Most diabetic people are very cautious about what they eat, there are those who get worried about whether or not it is safe t eat noodles. The answer to this question is a big yes. If consumed in small portions and follow up with some exercise noodles make up a healthy diet. It is not advisable that you supplement the diet with other dense foods to make it a balanced diet and assist in maintaining controlled blood glucose levels, retaining healthy weight as well as reduce the risk of contracting chronic diseases.
What makes a healthy diet for a diabetic?
Most people are not aware what makes up a healthy diet for a diabetic. A diet that will not raise the blood sugar levels and will provide all the essential nutrients should be composed of healthy fats, whole grains, lean proteins, vegetables, and fruits. Under all cost foods that are rich in sodium, fatty meats, artificial sugars, and saturated fats should be avoided by a diabetic. This is due to the fact that these foods contribute to heart diseases, a spike in blood sugar levels, cancer, obesity and high blood pressure.
Whole grains are a healthy option for a diabetic and noodles are part of this group. According to the guidelines by federal dietary nearly half of the grains consumed by a diabetic should be whole grains. Examples of whole grains include brown rice, barley, whole wheat, and quinoa. Basically, whole grains are rich in fiber, minerals, and vitamins. The fiber in whole grains slows the absorption of sugars into the body, improves the overall digestion process and lowers the levels of bad cholesterol in the body. Examples of noodles under this category that are easy to find are brown rice, whole wheat, and quinoa pasta.
The portion matters
As recommended by a leading diabetes association, as a diabetic on should be very cautious on the portion size they consume. To safely add noodles to your meal plan you should substitute noodle with something else in the meal plan that is high in starch. Approximately 1/3 serving cup of noodles (Whole wheat) contains 12 g of carbs, 58 calories, 2 g of proteins, 1-2g of fiber and 1g fat. You can also get other nutrients like magnesium, iron, Vitamins B & E, and phosphorus.
When you are ordering noodles that you have not cooked yourself go for baked or boiled ones since those that are fried are rich in oils and this will in return increase the fats and calories in it. Stay away from pasta that has been used in creams or butter since they contain bad cholesterol as well as saturated fats while increasing the cholesterol levels in the blood as well as put you at risk of contracting chronic diseases. You can also eat garnish pasta served with hard cheese. However, you have to be particularly cautious on the portion you consume. Too much of it will cause a rise in the blood sugar levels.
Other than a low carb diet the body also needs essential nutrients. It is for this reason that it is recommended that noodles be served with other foods rich in nutrients such as vegetables, chicken, meatballs just to name a few. Both dried and fresh noodles are safe to consume. However, you should avoid deep-fried noodles to avoid unsaturated fats and the high calories.
Is it safe to eat rice noodles as a diabetic?
Rice noodles if consumed in small portion make up a healthy diet for a diabetic due to the presence of minerals such as manganese and selenium. The fact that rice noodles are high in carbs can cause a spike in your blood glucose levels. To be on the safe side, you should either pair them with healthy foods or consume small portions if it. Basically, a cup serving of rice noodles contains 42g of carbohydrates which is relatively high compared to the 15g serving recommended to a diabetic. When you eat carbs you should follow up with some exercise to catalyze the breakdown of carbs.
Glycemic index is a scale running from 0-100 and is used to estimate how a certain food substance will affect your blood glucose levels. Foods with a low glycemic index that is 0-55 have a less likelihood of raising blood sugar levels whereas foods with a high glycemic index of anything above 76 can cause a spike in the blood sugar levels. In particularly dried rice noodles when boiled register a glycemic index of 61 which is considered medium whereas fresh noodles have a glycemic index of 40. If you fry the rice noodles the glycemic index registered is 80.
Glycemic loads put into factor the portion sizes. A glycemic load of 10 is considered low whereas a glycemic index of 20 is considered high. Typically, a cup serving of fresh rice that is boiled registers a glycemic load of 15 which is relatively moderate.
How to include noodles in your meal plan
There are several factors that can help you lower the glycemic load or rice noodles. Pair a small size portion of rice noodles with foods that have a low glycemic index such as and lean proteins and vegetables. You can also minimize the time you take to cook the noodles or add in something acidic to the meal.
It is important to note that noodles that are made with buckwheat, quinoa or mung bean flour will not cause a spike in your blood sugar levels compared to egg noodles from the refined floor. To increase the fiber content opt for noodles that are made with whole grain wheat since the fiber will slow down the absorption of the sugars into the body and enhance a smooth digestive process.