, which can be harmful.

Reduce heart disease and stroke risk

Incorporating buckwheat and soba noodles into a heart-healthy diet can help manage cholesterol levels and lower blood pressure. Sometimes, people with high blood pressure may not realize it until they have a stroke or experience complications from it. A diet including buckwheat and oats can have a beneficial effect on your heart health. Buckwheat, especially, has been demonstrated to lower both total serum cholesterol as well as LDL (“bad”) cholesterol. Buckwheat intake is also associated with a higher ratio of HDL (“good”) to total cholesterol.

Delicious gluten-free noodles

Pasta and stir-fry lovers with Celiac disease or gluten sensitivities don’t have to miss out anymore. Substituting buckwheat noodles into many pasta recipes or incorporating them into a healthy stir-fry with vegetables gives you the delicious taste and consistency without the reaction to eating gluten. Be careful when purchasing soba noodles, however. Only those that are made from 100 percent buckwheat are safe for gluten-free and easier to have. Make sure that your soba noodles of choice contain 100 percent buckwheat flour, which means there’s no added wheat flour. Udon noodles, similar to soba, do have wheat flour, so make sure that you read the labels.

Manage blood sugar levels

Many people who are diabetic, pre-diabetic, or who are subject to hypoglycemia understand how important keeping your blood sugar levels steady can be. Although many carbohydrate-rich foods can cause blood sugar levels to spike and fluctuate, complex carbohydrates, especially those with fiber, can help your body regulate blood sugar better while still delivering the glycogen your cells need for energy. Buckwheat-based soba noodles are an excellent choice for people with diabetes, as their high fiber and protein content help slow down the digestion of carbohydrates. This results in a more regular release of energy into the bloodstream, versus the “energy dump” that simple carbohydrates may cause.

The nutritional content of soba noodles

Soba noodles have a fairly high source of non-meat protein, valuable for regenerating and growing our muscles. They also contain high levels of manganese, important for many of your body’s functions, including boosting your energy levels. Soba noodles contain several necessary minerals, such as magnesium, phosphorus, niacin, zinc, iron, vitamin B6, folate and pantothenic acid. With a healthy balance of protein and fiber in a single food, soba noodles can help create a well-balanced plate alone, and when eating with leafy green or brightly colored vegetables, make a complete meal.

Incorporating soba noodles into your diet

Soba noodles have an earthy aroma and flavor and are rich in savory umami. These characteristics make them a favorite for subtly flavored Korean and Japanese cooking, both in broths and alone on a plate with meats and vegetables. Stir-fry your favorite veggies and thinly sliced meats with soba noodles for a filling, healthy meal.Soba noodles can also be used as a substitute for wheat pasta, allowing gluten-sensitive individuals to enjoy tasty dishes such as Spaghetti Bolognese or pasta Alfredo. Be aware that these nodules will add a subtle flavor to the dish, and may not taste identical to flour pasta.

Precautions for soba noodles

If you have gluten sensitivity, it’s important that you fully read the label of your soba noodles. Although many brands are 100 percent buckwheat, some others may also have rice flour or wheat flour. This will be on the nutritional label, though. Although buckwheat is a great source of carbohydrates for a balanced, macronutrient-based diet, it’s not a low carbohydrate food. One serving of buckwheat soba noodles contains about 35 grams of carbs. If you follow a low-carb diet, these may not be the best option for you.If you have a buckwheat allergy, avoid soba noodles. In fact, those with a buckwheat allergy should avoid gluten-free carbohydrate foods altogether, as buckwheat is often substituted for regular flour.