Whole Wheat Noodles in Coconut Milk and Peanut Sauce

When it comes to choosing noodles that align with your health goals, opting for alternatives that are rich in fiber or nutrient-dense can make a significant impact on your overall well-being. One excellent choice is whole grain or whole wheat noodles, which are not only higher in fiber than their refined counterparts but also boast a range of essential nutrients like B-vitamins, iron, and magnesium. The increased fiber content aids in digestion, promotes satiety, and helps maintain steady blood sugar levels.

Another nutritious option is brown rice noodles. These noodles are gluten-free and provide a good source of manganese and selenium. They offer a nutty flavor and a chewy texture, making them a versatile substitute for traditional wheat-based noodles. Brown rice noodles can be particularly appealing for individuals with gluten sensitivities or those looking to diversify their grain intake. In addition to brown rice noodles, soba noodles are also a great naturally occurring gluten- free noodle option. To optimize the preparation of soba noodles, rinse in running water after cooking. This removes the excess starch, so it stays springy and light in texture.

For a lower-carb and higher-fiber alternative, consider zucchini or sweet potato noodles. Utilizing a spiralizer to create “zoodles” or “sweet potato noodles” not only adds vibrant colors to your plate but also increases your vegetable intake. These veggie-based noodles are loaded with vitamins, minerals, and antioxidants, providing a lighter option that can be used as a base for various dishes.

Additionally, explore the world of legume-based noodles, such as those made from chickpeas, lentils, or black beans. These alternatives offer an excellent source of plant-based protein and are often gluten-free. Legume-based noodles are rich in fiber, keeping you fuller for longer and contributing to digestive health.

In summary, incorporating fiber-rich or nutrient-dense noodle options into your meals can be a tasty and health-conscious choice. Experiment with these alternatives to discover a variety of textures and flavors while supporting your nutritional goals.


Written by Prabha Honrath, RDN