Are Rice Noodles Healthier And More Nutritional Than Pasta And Other Noodles?

Rice noodles are made of rice flour and water. Rice noodles may be a healthier option than whole grain noodles if you have celiac or gluten sensitivity.

Noodles and pasta have become an important part of our modern diet. Whether you want a healthy, wholesome meal or a quick snack, you have various options to choose from, including rice noodles, regular pasta, whole-wheat spaghetti, instant noodles, and a lot more. Among these, rice noodles are becoming increasingly popular due to the growing demand for gluten-free diets.

Most of these noodle varieties have varying nutrient profiles. So, one may suit you more than the other based on your nutrition needs and health condition. 

Rice noodles are a staple in Southeast Asian cuisine. Unlike regular pasta, they don't contain semolina or durum wheat. Rather, their main ingredients are rice flour and water, which gives them a very mild flavor. Manufacturers also often add tapioca or corn starch to give the noodles their distinct transparent look and gelatinous, chewy texture. 

Just like pasta, you can find rice noodles in dried, fresh, and frozen forms. They're also available in many different textures and shapes. For example, one of the popular forms is the highly thin rice noodles, also called rice vermicelli. 

Due to their rich nutrient profile, rice noodles can have many positive effects on your health. These are some of their benefits:

A great source of  selenium. Selenium is an important mineral known for its antioxidant properties. It can also help to boost your immune system and improve the functioning of your thyroid gland. Normally, the amount of this nutrient in food is determined by the region where the crop is harvested and the mineral content in its soil. But still, you can get an average of 7.92 µg of selenium from just 1 cup (176 grams) of cooked rice noodles. This equals to14% of your recommended daily intake.

Low in sodium. Despite it being an important electrolyte, nutrition experts warn against having sodium-rich foods. Too much of it in the diet can increase your risk of kidney disease, high blood pressure, and heart disorders. Cooked rice noodles have low sodium content — around 19 milligrams in every 100 grams of serving. However, you should be careful about using ingredients like soya sauce, since these are usually highly salty. 

Rich in manganese. This mineral plays an important role in lowering inflammation and controlling blood sugar. You can get 0.201 milligrams of manganese by just having 1 cup (176 grams) of cooked rice noodles.

A good source of copper. A single cup of cooked rice noodles packs 0.067 milligrams of copper. Besides being an important antioxidant, this mineral helps in the formation of red blood cells and boosts your immune and nervous systems. 

Gluten-free. Gluten is a protein naturally found in rye, wheat, and barley. It can trigger a negative immune reaction in those with celiac disease or non-celiac gluten intolerance. This, in turn, can lead to intestinal damage as well as symptoms like diarrhea, bloating, and cramping. 

Since rice is gluten-free, noodles made from it can be safely used by those with such medical conditions.

Another advantage of rice noodles is that their texture and taste are quite similar to that of wheat-based spaghetti and noodles. If you wish to follow a gluten-free diet, you can easily replace your regular pasta and noodles with rice noodles. Just make sure that your noodle package has a gluten-free label since there could be a chance of the rice grains getting cross-contaminated with gluten. 

It's important to note that rice noodles and regular pasta are mostly made from refined grains. This means their grains are separated from the germ and bran — the parts of cereal with the most nutrients. As a result, whether the noodles are made from refined white rice or refined white flour, they'll be less nutritious and fiber-rich compared to whole-grain noodle varieties. 

However, dry pasta is most often enriched, which makes up for many of the nutrients that are lost from the grains during the refining process. 

Both rice noodles and pasta have similar amounts of cholesterol, fats, carbohydrates, and calories. However, they differ considerably in their protein content. The amount of protein in enriched pasta is almost 12 times that of rice noodles.

Regarding minerals, enriched pasta has a noticeably higher iron and phosphorus content compared to rice noodles. For example, 100 grams of cooked rice noodles have 0.14 milligrams of iron, while the amount in 100 grams of vitamin-enriched pasta is 3.8 milligrams.

Even when it comes to vitamins, pasta has a better nutritional profile. Not just vitamin-enriched but even plain pasta has a lot more B-complex vitamins like riboflavin, thiamin, niacin, and folate than rice noodles.  

However, compared to regular pasta, rice noodles do have one advantage. It's their gluten-free composition. Unlike rice noodles, pasta is mostly made from wheat, making it less suitable for those with gluten sensitivity. 

There are various kinds of noodles, including those made from black beans, zucchini, whole grains, chickpeas, as well as instant noodles. Each of these noodle varieties has a different nutrient profile than rice noodles. This is how they can differ: 

Fewer calories: There are various kinds of noodles that have lower calories than that rice noodles. Among them, the most popular options are veggie noodles made from yellow squash and zucchini, as well as shirataki noodles — long white noodles made from the root of the konjac plant. 

Higher fiber content: Spaghetti squash noodles have much more fiber than rice noodles. The same is the case with whole-grain noodles. These are made by mixing durum wheat, water, and egg in some cases. Besides adding stickiness, durum wheat also increases the fiber content of the noodles.

Fewer nutrients: Most types of packaged instant noodles such as ramen noodles are fried and processed with high amounts of salt to extend their shelf life. Since eating them can increase the risk of hypertension and cholesterol-related diseases, they are not considered a healthy food option. 

When choosing between rice noodles, regular pasta, and other noodles, you may need to consider many factors. 

If you're naturally healthy, you can safely have all kinds of noodle varieties. But if you have celiac disease or gluten sensitivity, then rice noodles or gluten-free pasta would be healthier options for you. Similarly, if you are prone to getting hypertension, low-sodium noodles like rice noodles would harm you less. However, if you wish to lose weight or stick to a low-calorie diet, shirataki noodles and spaghetti squash noodles would be better suited for you. 

You may want to choose whole grain noodles over rice noodles if you have digestive issues like constipation and irritable bowel syndrome. Additionally, since whole-grain products are high in fiber, they can be considered healthier than noodles made from refined rice grains.

In any case, it's best you talk with your doctor before making any drastic changes in your diet. Your doctor may be able to guide you regarding the best kinds of food that will be able to meet your health needs.