Are Noodles Good For You? Here Are the 10 Best Healthy Noodles Types And 3 Nutritious Recipes

Noodles are loved by millions yet misunderstood by many. Are noodles healthy or not? This question often brings mixed opinions. Some parents might have told you to avoid them, but TV ads often show noodles as quick and fun meals. The truth is that whether noodles are healthy depends on how you cook them. With the right choices, noodles can be a part of a balanced diet, offering essential nutrients while satisfying your cravings.

From fibre-packed whole wheat noodles to protein-rich quinoa noodles, the options today go beyond just instant varieties. In this blog, we’ll share the best healthy noodle types, share tips on picking the healthiest noodles, and introduce delicious healthy noodle recipes. Those seeking healthy noodles in India or want to learn about a new type of noodles, you’re in the right place. Let’s dive into this flavorful journey and discover how noodles can fit into your healthy lifestyle!

Table Of Contents 

1. Are Noodles Healthy?

2. 10 Best Healthy Noodles Type in India 

3. 3 Nutritious Healthy Noodles Recipes 

4. The Final Say 

5. FAQs

6. References 

Are Noodles Healthy?

Noodles often get a bad rap, but the truth is, their healthiness largely depends on how you choose and prepare them! Many people think of noodles as unhealthy due to their carbohydrate content, but this perspective overlooks the variety and potential benefits they offer.

Noodles, at their core, are made from wheat, rice, or other grains, packed with carbohydrates that your body uses as its primary energy source. But here’s the twist: most instant noodles are ultra-processed foods, stripped of fibre and nutrients, leaving you with "empty calories." Add to that the sodium-laden flavour packets, and it’s no wonder they’ve earned a bad reputation.

However, not all noodles wear the same hat. Whole-grain or buckwheat noodles bring fibre and protein to the table, balancing your meal and keeping blood sugar levels stable. Pairing noodles with colourful veggies and lean protein sources can elevate them from a guilty pleasure to a well-rounded dish.

From a nutritional perspective, moderation and balance are key. Eating noodles occasionally as part of a wholesome meal won’t derail your health. Like most foods, they’re not inherently good or bad—it’s all about context. 

Also Read: Explore Drinking Diet Soda’s Benefits, Side Effects And Healthy Alternatives 

10 Best Healthy Noodles Type in India 

Here’s a detailed explanation of the best healthy noodle types available in India, highlighting their unique compounds, origins, and health benefits:

1. Whole Wheat Noodles

Made from whole wheat flour, these noodles are rich in dietary fibre and play a major role in preventing constipation and promoting good digestive health by maintaining balance in gut flora. 

Whole wheat noodles contain B vitamins (such as B1 and B3), which support the production of energy from red blood cells and also provide iron. Their low glycemic index makes them a perfect option for a plant-based diet for diabetes and for people controlling blood sugar, as they slowly and gradually give out energy. Whole wheat noodles particularly help those who want to maintain a balanced diet without compromising on their taste.

Also Read: Can You Eat Whole Grain Bread For Weight Loss? Know About The 5 Types Of Whole Grain Bread 

2. Buckwheat Noodles (Soba)

Originating from Japan, buckwheat noodles, or soba, are gluten-free and packed with protein, making them a great alternative for those with gluten sensitivities. Buckwheat health benefits are many, and they are rich in magnesium, which supports muscle function and energy production, and rutin, a powerful bioflavonoid that enhances blood vessel health by improving circulation and reducing inflammation. 

The high fibre content in soba noodles also helps in heart health through cholesterol reduction. These best healthy noodles types are perfect for anyone who wants to boost nutrient intake while enjoying a great meal.

3. Rice Noodles

Yet another great option for a gluten-free diet, rice noodles are produced from rice flour, and hence, they are gluten-free. Therefore, these noodles can be considered to be very good for those suffering from celiac disease or who are gluten-intolerant. 

The noodles provide simple carbohydrates that provide energy quickly but are not heavy like most wheat-based products. They are low in fat and easily digestible, thus good for sensitive stomachs. Due to their light texture, rice noodles can be absorbed by tastes and hence used in different kinds of dishes. They are the best healthy noodle types, and you can enjoy gentle yet fulfilling portions.

Also Read: 7-Day Gluten-Free Diet Plan & Benefits For Beginners | ToneOp 

4. Ragi (Finger Millet) Noodles

Ragi noodles are made from finger millet, a very rich grain in nutrients with great calcium levels that are used for the well-being of bones. The ragi noodles provide good iron and dietary fibre, which ensure healthy digestion and prevent anaemia. The antioxidant and polyphenol levels make ragi great in reducing oxidative stress and managing sugar levels in the blood. This makes ragi noodles a great food for people looking to fortify their bones with a nutritious meal. As one of the best healthy noodles, they are very helpful in improving overall health.

5. Oat Noodles

Oat noodles are rich in beta-glucan and fibre, which are very effective at lowering cholesterol and improving heart health by making it hard for cardiovascular diseases to prevail. They consist of complex carbohydrates that help a person maintain a stable energy flow throughout the day. 

In addition to this, oats contain antioxidants in the form of avenanthramides, which have anti-inflammatory properties. These characteristics qualify oat noodles as the go-to choice for people to enjoy while upgrading their heart health. Therefore, they are one of the best healthy noodle types, mainly targeted at those who focus on long-term health.

6. Multigrain Noodles

Multigrain noodles are combined grains from wheat, rice, and millet. They contain a mixture of nutrients ranging from fibre to protein, as well as essential vitamins, including B vitamins. The presence of different grains ensures a wide range of amino acids and micronutrients for body health. These best healthy noodle types are very useful for individuals looking for a diet that varies with all the nutrients from multiple grains.

Also Read: 3 Delicious Kamut Flour Recipes And Health Benefits | ToneOp 

7. Quinoa Noodles

Quinoa noodles are made from quinoa flour, which is celebrated for its complete protein profile—containing all nine essential amino acids—making it an excellent choice for vegetarians and vegans. They are also rich in magnesium and iron, supporting muscle function and energy production while enhancing overall vitality. Quinoa is known for its anti-inflammatory properties due to its high antioxidant content. As one of the best healthy noodles types, quinoa noodles cater to those looking to boost their protein intake without compromising taste.

8. Millet Noodles

Millet noodles are crafted from various millets like bajra (pearl millet), jowar (sorghum), and foxtail millet, which are high in fibre and B vitamins essential for metabolic processes. These grains also contain antioxidants that promote heart health and help manage diabetes, stabilising blood sugar levels. Millets have been used in traditional Indian diets for centuries due to their nutritional benefits and adaptability in various dishes. As one of the best healthy noodles types, millet noodles are ideal for those seeking nutritious alternatives that support overall health.

Also Read: How To Eat Millets For Weight Loss? 8 Best Options And 5 Meal Millet Diet! 

9. Spinach Noodles

Spinach-infused noodles offer a vibrant green colour along with a wealth of nutrients such as iron, folate, and vitamins A and C. Iron is necessary for oxygen transport in the body, while folate supports cell division and overall growth—making these noodles particularly beneficial during pregnancy or periods of growth. 

The antioxidants found in spinach help boost immunity and improve vision by protecting against age-related macular degeneration. As one of the best healthy noodles types, spinach noodles cater to health-conscious individuals looking to increase their vegetable intake deliciously.

10. Edamame Noodles

Edamame noodles are made from ground edamame beans (young soybeans), providing a rich source of plant-based protein and fibre that aids in muscle repair and digestive health. They contain isoflavones that promote hormonal balance and may reduce the risk of certain chronic diseases such as heart disease and osteoporosis. 

Low in carbohydrates but high in nutrients, edamame noodles make an excellent choice for weight management without sacrificing flavour or satisfaction. As one of the best healthy noodles types, they appeal to those looking for nutritious alternatives that support an active lifestyle.

3 Nutritious Healthy Noodles Recipes 

Here are three nutritious, healthy noodle recipes from different cuisines, each packed with flavour and health benefits:

1. Vegan Curry Ramen Noodles 

A delicious and quick dish that combines the rich flavours of curry with the comforting texture of ramen noodles.

Ingredients:

• Ramen noodles - 200g

• Coconut milk - 1 cup

• Mixed vegetables (carrots, bell peppers, broccoli) - 2 cups

• Curry powder - 2 tablespoons

• Soy sauce - 2 tablespoons

• Garlic (minced) - 2 cloves

• Ginger (grated) - 1 inch piece

• Green onions (sliced) - for garnish

  
  

Instructions:

1. Cook ramen noodles according to package instructions and set aside.

2. In a pot, heat a little oil and sauté garlic and ginger until fragrant.

3. Add mixed vegetables, and stir fry for about a few minutes.

4. Pour in coconut milk, curry powder, and soy sauce; simmer for 5 minutes.

5. Add cooked noodles to the pot, mix well, and serve garnished with green onions.

2. Garlic Sesame Noodles

These flavorful noodles are easy to prepare and make a perfect side dish or light meal.

Ingredients:

• Stir-fry noodles or Chinese egg noodles - 200g

• Sesame paste (or tahini) - 1/4 cup

• Soy sauce - 3 tablespoons

• Sesame oil - 1 tablespoon

• Garlic (grated) - 2 cloves

• Warm water - 1/4 cup

• Chopped scallions - for garnish

• Sesame seeds - for garnish

  
  

Instructions:

1. Follow the instructions on the package and cook the noodles accordingly. 

2. In a bowl, whisk together sesame paste, soy sauce, sesame oil, garlic, and warm water until smooth.

3. Toss the cooked noodles in the sesame sauce until well coated.

4. Serve garnished with chopped green onions and sesame seeds.

3. Spinach Parmesan Zucchini Noodles 

A light and nutritious twist on traditional pasta with spiralised zucchini.

Ingredients:

• Zucchspiralisedlized) - 2 medium

• Fresh spinach - 2 cups

• Garlic (minced) - 2 cloves

• Olive oil - 2 tablespoons

• Parmesan cheese (grated) - 1/4 cup

• Black pepper - to taste

  
  

Instructions:

1. In a large skillet, heat olive oil over medium heat; add garlic and sauté until fragrant.

2. Add spinach and cook until wilted.

3. Stispiralisedlized zucchini and cook for another 3–4 minutes until tender.

4. Remove from heat, mix in Parmesan cheese, and season with black pepper before serving.

   
   

Also Read: 6 Health Benefits of Giloy Juice, Nutritional Value & Side Effects 

The Final Say 

Noodles can be a tasty and healthy part of your meals! We learned about the best healthy noodles types, like whole wheat and quinoa noodles, which are great choices for keeping our bodies strong. In India, there are many healthy noodles options, such as ragi and millet noodles. So next time you're hungry, remember there are many different types of noodles that can be both yummy and good for you!

FAQs

1. What are the best healthy noodles types for weight loss?

The best healthy noodles types for weight loss include shirataki noodles, which are extremely low in calories and high in glucomannan fiber, promoting a feeling of fullness. Other good options are whole grain or legume-based noodles that provide more fiber and protein, helping to keep hunger at bay.

2. Which is considered the best healthy noodles in India?

In India, ragi (finger millet) noodles are considered one of the best healthy noodles due to their high calcium, iron, and fibre content. They support bone health and digestion, making them a nutritious choice for a balanced diet.

3. Which healthy noodles options are good for diabetics?

Shirataki noodles are a great choice for diabetics as they contain fewer carbohydrates and calories and help maintain stable blood sugar levels. Soba noodles, made from buckwheat, can also be used because they have a lower glycemic index than traditional wheat noodles.

4. Which type of noodles should be avoided?

Refined white-flour noodles like traditional instant ramen or regular pasta should be avoided as they lack nutrients and contain simple carbohydrates which cause a rapid surge in blood sugar.

References 

• https://www.researchgate.net/publication/318217339_Instant_Noodles_Are_they_Really_Good_for_Health_A_Review 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC10181479/ 

• https://www.webmd.com/diet/what-to-know-about-ramen-noodles 

  
  

About ToneOp

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