Mung bean noodles, also known as cellophane noodles, glass noodles, or bean thread noodles, have become a popular alternative to traditional wheat-based noodles. Made from mung bean starch and water, these clear noodles are gluten-free, low in calories, and high in fiber – characteristics that make them an intriguing option for those looking to lose weight.
What are mung bean noodles?
Mung bean noodles are made from the starch of mung beans, which are small green beans commonly grown and consumed in East and Southeast Asia. To make the noodles, mung bean starch is extracted from the beans and then mixed with water and sometimes other ingredients to form a dough. This dough is then extruded through a device with small holes to create long, thin noodle strands.
The noodles are extremely thin and transparent, which gives rise to names like cellophane noodles, glass noodles, or bean thread noodles. When dried, the noodles are brittle but soften up when soaked in hot water. The noodles themselves have little flavor but easily absorb flavors from sauces and ingredients they are cooked with.
In addition to being gluten-free, mung bean noodles are praised for their high protein and fiber content. A 1 oz (28g) serving of dried mung bean noodles contains:
- Calories: 100
- Protein: 5g
- Fiber: 2g
- Fat: 0.5g
- Carbs: 20g
This nutrient profile gives mung bean noodles potential as a lower-calorie substitute for traditional wheat noodles among those managing their weight.
Benefits of mung bean noodles for weight loss
Here are some of the key characteristics that make mung bean noodles a smart choice for weight loss:
Low in calories and carbs
Compared to wheat-based noodles, mung bean noodles are significantly lower in calories and carbs. One cup of cooked spaghetti, for example, contains around 220 calories and 43g of carbs. The same portion of mung bean noodles provides just 60 calories and 12g of carbs.
This lower calorie and carb count makes it easier to keep portions of mung bean noodles reasonably sized. And reducing overall calorie and carb intake is key for promoting weight loss.
High in protein
Getting enough protein is crucial when losing weight. High protein foods help you feel full and satisfied, which reduces overeating and unhealthy snacking.
Protein also has the highest thermic effect of any macronutrient, meaning your body burns more calories digesting it. Plus, protein is vital for building and maintaining muscle mass – and more muscle means a faster metabolism.
Mung bean noodles are an unusually high protein source for a noodle, with 5g per serving. This protein content can support appetite control, metabolism, and muscle mass on a weight loss diet.
High in fiber
Mung bean noodles provide 2g of fiber per serving. Fiber moves slowly through the digestive tract, leading to prolonged feelings of fullness and reduced calorie intake.
Studies show that people who eat more fiber tend to have lower body weights. Fiber can also improve gut health, stabilize blood sugar levels, and support heart health – bonuses when trying to lose weight.
Versatile and nutrient-rich
Unlike simple refined carbs, mung bean noodles can be part of a nutrient-dense dish. You have lots of options for making mung bean noodle meals rich in vegetables, lean proteins, healthy fats, and more.
Try combining mung bean noodles with non-starchy veggies like broccoli, peppers, mushrooms, cabbage, bean sprouts, etc. Add in some shrimp, chicken, beef, or tofu. Include healthy fats from oils, nuts, seeds, or avocado. Flavor with garlic, herbs, spices, citrus, chili, and other low-calorie ingredients.
With the right additions, mung bean noodle meals can be nutritious and satisfying for few calories. This helps keep portions controlled and hunger at bay when losing weight.
Gluten-free
Mung bean noodles are naturally gluten-free, made only from mung bean starch and water. This makes them a safe choice for those with celiac disease or gluten intolerance trying to lose weight.
For some individuals, eating gluten may trigger inflammation, bloating, and other adverse effects that can stall weight loss. Avoiding gluten by choosing substitutes like mung bean noodles can remove these barriers to shedding pounds.
Potential downsides of mung bean noodles
While mung bean noodles have several benefits for weight loss, there are a few potential downsides to consider as well:
Low in nutrients
On their own, mung bean noodles are not a great source of vitamins, minerals, or other micronutrients. They provide carbohydrates and protein but minimal amounts of any other nutrients.
Be sure to eat mung bean noodles along with plenty of nutritious vegetables, healthy fats, and protein sources to create balanced, nutrient-rich meals.
May trigger allergies
Although less common than wheat, mung bean allergies can occur in some individuals. Symptoms may include hives, swelling, coughing, difficulty breathing, and anaphylaxis.
Those with legume allergies should speak with a healthcare provider before trying mung bean noodles.
Easy to overeat
The thin, light texture of mung bean noodles makes them very easy to consume in large portions. Measure servings carefully and aim for reasonable amounts to avoid accidentally overeating.
Pair mung bean noodles with proteins, fats, and veggies that add satisfaction, rather than eating large bowls of noodles alone.
May cause gas
Increased gas or bloating is common when introducing more fiber into the diet. The digestive system needs time to adjust to the additional fiber load from mung bean noodles.
Gradually ramp up intake of mung bean noodles over a period of a few weeks. Also be sure to drink plenty of water to help fiber pass smoothly through the digestive tract.
How to cook mung bean noodles
One of the best aspects of mung bean noodles is their ease of preparation. Dried mung bean noodles take only minutes to prepare:
- Place the dry noodles in a bowl and cover with hot water. Use kitchen shears to cut the noodles into shorter strands if desired.
- Soak for 3-5 minutes until the noodles become soft and pliable.
- Drain the noodles, rinse under cold water, and drain again. They are now ready to use.
You can serve mung bean noodles chilled with a homemade peanut sauce for a refreshing cold salad. Or, you can add them to soups, stir-fries, and curries as you would traditional noodles.
Saute the soaked noodles briefly with vegetables and protein. Or, boil them for 1-2 minutes to heat through before topping your dish.
Avoid overcooking mung bean noodles, as they can become gummy. Their light texture is best when they retain a very slight firmness.
Mung bean noodle recipe ideas
Here are a few healthy, delicious recipe ideas featuring mung bean noodles:
Thai coconut curry mung bean noodles
Saute mung bean noodles with red bell pepper, carrots, cabbage, and chicken in Thai red curry paste and coconut milk. Top with fresh cilantro and lime juice.
Sesame mung bean noodle salad
Chilled mung bean noodles, cucumber, red cabbage, edamame, and carrots in a tangy sesame oil and rice vinegar dressing.
Korean glass noodle stir fry
Mix mung bean noodles with kimchi, pork, onion, scallions, garlic, ginger, and gochujang sauce for a classic Korean-inspired dish.
Chicken mung bean noodle soup
Simple and comforting soup with mung bean noodles, chicken, spinach, and mushrooms simmered in broth.
Pad thai
The classic Thai stir fry made lighter with mung bean noodles, shrimp, eggs, peanuts, bean sprouts, scallions, and spicy tamarind sauce.
Should you eat mung bean noodles on a weight loss diet?
Mung bean noodles can certainly be part of an effective weight loss diet, but are they necessarily better or healthier than alternatives?
Compared to traditional wheat-based noodles and other refined carbs, mung bean noodles are lower in calories, carbs, and gluten – factors that may promote weight loss in many individuals.
However, for others, fitting any type of noodle or pasta dish into their diet may lead to overconsumption of calories, carbs, fat, and sodium when eating large portions or high-calorie sauces and toppings.
Portion control and nutrient balance are most important, regardless of whether you choose mung bean noodles or alternatives like zucchini noodles, spaghetti squash, or carrot noodles.
Focus first on getting in plenty of non-starchy vegetables, lean proteins, and healthy fats. Then, moderate amounts of nutrient-dense grains and legumes like mung bean noodles can add satisfaction and variety.
Conclusion
With their stellar nutrition stats, mung bean noodles can be an excellent addition to a balanced weight loss diet. They provide protein, fiber, and important vitamins and minerals with fewer calories and carbs than traditional noodles.
Be mindful of potential downsides like gas, allergies, or easy overeating. Combine mung bean noodles with plenty of nutrient-rich foods like vegetables, proteins, and healthy fats to round out satisfying, slimming meals.
Moderating portions and enjoying mung bean noodles as part of an overall healthy diet and active lifestyle offer the best chance for sustained weight loss success.
