Rice noodles make an intriguing alternative to rice and pasta. Unlike ramen noodles, which is a wheat-derived product, rice noodles contain no gluten. They come in wide or thin shapes, as brown or white noodles and in fresh or dried form. Consider using rice noodles instead of ramen noodles, regular rice or traditional pastas.
GLUTEN AND WHEAT FREE
Rice noodles are a "godsend" for people who can't tolerate the gluten in semolina or even whole-wheat regular pasta, notes food writer Martha Rose Shulman in the New York Times. Among those seeking gluten-free or wheat-free grains are those with celiac disease and gluten intolerance. Celiac disease and reactions to gluten prevents absorption of nutrients into the body. Symptoms include diarrhea, bloating, weight loss and vitamin deficiencies. Gluten intolerance is also associated with certain rashes, according to MayoClinic.com. Use cooked rice noodles in place of pastas and other gluten grains, and crumbled dry rice noodles on salads and casseroles in place of croutons and bread crumbs.
LOWER IN SODIUM
Instant ramen noodles are notoriously high in sodium. Use similar-textured rice noodles instead. Rice noodles contain 20 mg sodium per serving, compared to the 790 mg sodium in plain ramen noodles.
MORE SUBSTANCE PER SERVING
While the dry nutrition facts seemingly indicate that an ounce of rice noodles contains the same calorie and carbohydrate counts as semolina pasta, for example, the reality behind the science is somewhat more intriguing, notes Shulman. The density of rice noodles makes it easier to make a meal from a 2-oz. serving, while semolina pasta is only really satisfying at 3 oz. or more, Shulman notes.
FIBER SOURCE
Rice noodles are now available as brown rice noodles. Much as whole-grain pasta contains more dietary fiber content than regular semolina pasta, brown rice noodles have three to four times the fiber count of traditional rice noodles. The fiber count of brown rice noodles is about 4 g per 2-oz. serving.
LOW IN FAT AND CALORIES
Rice noodles make a good base for a low-calorie meal because they are relatively low in calories and fat. A 1-cup serving of rice noodles contains 192 calories and less than 1g fat.
VERSATILITY
The neutral flavor and silky texture of rice noodles makes it easy to incorporate them into a wide range of healthy dishes. Rice noodles also come in different forms, including as thin rice "sticks," or as wider, dried rice noodles. Nutrient-rich sauces like tomato sauce cling to thin rice noodles in much the same manner as angel hair pasta. They take well to both hot and cool dishes and blend well with vegetables, tofu and legumes as well as Italian and Asian sauces.