1. Rice Noodles: The Misconception of a Healthy Image
Rice noodles somehow have an image of being healthier and easier to digest than wheat flour noodles. Vietnamese pho, with its clear broth and toppings like bean sprouts and meat, is particularly popular as a light meal. However, from a blood sugar management perspective, it is a food that requires caution and is not much different from flour noodles.
2. Characteristics of the Main Ingredient, ‘Rice Flour’
– Refined Carbohydrate: The main ingredient of rice noodles is finely ground ‘rice flour’ from white rice. Like white rice itself, this is a ‘refined carbohydrate’ with the bran and germ removed.
– High Glycemic Index (GI): Noodles made from rice flour are digested and absorbed very quickly. The GI of rice noodles is in the 60-70 range, which is by no means a low number. When consumed, they can raise post-meal blood sugar quickly and steeply, similar to noodles made from wheat flour.
3. The Pitfall of Broth and Sauces
– Salty Broth: The broth of pho is often seasoned with salt and various condiments, which can make it high in sodium.
– Sweet Sauces: The Hoisin sauce or Sriracha sauce often served with pho contains a lot of sugar or high-fructose corn syrup, which are additional sources that raise blood sugar.
4. How Should They Be Eaten?
If you eat rice noodles, it is better to reduce the amount of noodles and consume more of the solid toppings like bean sprouts, onions, and meat. You should drink as little of the broth as possible and avoid or use very small amounts of sweet sauces. Choosing noodles made from brown rice or whole wheat is more advantageous for blood sugar management than white rice noodles.
Summary: Contrary to their healthy image, rice noodles raise blood sugar quickly just like flour noodles because their main ingredient, rice flour, is a refined carbohydrate. When consuming them, you must be careful with portion sizes as well as the intake of broth and sauces.
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