Because of the soba noodles nutrition, it has many health benefits. In its traditional form, it is made exclusively from gluten-free buckwheat flour, making it a valuable alternative for people with celiac disease or gluten intolerance.
Soba noodles are eaten in many parts of the world and are widely known for their unique nutrients, flavor, and potential health benefits. However, many brands are adulterated with wheat flour, so it is important to double-check product labels.
What are soba noodles?
Soba is a traditional Japanese noodles made from wheat flour that has been an important part of Japanese cultural cuisine for hundreds of years. Since the majority of carbohydrates consumed in Japan come from white rice and wheat flour, soba is an alternative that provides a variety of nutrients and ensures a balanced diet.
Some brands add another type of flour, such as wheat flour or white flour. Soba is a great alternative for those who can’t consume gluten (wheat products). These noodles are very popular because they can be cooked hot or cold and are an important calorie ingredient all year round.
Buckwheat is a pseudocereal, not a true grain. Grains are obtained from the seeds of grasses such as wheat. Pseudocereals come from non-grass seeds but look like grains. They are used similarly.
Soba noodles nutrition facts
Soba noodles nutrition information for 100 grams of cooked buckwheat is provided by the United States Department of Agriculture (USDA):
- Calories: 99
- Fat: 0.1 g
- Protein: 5.1 g
- Thiamine: 0.1 mg
- Carbohydrates
- Sodium: 60 mg
- Carbohydrates: 21.4 g
- Sugar: 0.5 g
1 serving of soba noodles contains 21.4 grams of carbohydrates. The carbohydrates come primarily from the slow-digesting complex whole grain made from buckwheat flour and whole wheat flour. It is consumed and cooked as a grain. Technically, it is not a grain.
Fat
Soba noodles contain less than 1 gram per serving.
Protein
Unlike other noodles, buckwheat is surprisingly rich in protein, with 5.1 grams per 100-gram serving. This is because flour, the main ingredient in pasta, is the most protein-rich of all grains. Another benefit is that soba noodles provide complete protein: they contain all nine essential amino acids that the body cannot produce on its own.
Vitamins and minerals
Most whole grains are good sources of micronutrients, and buckwheat is no exception. In one 2-ounce serving, you can expect to get about 9% of the recommended daily intake (RDI) of iron and 3.5% of the RDI of calcium.
Soba noodles contain varying amounts of sodium depending on the amount of salt added during processing. According to the United States Department of Agriculture, 2 ounces of buckwheat contain 100 mg of sodium, which is 4% of the recommended daily sodium intake.
Calories
Buckwheat contains 99 calories per 100-gram serving. Of these, 80% are carbohydrates, 19% are protein, and 1% are fat.
From a nutritional point of view, 60 grams of buckwheat contain about 200 calories. However, buckwheat is also rich in certain B vitamins, such as thiamine, and, unlike wheat, contains all eight essential amino acids. These noodles also contain high amounts of powerful antioxidants, such as quercetin and rutin, as well as fiber. As for minerals, they contain moderate amounts of iron, potassium, phosphorus, zinc, and calcium.
How do you make it at home?
Preparing soba noodles is a little different from cooking other noodles, but just as easy. Soba noodles can be enjoyed hot or cold. They are often served with a dipping sauce, such as peanut sauce or ginger sauce. They are sometimes served in soup.
Boil the soba noodles in boiling water or stock. They are usually cooked al dente, which takes about 5 minutes. After cooking, drain and rinse the noodles.
Ingredients:
- 1 soba noodle pack
- Water to boil
- Salt (to taste)
1. Put water in a large pot and bring it to a boil on the stove.
2. Salt the water before adding the soba noodles.
3. Cook until the noodles are tender, but be careful as they can easily become overcooked and mushy.
4. Drain the water and immediately rinse the noodles in cold water (if you want to use the noodles in a cold dish).
Health benefits of soba noodles
Soba noodles nutrition is the most impressive health benefit of buckwheat, including its effect on promoting gut health and minimizing varicose veins.
Additional prebiotic
These noodles are considered prebiotics because of their impact on gut health. Prebiotics are foods or supplements that help improve gut health by feeding beneficial bacteria. Some side effects may be stomach-related, but the benefits usually outweigh the risks.
Can make varicose veins
One overlooked benefit of these noodles is their effect on heart and circulatory health, strengthening the walls of your veins and blood vessels. This helps prevent damage to arteries and reduce the risk of atherosclerosis.
Can promote weight loss
Compared to other noodles, buckwheat is rich in satiating protein. High-protein foods promote weight loss by making you feel full and suppressing your appetite. Eating more protein boosts your metabolism and also helps maintain muscle mass. And because whole-grain consumption is associated with healthy weight gain, buckwheat is a one-two punch for weight loss.
Provide protein
These special noodles contain a good amount of protein, but much of it goes undigested. Buckwheat contains 6-8 grams of protein per 2-ounce serving, which is enough to support growth and development that requires amino acids from other protein sources. May be suitable for a gluten-free diet
Traditional soba noodles are made only from buckwheat flour and are 100% gluten-free. This variety of soba is perfect for people who cannot tolerate gluten, such as people with celiac disease or gluten intolerance. However, check the ingredient list carefully. It is difficult to make pasta from buckwheat flour, so many manufacturers add wheat flour to improve the texture.
Minimize diabetes
The glycemic load of soba noodles is not incredibly high, but it is still slightly higher than whole wheat noodles. However, soba noodles are also rich in fiber, which helps regulate blood sugar levels and reduces the risk of diabetes.
Be careful with soba noodles: When switching from wheat noodles to buckwheat, you will lose some of the minerals such as selenium and iron that are abundant in wheat. In addition, it has a relatively high glycemic load, which, unlike whole wheat noodles, can be somewhat dangerous for diabetics. If you’re making any changes to your diet, you should talk to your doctor about how those changes may affect your overall health, and if you’re eating this pasta because it’s gluten-free, be sure to read the packaging carefully, as some pasta contain a mixture of soba noodles and wheat.
