Korean glass noodles, also known as dangmyeon, are a popular ingredient in Korean cuisine. They are made from sweet potato starch and are called “glass noodles” because of their translucent appearance when cooked. Many people enjoy the springy, chewy texture of glass noodles, but some wonder if this tasty noodle dish is actually good for you. Here’s a detailed look at the nutrition facts and health effects of Korean glass noodles.
Nutritional Profile of Glass Noodles
Korean glass noodles are low in calories and fat. A 100 gram serving contains:
- Calories: 318
- Protein: 0.2g
- Carbohydrates: 78g
- Fat: 0.2g
- Fiber: 0.5g
As you can see, glass noodles are primarily composed of carbohydrates. Specifically, they contain starch as their main nutrient. Glass noodles do not provide much protein or fat. They also have minimal fiber content.
Some key vitamins and minerals found in glass noodles include:
- Calcium: 20mg
- Iron: 0.7mg
- Magnesium: 12mg
- Phosphorus: 15mg
- Potassium: 48mg
Glass noodles contain small amounts of B vitamins like folate, thiamin, and riboflavin. Overall, the vitamin and mineral content is low per serving.
Benefits of Glass Noodles
Here are some of the top health benefits associated with eating Korean glass noodles:
Low Calories
One of the best things about glass noodles is their low calorie content. A standard serving of 100 grams contains just 318 calories. This makes them a smart choice if you’re watching your calorie intake.
Provides Carbohydrates
The carbohydrates in glass noodles can be a good source of energy. The starch in the noodles gets converted into glucose, which your body can use for fuel. For athletes and active individuals, enjoying some glass noodles before a workout could help power their performance.
Gluten-Free
Korean glass noodles are made from sweet potato starch, not wheat. This makes them a naturally gluten-free food. For those who need to avoid gluten due to celiac disease or gluten sensitivity, glass noodles can be an excellent wheat-free alternative to traditional pasta.
Low Glycemic Index
Despite being high in carbohydrates, glass noodles actually have a low glycemic index. This means they do not cause sharp spikes in blood sugar levels. The glycemic index of cooked glass noodles is estimated to be around 35 to 45, while white rice has a glycemic index of 73.
Provides Iron
Korean glass noodles contain a small amount of iron per serving. Your body uses iron to produce hemoglobin, which helps transport oxygen in the blood. Getting enough iron is particularly important for reducing anemia, especially in pregnant women and young children.
Downsides of Glass Noodles
While glass noodles do have some nutritional upsides, there are a few potential downsides to consider as well:
Low in Protein
Korean glass noodles are nearly devoid of protein. Each serving provides less than 1 gram of protein, compared to 7-15 grams in a serving of regular pasta. If you rely on noodles as a protein source, glass noodles likely will not have enough.
Low in Micronutrients
In addition to being low in protein, glass noodles lack other important micronutrients. They do not contain significant amounts of vitamins, minerals, or antioxidants. Eating glass noodles alone will not provide comprehensive nutrition.
High Glycemic Load
While the glycemic index of glass noodles is low, their glycemic load can be high if you eat a large serving. The glycemic load takes into account the total quantity of carbs. Those who need to watch their blood sugar levels should keep portions in moderation.
Easy to Overeat
The chewy, slippery texture of glass noodles makes them very easy to overeat. If you are not careful with portion sizes, the calories can quickly add up. Measure out a single serving before cooking to prevent overdoing it.
Healthy Ways to Enjoy Glass Noodles
Here are some tips for making your glass noodle dish more nutritious:
- Load up on veggies: Add plenty of greens, broccoli, carrots, cabbage, etc.
- Include lean protein: Top with chicken, shrimp, lean beef, tofu, or a fried egg.
- Use healthy fats: Sautee your dish in olive oil or sesame oil instead of heavy oils.
- Flavor with garlic and ginger: Jazz up your glass noodles with these nutritious seasonings.
- Watch your sauce: Skip high-sodium, sugary sauces in favor of low-sodium soy sauce.
- Moderate portion sizes: Stick to 1 cup cooked glass noodles per serving.
By following these tips, you can make a more balanced, nutrient-rich glass noodle dish.
The Healthiest Glass Noodle Dishes
Here are 3 of the healthiest ways to enjoy Korean glass noodles:
Japchae
This classic Korean stir-fry dish combines glass noodles with meat and vegetables. Beef, chicken, or shrimp provide protein while veggies like spinach, carrots, onion, and garlic add valuable nutrients. Use just a bit of sesame oil for healthy fat.
Glass Noodle Salad
For a lighter take, try a glass noodle salad. Toss cooked glass noodles with fresh greens, shredded carrot, cucumber, edamame, and ginger dressing. Top with an egg or grilled chicken for extra protein.
Glass Noodle Soup
Warming glass noodle soups, like yukgaejang or kongguksu, make comforting meals. Cook the noodles in a bone, mushroom, or vegetable broth. Add veggies like bok choy, mushrooms, zucchini, or spinach.
The Bottom Line
Overall, Korean glass noodles can be part of a healthy diet when consumed in moderation with nutrient-dense ingredients. They provide an energizing source of low-calorie carbohydrates and are gluten-free. However, glass noodles are low in protein, vitamins, minerals, fiber and other nutrients. To maximize the nutritional value, enjoy glass noodles as part of a balanced meal with plenty of vegetables, lean protein, and healthy fats. Limit portion sizes to 1 cup per serving and be mindful of high-sodium sauces.
When combined with nutritious ingredients in reasonable amounts, Korean glass noodles can be a tasty and healthy addition to your diet.