When it comes to versatile foods, this particular one is at the top of the list.
That’s why it can be found in different dishes of traditional cuisines from around the world, from Italian to Asian cuisine. So, what is this food that makes your mouth fill with water, regardless of where you live?
That’s right – noodles. Noodles are a basic ingredient found in all types of foods today. They are able to absorb the flavors of other foods, making it a good complement to any food that needs some substance and texture, such as a simple and comforting chicken noodle soup.
While noodles are incredibly versatile, the real question is, are the noodles low in carbohydrates or keto?
What are noodles?
Before deciding whether the noodles are low in carbohydrates or not compatible with keto, let’s take a step back. How are the noodles made in the first place?
Noodles have existed since the beginning of time. Well almost. The first sign of the existence of noodles comes from an archaeological site in northwestern China. It is said that this bowl of thin and yellow noodles dates back 4,000 years ago. Even then the noodles were a staple of the kitchen.
The noodles are made from unleavened dough originally from wheat, which makes them a grain product. Without yeast simply means that no chemicals or artificial ingredients were added to change the texture of the dough. The dough is stretched or stretched flat and cut into all the different shapes and sizes in which noodles are seen today.
Most of the noodles that you see today in the grocery store are technically egg noodles. They are made from a simple combination of egg and flour.
Most people who follow a low carbohydrate or ketogenic diet know that when it comes to flour, you have to choose wisely. Regular wheat flour is definitely a no-no on a low carb diet, and even gluten-free noodles are not a good choice because they are often also high in carbohydrates, such as those made with rice flour.
So, is there a pasta alternative that fits your low carb lifestyle?
Opting for a dough made with coconut flour, almond flour or even cream cheese is the best option. Shirataki noodles, also known as miraculous noodles, are also a much better option. However, this type of low carb noodles is not what we are seeing today.
If you are not familiar with the macronutrients that make up regular egg noodles, you will soon be.
A cup of cooked egg noodles contains a total of:
3 grams of total fat
40 grams of total carbohydrates
38 grams of net carbohydrates
2 grams of fiber
7 grams of protein
As you can probably guess from their lack of fiber and fat, egg noodles are not loaded with exactly nutritional value. In fact, the most important mineral in egg noodles is iron, and the amount in them provides only 13% of its daily value.
How and when do noodles fit on a low carb or keto diet?
Thanks to its abundance of net carbohydrates, egg noodles are a tight squeeze on keto macronutrients. In fact, even half a cup would give you about 19 net carbohydrates. For some people, this is their daily limit of carbohydrates to maintain ketosis.
Now keep in mind the additional hidden carbohydrates that you probably find throughout the day and your carb count can easily exceed the limit. Not to mention that the ingredients found in egg noodles are not exactly the most nutritious in the world.
However, in some cases, you can still make the noodles adapt to your diet.
If you are following the standard ketogenic diet (SKD), your daily carbohydrate intake should range between 20 and 50 grams. But this is not the only option. There are a couple of other variations of the keto diet to choose from.
For example, the targeted ketogenic diet (TKD) is aimed at more active people looking for a bit more room for maneuver when it comes to carbohydrates. The TKD allows 20 to 50 additional grams of carbohydrates up to an hour before and after the training window. In this case, you could get away with eating a small amount of pasta al dente with olive oil.
Do you still feel that it is not enough? Some athletes and others who train at such high intensities choose to eat more carbohydrates to adequately replenish their glycogen stores and perform at their best, and regular pasta is a common choice. In this case, the diet cytogenic ketogenic (ERC) comes into play.
The ERC follows a SKD during most of the week, and the other one or two days are dedicated to the carbohydrate load, which implies a high carbohydrate consumption of 400 to 600 grams.
Whoa That’s a lot of carbohydrates.
In conclusion, unless you are doing a targeted or cyclic keto diet, the egg noodles should be off your plate if you want to stay in ketosis.
So, are egg noodles low in carbohydrates or ketogenic?
Not only are the noodles not low in carbohydrates or keto, but they can also be damaging your overall health as well.
Since they are made with flour, egg noodles are high in carbohydrates and can cause you to gain weight and increase your blood sugar level. This makes egg noodles even more harmful for people struggling with obesity or diabetes.
While egg noodles can be consumed sparingly on special occasions, they should not be a staple in your keto diet. The only times a keto-er can consume egg noodles should be when:
You are in the cyclic ketogenic diet (CKD).
You are in the directed ketogenic diet (TKD).
Your carbohydrate intake during the day, including noodles, does not exceed 50 grams of carbohydrates.
You are celebrating a special occasion and have a clear plan to return to ketosis quickly afterwards.
Noodles are not low in carbohydrates or ketogenic.
So, what can you do about it? If you’re hungry and want noodles, opt for low-carb pastas, such as spaghetti, zoodles or homemade noodles with a low carbohydrate content, and make sure you combine them with lots of fat such as avocados or thick cream.