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How Healthy are Soba (Buckwheat) Noodles?

Soba noodles are Japanese noodles made from buckwheat flour. The thickness and texture is comparable to traditional spaghetti. They can easily be used as a pasta substitute. They can be used in various hot or cold dishes. Soba noodles are especially found in many gluten-free recipes. The noodles are incredibly versatile and can be used in a variety of dishes.


Benefits of Buckwheat Flour

Buckwheat flour is a proven source of fiber, protein, nutrients, iron, carbohydrates, manganese and thiamine. Buckwheat flour has been shown to have a higher nutritional content compared to some other flours available on the market like wheat, corn or rice flours. Many people who suffer from gluten-intolerances opt out for alternatives like rice pastas or corn flour pasta. Buckwheat flour-based pastas and noodles make for a good substitute to traditional pastas for anyone, not just those with gluten intolerances.


Some other benefits include:

  • A healthier gluten-free alternative
  • A good source of energy
  • Lowers blood glucose
  • Decreases blood pressure



Compared to flour-based pasta, buckwheat pastas:

  • Have fewer calories (for those who eat pasta a few days a week, substituting buckwheat for wheat flour is a consideration to be made)
  • More protein
  • More fiber


Traditional flour-based pastas have:

  • More calories
  • More sugars
  • More carbohydrates


To sum, soba noodles or buckwheat noodles are an ideal alternative to traditional flour-based pastas. However, it should be known that buckwheat noodles are not a significant source of vitamins or minerals. Despite this, one should remember that buckwheat noodles are still a great substitution for other pastas and noodles, especially for those with gluten-intolerances. Also, check that the soba noodles you are purchasing are made with 100% buckwheat. Some noodles are made of a blend with regular flour and buckwheat flour. Always verify the buckwheat content in the noodles you are purchasing to obtain the maximum benefits buckwheat noodles have to offer.







Author: Claire Ford, BA (Hons)

Clinical Receptionist | Social Media Rep | Toronto Health & Fitness Advocate

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