Spaghetti and meatballs will only satisfy your cravings for noodles many times before they become very boring. Enter rice noodles, a chewy, light pasta substitute common in Southeast Asian cooking. They may be gluten-free-but are rice noodles healthy? The answer is (thankfully) yes.

Rice noodles are made with rice (maybe you have already thought of...), especially rice noodles. Therefore, they are naturally gluten-free, unlike regular pasta and most noodles that contain wheat flour. The iconic gel texture and transparent appearance of rice noodles are usually the result of adding corn starch or tapioca flour to the mixture to increase the chewiness. Like ordinary pasta, you can buy fresh, frozen or dried rice noodles, and you can buy rice noodles in various shapes and textures. (The superfine rice noodles you may have eaten before are called rice noodles.)

Rice noodles are a good low-calorie staple food that can be used in your dinner rotation. But like anything else, their health depends on what you use for cooking. If you want to keep them as clean and clean as possible, add plenty of fresh vegetables and lean protein to them, while avoiding pre-seasoned noodles or noodles with a pack of broth or seasonings. If you just want to enjoy them quietly, please continue to fry them according to your inner needs.

Pasta and rice noodles have little to do with calories, fat and fiber, and carbohydrates (if you are on a low-carb diet like keto, stick to zoodles). Regular pasta contains about 2 grams of sugar per serving, while rice flour contains almost no sugar. Both do not contain cholesterol.

The biggest difference is the sodium content. Rice noodles contain 103 mg of sodium per serving, while spaghetti only has 3 mg. Regular pasta also contains 4 grams more protein than rice noodles, as well as some nutrients such as iron and folic acid, because most dried pasta are rich in protein.

White rice flour is made from white rice. White rice is a grain that turns white after the germ and bran (that is, the source of most of its nutrients) is removed during processing. Fortunately, there are also whole wheat or brown rice flour. Look for foods that can slightly increase the nutrient content, or choose soba noodles, kelp, or Shirataki noodles, which have higher fiber and nutrient content than rice noodles.

If you suffer from celiac disease or celiac disease, rice noodles will be your first choice. Although gluten is not inherently unhealthy, Harvard Medical School reports that nearly 2 million Americans may have celiac disease, but only about 300,000 of them have been diagnosed. So, if you have a hunch, you may be sensitive to wheat, rice noodles may be more suitable for your stomach.

2. They are rich in manganese and selenium

Manganese is a mineral that is essential for regulating blood sugar and reducing inflammation. A two-ounce serving of rice noodles contains 14% of the recommended daily manganese. Rice noodles also contain 12% daily selenium, which is an antioxidant that can help reduce the risk of cancer, heart disease and other chronic diseases.

3. They are rich in phosphorus

This mineral not only helps your body use and store energy, but it can also be used with calcium to keep teeth and bones healthy and help the kidneys filter waste. Every two ounces of rice flour contains 87 milligrams of phosphorus, which is about 9% of the daily intake.

For those who can’t eat regular pasta, rice noodles are a natural and healthy gluten-free alternative—though one is not healthier than the other. The nutrition of each food depends to a large extent on the way they are prepared. Whether or not you eat rice noodles for allergies-related reasons, one fact remains: they are very delicious. Here are some rice noodle recipes that can help you get started:

Thai beef bowl with rice noodles

Roasted curry chicken thighs with rice noodles

Stir-fried Rice Noodles with Ginger Vegetables

Thai Chicken Rice Noodles

Broccoli Rabe Curry Noodles and Purple Cabbage

Related: 10 kinds of low-carb, good-for-you pasta to satisfy your cravings for noodles

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