Mung Bean Noodles: High in Carbs, Low in Fiber and Protein
Contrary to a common misconception that their transparent appearance suggests low calories and carbs, mung bean noodles are indeed high in carbohydrates. The process of making these noodles, which involves extracting the starch from the mung bean, leaves a product that is almost entirely composed of carbohydrates and offers very little of the fiber and protein found in the whole bean. For example, one cup of cooked mung bean noodles contains about 39.3 grams of carbs, but only 0.19 grams of fiber and 0.076 grams of protein, according to USDA data. This is a stark contrast to the nutrient-rich whole mung bean.
The Role of Starch in Mung Bean Noodles
The primary ingredient in mung bean noodles is mung bean starch. When the whole mung bean is processed to create the translucent, string-like noodles, the fibrous outer shell and much of the protein are removed. This leaves behind a concentrated source of starch. Starch is a complex carbohydrate, but in this processed form, it provides little nutritional value beyond a quick source of energy, unlike the slow-digesting complex carbs found in whole foods. This is why, for someone on a keto diet, these noodles would not be a suitable option, as even a small portion can use up a significant amount of the daily carb limit.
Why Mung Bean Noodles Have a Low Glycemic Index
Despite their high carbohydrate content, mung bean noodles have a low glycemic index (GI), with one study finding a GI of 28. The glycemic index measures how quickly a food raises blood sugar levels. A low GI means that the carbohydrates in mung bean noodles are digested and released into the bloodstream more slowly compared to high-GI foods like white bread or white rice. This is because the starch in mung beans is high in amylose, which is slower to digest. This makes them a more favorable option for individuals managing blood sugar levels, such as those with diabetes, compared to other starchy noodles. However, the low GI does not negate the high total carbohydrate count.
Mung Bean Noodles vs. Other Noodle Alternatives
For those on low-carb diets, understanding the carbohydrate profile of different noodle types is crucial. While mung bean noodles are gluten-free, they are not a low-carb alternative. Other options, such as shirataki noodles, offer a much lower carbohydrate content, making them suitable for ketogenic and very low-carb diets.
Comparison Table: Noodle Nutritional Profiles
| Noodle Type | Carbohydrates (g/cup, cooked) | Fiber (g/cup, cooked) | Protein (g/cup, cooked) | Glycemic Index (GI) | Suitable for Keto? |
|---|---|---|---|---|---|
| Mung Bean Noodles | ~39g | ~0.2g | ~0.1g | ~28 (Low) | No |
| Shirataki Noodles | <1g | ~3g | <1g | Very Low | Yes |
| Whole Mung Beans | ~39g | ~15g | ~14g | ~38 (Low) | No |
| Traditional Pasta | ~43g | ~3g | ~8g | ~43 (Low-Medium) | No |
Tips for Incorporating Mung Bean Noodles into a Balanced Diet
- Control your portion size: Be mindful of how much you are eating. A standard serving of noodles can contribute significantly to your daily carbohydrate intake.
- Bulk up with veggies and protein: To increase the fiber and protein content of your meal, fill your bowl with plenty of vegetables like mushrooms, bok choy, and bell peppers, and add a lean protein source like chicken, shrimp, or tofu.
- Pair with healthy fats: Adding healthy fats from sources like sesame oil or avocado can help further moderate blood sugar impact and increase satiety.
- Consider them an occasional treat: If you are following a very strict low-carb diet, it may be best to consider mung bean noodles an occasional dish rather than a regular staple.
Conclusion
While mung bean noodles are a gluten-free option with a low glycemic index, they are high in carbohydrates due to being made primarily from starch. They are not a suitable choice for those on strict low-carb or ketogenic diets. For individuals managing blood sugar, their low GI is beneficial, but portion control is still essential due to the high carb count. A more nutritious option for a complete meal would involve the entire mung bean, which retains its fiber and protein. For those seeking a genuinely low-carb noodle, alternatives like shirataki noodles are a far better option. Ultimately, understanding the nutritional nuances of mung bean noodles allows you to make informed decisions about their place in your diet. To further explore the impact of mung bean noodles on blood sugar, you can read the full study published by the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC2957607/)
What are some alternatives to mung bean noodles for a low-carb diet?
- Konjac/Shirataki noodles: These are made from the konjac yam and contain almost zero carbs and calories.
- Zucchini noodles: Also known as 'zoodles', these are spirals of zucchini and are very low in carbohydrates.
- Hearts of palm noodles: These noodles are made from the vegetable heart of palm and offer a low-carb pasta alternative.
- Spaghetti squash: This vegetable, when cooked, yields spaghetti-like strands that are naturally low in carbohydrates.
Do mung bean noodles spike blood sugar?
Answer: Because mung bean noodles have a low glycemic index (GI of 28), they cause a slower and more gradual increase in blood sugar compared to high-GI foods like white bread. This is due to their starch composition, which is high in amylose and slower to digest.
Are glass noodles and mung bean noodles the same?
Answer: Yes, glass noodles are another name for mung bean noodles, along with cellophane noodles and bean threads. However, some glass noodles are made from other starches like sweet potato, so it is important to check the ingredients.
How many net carbs are in mung bean noodles?
Answer: Mung bean noodles have very minimal fiber, so the net carb count is nearly the same as the total carb count. For a typical cooked cup with ~39g total carbs, the net carbs would be very close to that number.
Can you eat mung bean noodles on a ketogenic diet?
Answer: No, mung bean noodles are not suitable for a strict ketogenic diet. Their high carbohydrate content makes them incompatible with the very low-carb requirements for maintaining ketosis.
What is the difference in nutrition between mung bean noodles and rice noodles?
Answer: Mung bean noodles and rice noodles are similar in their high carb and low protein content, but mung bean noodles typically have a lower glycemic index due to their specific starch composition.
Are whole mung beans a better source of nutrients than mung bean noodles?
Answer: Yes, whole mung beans are significantly more nutritious than the processed noodles. They contain much higher levels of fiber and protein, which are mostly removed during the noodle-making process.
