Nowadays it seems that almost anything can be made into noodle form: zucchini, chickpeas, black beans, edamame, and rice. Glass noodles are no exception. While they have been around since the early 1900s and are a common addition to many Asian dishes, these noodles are made using only starch and water. They are long and slender in shape and white in color when raw, but after being soaked and cooked, they become clear. Although glass noodles are extremely versatile and gluten-free, they provide little to no nutritional value otherwise. Depending on the type of starch used, glass noodles may or may not be a Paleo-friendly choice.
Glass noodles are paleo-friendly when they are made from arrowroot or sweet potato starch. Many glass noodle varieties are made using other starches that would not be considered paleo-compliant, like mung bean or green pea starch. The best paleo-friendly alternatives include Thrive Market Wonder Noodles Fettuccine, Sempio Sweet Potato Glass Noodles, Sea Tangle Noodle Company Kelp Noodles.
In this article we’ll discuss a brief overview of glass noodles, nutritional content and paleo-friendly status of different glass noodle varieties, and review several alternative options.
Contents
What are Glass Noodles?
Glass noodles are a common ingredient used in many Asian dishes. They are not made from flour, but instead are made using starch and water. Common starches used include mung bean, tapioca, green pea, and sweet potato.
Once cooked, the noodles are not perfectly clear, but are somewhat translucent. Hence, the name glass noodles. They are similar to flour-based noodles as they are long, slender, and soft. They don’t provide much flavor on their own, but instead take on the flavor of the dish they are accompanying. This makes them a versatile ingredient and an excellent addition to many different dishes.
Other names commonly used for glass noodles include cellophane noodles, fensi, bean thread noodles, and Chinese vermicelli. In Japan and Korea, glass noodles are typically made with sweet potato starch and known as harusame and dangmyeon, respectively. In India, cornstarch or arrowroot is typically used and glass noodles are referred to as falooda.
Glass Noodles vs Rice Noodles
Glass noodles are made using starch and water while rice noodles are made from rice flour and water. The two are often used interchangeably in recipes, but they are not the same.
Appearance
When cooked, rice noodles look more like traditional Italian pastas, while glass noodles look like thin ribbons of glass. Both are sold as dried pastas, but glass noodles will typically come packaged as a nest of noodles, while rice noodles will be packaged lying flat.
Nutritional Value and Flavor Profile
Both varieties of noodles are low in sodium, fat, protein, and fiber, but have a high carbohydrate content. Neither have very strong flavor if eaten as a standalone item, but rice noodles do tend to possess a bit more flavor when compared to glass noodles.
Are Glass Noodles Healthy?
When it comes to determining whether or not a particular food item is considered “healthy”, it’s important to look at the nutritional profile of that food to determine if its constituent pieces contribute to health in any way. Glass noodles, unfortunately, don’t offer much in regards to macronutrient or micronutrient value. One major positive, however, is that glass noodles are gluten-free and thus, offer a great alternative to wheat-based pastas.
Macronutrient Profile and Glycemic Index
Per 1 cup of cooked noodles, glass noodles provide anywhere from 160-180 calories, 38-44 grams of carbohydrate, with little to no fiber, fat, or protein. The carbohydrate content of glass noodles is actually higher than most wheat-based pastas. It is important to note, however, that although glass noodles are high in carbohydrate, their glycemic index score is only 45. This means that they rate as a low-glycemic carbohydrate and as such has a small effect on blood sugar levels compared to foods with higher index scores.
Micronutrient Profile
In addition, glass noodles don’t offer much in the way of micronutrients. For mung bean based noodles, 1 cup of cooked noodles provides 35mg calcium, 14mg of potassium, and around 3mg of iron. This amount of iron is roughly 17% of the recommended daily intake. While this is encouraging, no other nutrients are represented in glass noodles in substantial or effective amounts.
Are Glass Noodles Paleo-Friendly?
Glass noodles can be made from a variety of different starches, however, one of the most popular starch bases is mung bean. Mung beans, and beans of any kind, are on the “do not eat” list of the Paleo dietary approach. For this reason, glass noodles made with mung bean would not be acceptable to consume for those following the Paleo diet. Some glass noodles are made from cornstarch, and because grains are not allowed within the Paleo diet, cornstarch based glass noodles would also not be an acceptable choice.
On the contrary, several varieties of glass noodles are made using sweet potato starch or arrowroot starch. These varieties would be considered Paleo-friendly as both potato and arrowroot are allowed on the Paleo diet. It is key for the consumer to read ingredients lists to ensure that any product being purchased and consumed is compliant with the specific dietary approach they are following.
Nutritional Profile of Glass Noodles
Roland Cellophane Bean Thread Noodles
This brand of glass noodles is made from mung bean starch, which is one of the most common starches used in glass noodle production. Upon review of the nutrition facts label, you will find that one serving of these noodles provides a decent amount of calories which comes primarily from its carbohydrate content. Unfortunately, though, no other nutrients are represented in substantial amounts. Furthermore, these mung bean based noodles would not be considered Paleo-friendly.
Ingredients:
- Mung Bean Starch
Nutritional Information (per 1 nest):
- Calories: 180
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 43g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Alternative Options
While all glass noodle varieties may not be allowed on the Paleo diet, there are a plethora of Paleo-compliant glass noodles and other similar alternatives available on supermarket shelves. Let’s review some of our favorite options together.
Thrive Market Wonder Noodles Fettuccine
This alternative is a Paleo-friendly, low calorie, and much lower carbohydrate product when compared to traditional glass noodles. It offers a similar gummy texture and neutral flavor, so these noodles could be substituted for glass noodles in any recipe.
Ingredients:
- Purified Water
- Konjac Flour
- Calcium Hydroxide
Nutritional Information (per 3.5 ounces):
- Calories: 10
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 2g
- Total Sugars: 0g
- Fiber: 10g
- Protein: 0g
Sempio Sweet Potato Glass Noodles
These sweet potato glass noodles use only two ingredients – sweet potato and chitosan. Chitosan is a food additive that is commonly used as a preservative and is FDA approved for human consumption. This brand of noodles is Paleo-approved and gluten-free.
Ingredients:
- Sweet Potato Starch
- Chitosan
Nutritional Information (per 0.7 ounce):
- Calories: 70
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 2mg
- Total Carbohydrates: 18g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 0g
Sea Tangle Noodle Company Kelp Noodles
This is an interesting alternative as it is made from kelp and not a starch or flour. Kelp is a natural source of nutrients like iodine, zinc, magnesium, potassium, copper, and calcium. For those wanting a substitute for glass noodles that also packs a nutritional punch, this is for you!
Ingredients:
- Water
- Kelp
- Sodium Alginate
Nutritional Information (per ½ cup):
- Calories: 6
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 35mg
- Total Carbohydrates: 3g
- Total Sugars: 0g
- Fiber: 1g
- Protein: 0g
Main Takeaways
Glass noodles have been a staple of Asian cuisine since the early 1900s. They offer a gelatinous texture, a slender shape, and a clear appearance when cooked. These noodles are extremely versatile due to their lack of flavor. Glass noodles are typically used in dishes like hot pots, stir-fries, soups, and spring rolls. In regards to health benefit and nutritional profile, these noodles offer little more than empty calories.
While there are a number of different glass noodle varieties available, not all varieties are Paleo-compliant. Those following a Paleo dietary approach should choose glass noodles made from sweet potato or arrowroot starch and avoid noodle varieties made using mung bean or cornstarch.
Related Questions
Where can I find glass noodles?
Glass noodles are generally available in most supermarkets. You will likely find them in the international aisle and/or in the Asian cuisine section. If your local grocery store doesn’t stock them, your best bet would be at specialty Asian markets or stores.
What dishes can I use glass noodles in?
These versatile noodles can be used in so many different dishes. These dishes include soups, stir-fries, cold salads, spring rolls, and hot pots. The noodles soak up tons of flavor from the dishes they are included in, so the possibilities are endless when it comes to how to use glass noodles.
How do you cook glass noodles?
Glass noodles are most easily prepared by boiling water then pouring the boiling water over the noodles and allowing them to sit for 10-15 minutes. Once they have softened, the water can be drained from the bowl and the noodles can be consumed. Glass noodles can be boiled, but they only require a brief time, 3-5 minutes, to cook.