This article explores the health benefits of soba noodles, their nutrition, possible side effects, and some delicious recipes. Keep reading.
What Are Soba Noodles?
Soba noodles are made from buckwheat flour and are popular in Japanese cuisine. These have a nutty flavor and chewy texture and can be consumed both hot and cold. People in Japan make it a point to eat soba noodles on the evening of December 31st as part of a tradition that started between 1603 and 1867 (Edo period). A blogger, Andrew, shares his passion for Soba noodles and recounts his experience attending a full-day Soba making course in Tokyo. He mentions, “The rolling technique was something I was really looking forward to. Of course, Inouye-san’s rolling pin flew around like a crazed ninja, making it look so very simple (i).” Soba noodles are available in different varieties depending on the amount of buckwheat flour used and flavorings added. Here are a few common types.
Types Of Soba Noodles
Nihachi Soba
This is the most commonly found variety of soba noodles in the United States. It contains about 80% of buckwheat flour and 20% wheat flour. When mixed, wheat flour strengthens buckwheat flour and makes the noodles smoother.
Juwari Soba
This is the most traditional version of soba noodles and is made using 100% buckwheat flour. These noodles have a nutty taste, earthy flavor, and grainy texture and can be enjoyed warm or cold. Besides, these noodles are a good source of protein.
Sarashina Soba
These whitish noodles are made only with the endosperm (a tissue produced inside the seeds) of buckwheat. They have a delicate aroma, a more refined flavor, and a subtle sweetness.
Inaka Soba
Inaka soba noodles are made with ground un-hulled buckwheat seeds for a darker color. These are thicker than sarashina soba and have a strong aroma.
Cha Soba
These noodles are made using green tea powder, wheat flour, and buckwheat flour. These have a subtle scent and flavor of green tea, and are known for their delicacy. Besides, cha soba can be served both hot and cold, and is mostly consumed on special occasions.
Zaru Soba
It is a Japanese dish consisting of cold buckwheat noodles served on a bamboo mat, accompanied by a dipping sauce. It is often garnished with toppings like green onions and wasabi.
Kake Soba
It is another Japanese noodle dish where buckwheat noodles are served hot in a flavorful broth. The dish is typically adorned with ingredients such as green onions, seaweed, and tempura.
Tanuki Soba
It features soba noodles in a savory broth, and what makes it distinct is the addition of crispy tempura flakes, known as tenkasu, providing a delightful crunch to the dish.
Kitsune Soba
A noodle soup where soba noodles are served in broth, and it is distinguished by the topping of sweet marinated tofu, called aburaage, which imparts a savory and slightly sweet flavor to the dish. How nutritionally rich are soba noodles? Here is a breakdown of their nutrient profile.
Soba Noodles Nutrition Profile
According to the U.S. Department of Agriculture, 100 grams of dry, Japanese soba noodles contain (1): Soba noodles carry an impressive nutrient profile. But how do these nutrients benefit your health? In the next section, we discuss the six top health benefits of soba noodles. Keep reading.
Health Benefits Of Soba Noodles
1. May Reduce The Risk Of Heart Disease
A study conducted on 850 ethnic minorities in Southeast China found that intake of oats and buckwheat had cholesterol-lowering effects. The findings suggest that buckwheat is associated with lower serum total cholesterol and LDL cholesterol, and a higher ratio of HDL to total cholesterol (2). Most animal studies also support these findings. Moreover, buckwheat intake was also shown to reduce triglyceride levels (3). This gluten-free pseudocereal also has the potential to reduce plasma cholesterol levels and hypertension (4). All these factors help reduce the risk of cardiovascular disease.
2. May Help Control Blood Sugar Levels
The high starch content and low glycemic index values of buckwheat food items like soba noodles help control blood sugar levels. Foods with low glycemic values digest slowly and prevent a sudden spike in blood sugars. Similarly, the rate of starch hydrolysis of boiled buckwheat noodles was found to be low. Hence, soba noodles help with glycemic control and may be included in diets designed for people with diabetes (5), (6). A review published in the Journal of Education and Health Promotion suggests that whole grain products like buckwheat help prevent and control type-2 diabetes (7).
3. Have Anti-Inflammatory Properties
Buckwheat and its products show anti-inflammatory properties, which help prevent and treat inflammatory bowel diseases (8). Buckwheat’s bioactive compounds like flavonoids may also help improve chronic inflammatory conditions (9). These polyphenolic compounds also have the potential to inhibit the onset and development of inflammatory diseases (10).In addition, whole grain intake is also inversely associated with inflammation (11).
4. May Help Treat Varicose Veins
Rutin, a citrus flavonoid in buckwheat, has a protective role in treating various ailments like varicose veins, internal bleeding, or hemorrhoids. Findings from the study conducted by Guru Ghasidas University (India) suggest that rutin may be developed as a food supplement to cope with acute organ dysfunctions caused by inflammatory and oxidative damage (12). However, more studies are needed to understand this benefit of buckwheat or soba noodles.
5. Is A Prebiotic Food
Buckwheat could significantly increase aerobic mesophilic and lactic acid bacteria in rats. These findings suggest that buckwheat could possibly be considered as a prebiotic product (13). Prebiotics may help prevent diarrhea, reduce the risk of cancer, stimulate mineral absorption, and improve lipid metabolism (14).
6. May Help With Weight Loss
Buckwheat is very high in protein. Studies suggest that consumption of a protein-rich diet may help with weight loss (15). Jamie Hickey, Registered Dietitian, says, “These noodles contain an ingredient called konjac (Amorphophallus konjac), which is native to Asia and Southeast Asia in particular. Konjac is packed with dietary fiber that fills the stomach, ensuring that appetite stays in control”. Include soba noodles in your diet to reap all these health benefits. But does this Japanese dish cause any side effects? Scroll down to know.
Side Effects Of Soba Noodles
Consuming soba noodles is generally considered safe. However, buckwheat may cause some allergic reactions like anaphylaxis, bronchospasm (acute narrowing of your airways) and urticaria (skin rashes) in elderly people. These cases are commonly reported in Europe and Asia (16). Moreover, buckwheat flour is often mixed with wheat flour to make soba noodles. Hence, people sensitive to wheat may experience allergic reactions. Therefore, always go through the product labels to check if there are any gluten-containing grains in the product (17). Soba noodles have a wide commercial presence. However, you can also prepare these noodles at your home easily. Let us find out how.
How To Make Soba Noodles Easily At Home?
What You Need
Stone-milled buckwheat flour – 2 cups (280 grams) Filtered or mineral water – ¾ cup All-purpose flour – ½ cup Buckwheat starch – for rolling the soba
Process You need to store soba noodles properly to enhance their shelf life. In the next section, we bring to you some important storage tips you may consider.
How To Store Soba Noodles?
Like pasta, dry soba noodles can last up to two years if you store them in a cool, dry place. They do not require refrigeration, and you need to keep them away from moisture. Freshly made soba noodles can last for 1 to 3 days in the fridge. But if you want to freeze them after cooking, drain the water and place them in a Ziploc bag. They can last two weeks if you freeze-dry them.
Where To Buy?
You can find soba noodles in grocery stores, health food centers, and also online. We have listed a few easy and delicious recipes of soba noodles in the next section. Take a look and try them out.
Soba Noodles Recipes To Try
1. Sesame Soba Noodles
What You NeedFor The Sesame Dressing
Rice vinegar – ¼ cup Toasted sesame oil – ½ teaspoon Tamari – 2 tablespoons Grated ginger – 1 teaspoon Maple syrup or honey – ½ teaspoon Grated garlic clove – 1
For The Soba Noodles
Soba noodles – 6 ounces Sliced avocados – 2 Sesame oil – for drizzling Lemon – 1 Blanched snap peas – 2 cups Edamame – ¼ cup Fresh mint leaves – ¼ cup Thinly sliced red radishes – 1
Process
2. Spicy Peanut Soba Noodle Salad
What You NeedFor The Spicy Peanut Sauce
Peanut butter – 5 tablespoons Chili sauce – ¼ cup Soy sauce – 5 tablespoons Sesame oil – 2 tablespoons Water – 5 tablespoons Honey – 2 tablespoons Peanuts – ½ cup Garlic– 1 clove Lime – 1
For The Salad
Chopped purple cabbage – 3 to 4 cups Red bell pepper – 1 Chicken breast – 1 lb. Soba noodles – 10 ounces Crushed peanuts – for topping Fresh cilantro or basil – to taste
Process
3. Soba Noodles Stir Fry
What You NeedFor The Sauce
Soy sauce – 2 tablespoons Rice vinegar – 2 teaspoons Mushroom broth – 2 tablespoons Sriracha – 2 teaspoons Brown sugar – 1 tablespoon
For The Stir Fry
Dry soba noodles – 4 ounces Vegetable oil – 1 tablespoon Broccoli florets – 1½ cups Sliced bell pepper – 1 cup Sliced brown mushrooms – ¼ lb. Shelled edamame beans – ¾ cup Scallions – 2 Minced fresh garlic – 1 tablespoon Sesame seeds – 1 tablespoon
Process
Are soba noodles better for you than pasta? Yes, soba noodles are better when compared to traditional pasta. These noodles are high in fiber and protein, whereas pasta is high in calories and carbohydrates. Are soba noodles healthier than rice? Yes, soba noodles are healthier than rice. While a 50-gram serving of the noodles has a GI of 56, it is 100 for rice. Can vegans eat soba noodles? Yes, vegans can include soda noodles in their diet as these noodles are made with plant-based ingredients. Learn the art of making delicious soba noodles with ease, whether you choose to mill fresh flour or opt for quality buckwheat flour from your local grocery store. Check out this video to learn the step-by-step technique. (i) Staying Sobahttps://brothofvigour.wordpress.com/2015/06/13/staying-soba/
