How to choose: Asian noodles

Soba, somen, ramen, udon, hokkien – there are many Asian noodles to choose from, but are they all healthy or should some be avoided?

Asian noodles, once the speciality of Asian restaurants and noodle houses, are now commonplace in Australian homes. With the wide variety available, Australians are eating more noodles than ever before.

Noodles are made from grain or legume flours: rice, wheat, buckwheat or mung bean mixed with water, oils and additives: salt, colours, raising agents, anti-caking agents and/or preservatives. Tapioca starch is sometimes added to improve texture and the tenderness of noodles. In supermarkets, noodles are sold as dried or shelf-fresh (soft), or in the chiller cabinet as fresh noodles. The difference? Dried noodles are dried before packing so they will last for months after production, whereas ‘shelf fresh’ have not been dried but contain additives and preservatives to extend shelf life. Interestingly, some ‘fresh’ noodles in the chiller also contain preservatives.

Noodles are categorised by what they are made from: rice, wheat, egg and gluten-free flours or a combination of them all, as well as by the shapes they take.

What are the choices?

Rice noodles

Typically made with rice flour and water, so are generally gluten-free. They can be very wide, flat rice noodles or rice vermicelli – very thin rice noodles. Avoid those fried in oil – they are higher in fat and energy.

Choose: Mr Lee’s Kitchen Fresh Asian rice noodles and Bamboo Pot rice noodles in the chiller cabinet; or try Pandaroo or Chang’s dried rice noodles.

Wheat noodles

Made from a combination of wheat, rice and buckwheat flours plus starch or gluten and salt. Varieties include:

• Udon: Thick, white noodles from Japan that are either dried or shelf fresh varieties.
• Somen: Very thin, white, dried Japanese noodles that have been stretched before cutting.
• Ramen: Dried, wheat-based Japanese noodles made with lye water – a type of alkaline mineral water, containing sodium carbonate and potassium carbonate. They can also be made with egg.
• Hokkien: Thick, yellow, chewy noodles with lye water, egg or artificial yellow colouring added, in shelf fresh or fresh varieties.
• Singapore: Thin, yellow noodles with lye water, egg or artificial yellow colouring added in shelf fresh or chiller fresh varieties.

Choose: Hakubaku dried udon, somen and ramen or Kan Tong shelf, fresh, udon and Thai-style noodles. Avoid any noodles using artificial colouring.

Gluten-free

Include the rice varieties above but also those made from buckwheat, such as dried, thin soba noodles or dried glass noodles and bean vermicelli made from mung bean flour.

Always check the ingredients on the label to confirm they are gluten-free. Gluten-free noodles tend to have a high GI (glycaemic index) so eat with meat and vegetables to help lower the GI of the meal.

Choose: Hakubaku dried soba noodles and Pandaroo bean thread vermicelli. Avoid any fried gluten-free noodle as they will be higher in fat and energy.

What’s on the label?

Check the per 100g column in the Nutrition Information Panel so you can compare noodle products.

• Energy: Look for an energy level of 1500kJ or less per 100g. The energy in noodles comes predominantly from carbohydrates in the flours; noodles that have been fried in oil will have a higher energy content.
• Fat: Look for a total fat content of less than 4g per 100g and a saturated fat level of less than 1g per 100g. Most noodles fall into this category unless they’ve been fried before being dried.
• Sodium: Many noodles are made from salted dough so can be high in sodium. Much of this salt can leach into cooking water so avoid adding any more salt to your soup. If you’re using the cooking water to make soup, use low-sodium noodles.

How much, how often?

• Adults: Stick to one cup of cooked noodles in a serve and be sure to add a variety of vegies, meat and tasty sauces and condiments. Health authorities recommend four or more grain-based foods a day, so try noodles instead of steamed rice next time you stir-fry.
• Children: May prefer milder Asian sauces stir-fried with meat, vegies and noodles. Serving size varies, as little ones need only 1/2–1 cup, while adolescents may scoff 2–3 cups a few times a week if they enjoy them.

Watch the sauce

Noodles go hand-in-hand with Asian sauces based on soy and chilli. Watch the amount you add and look for reduced-salt versions, especially for soy sauce. Sweet chilli and plum sauces can also contain extra sugar, which will boost the energy levels of these meals further. Stick to a couple of tablespoons for each dish.

HFG recommends

• An energy level of 1500 kJ or less per 100g.
• A total fat of content less than 4g per 100g and a saturated fat content less than 1g.
• A sodium level around 120mg or less per 100g.
• Fibre more than 2g per 100g.
• Those with as few additives and artificial colours as possible.
• Gluten-free noodles if you have coealic disease.

• What’s added to noodles and how they’re cooked – avoid extra oils and high energy sauces where possible.