Rice vermicelli, sometimes called rice noodles or rice sticks, are a popular ingredient in many Asian dishes. Made from rice flour and water, rice vermicelli are gluten-free, low in fat, and contain no cholesterol. With their mild flavor and light, chewy texture, rice vermicelli make an excellent substitute for traditional wheat-based noodles.
Many people wonder if switching to rice vermicelli can support a healthy weight loss diet. Rice vermicelli are low in calories and high in certain nutrients, leading some to believe they may promote weight loss. However, the impact of any single food on body weight is complex.
Here is a detailed look at the nutrition facts, health benefits, and weight loss potential of rice vermicelli.
Nutrition Facts
Rice vermicelli are made from ground rice flour and water. The flour contains some rice bran, giving the noodles a light brownish color.
One cup (106g) of cooked rice vermicelli provides:
| Calories | 220 |
|---|---|
| Protein | 4g |
| Carbs | 46g |
| Fat | 1g |
| Fiber | 1g |
Rice vermicelli are low in fat and contain no cholesterol. Their main macronutrients are carbohydrates and a small amount of plant-based protein.
Compared to traditional wheat pasta, rice vermicelli have slightly fewer calories and carbs. They also contain less protein per serving.
Vitamins and Minerals
Rice vermicelli provide small amounts of several vitamins and minerals:
– Vitamin B6: 5% of the Daily Value (DV)
– Iron: 5% of the DV
– Magnesium: 5% of the DV
– Phosphorus: 4% of the DV
As the refining process removes the nutritious rice bran, rice vermicelli lack the high vitamin and mineral content of brown rice. Enriching the noodles increases the thiamine, niacin, iron, and folic acid levels.
Overall, the vitamin and mineral profile of rice vermicelli is minimal compared to whole grains and vegetables. But the noodles can contribute useful amounts of B vitamins, iron, and magnesium to a balanced diet.
Weight Loss Potential
Several attributes of rice vermicelli may support weight loss:
Low Calories
With 220 calories per cooked cup, rice vermicelli are lower in calories than many common types of pasta. Spaghetti, for example, contains around 220 calories per cooked cup, while egg noodles contain 280 calories.
Choosing lower calorie foods like rice vermicelli can help reduce overall calorie intake, which is important for weight loss.
However, portion sizes must still be controlled. While rice vermicelli are low calorie as a single serving, it’s easy to overeat simple carbs like noodles. Large portion sizes quickly add excess calories.
Low Energy Density
The energy density of food refers to the number of calories it contains per gram. Foods with low energy density provide fewer calories for their weight.
Research shows that eating more low energy dense foods can help reduce calorie intake and control hunger (1). It may also support weight loss over time (2).
Since rice vermicelli are mostly water by weight, they have a low energy density. Other low energy dense foods include broth-based soups, vegetables, and fruits.
Choosing more low energy dense foods may naturally reduce calorie intake. Rice vermicelli can be part of a low energy dense meal when combined with vegetables, lean protein, and broth-based sauce.
Effects on Blood Sugar
The glycemic index (GI) measures how much a food raises blood sugar. Low GI foods cause a gradual rise, while high GI foods lead to rapid spikes.
Rice vermicelli have a GI of 58–62, considered medium on the scale (3). They raise blood sugar slower than refined wheat noodles, which have a GI of 70-75.
Eating fewer high GI foods may improve appetite control and fat burning, both of which are beneficial for weight management (4, 5).
Rice vermicelli are not a true low GI food. But their medium GI means they provide a more gradual blood sugar response than some other white refined carbs.
Gluten-Free
Rice vermicelli are naturally gluten-free, meaning they are free of the proteins found in grains like wheat, barley, and rye.
For those with celiac disease or gluten intolerance, rice vermicelli provide a nutritious wheat-free alternative to traditional pasta.
Some research indicates following a gluten-free diet may lead to modest weight loss, even in people without celiac disease (6). This may be related to changes in gut bacteria and digestive health when gluten is removed.
For those sensitive to gluten, rice vermicelli can be part of a healthy gluten-free diet and lifestyle. Avoiding gluten may also come with benefits for weight management.
Versatility
Rice vermicelli can be incorporated into a variety of healthy dishes:
– Vegetable stir-fries
– Rice noodle salads
– Broths and soups
This versatility allows rice vermicelli to replace other simple carbs like white bread, pasta, and crackers. Using rice vermicelli rather than these foods can reduce calorie intake in a meal.
The many uses of rice vermicelli also help dieters stick to their plans long-term. The variety and flavors possible provide satisfaction.
Downsides for Weight Loss
While rice vermicelli offer some benefits, they also have downsides:
Refined Carbohydrates
The refining process removes most vitamins, minerals, and fiber from rice flour. What remains is starch, the source of rice vermicelli’s carbs.
Like all refined carbs, rice vermicelli provide empty calories and quickly increase blood sugar. They lack the nutrients and satiety of whole, fiber-rich carbohydrate sources.
Overdoing high glycemic refined carbs like rice vermicelli could counteract weight loss in some people. The surge in blood sugar and insulin may increase hunger cues and cravings.
For weight management, rice vermicelli are likely best limited to one part of a meal alongside veggies, lean protein, and healthy fats.
Easy to Overeat
Rice vermicelli’s mild flavor, light texture, and low calorie density make them easy to overconsume. Large portions of pasta or stir-fried rice noodles can quickly reach 500–600 calories or more.
Measuring portions and enjoying rice vermicelli as part of a balanced meal is key. Be aware that a big bowl of noodles can derail an otherwise healthy, low calorie menu.
Lacking Fullness
While low energy density foods help control calories, they may not provide lasting fullness due to lack of protein, fat, and fiber.
Rice vermicelli by themselves are unlikely to be very satiating. Combining them with bulkier foods like veggies or legumes improves the meal’s fullness factor.
The lightweight texture also makes rice vermicelli easier to overeat than heartier whole grains like quinoa or brown rice. Paying attention to portion size is important.
Low in Micronutrients
As discussed earlier, rice vermicelli supply only minimal vitamins, minerals, antioxidants, and phytochemicals after processing.
A diet relying too heavily on refined grains may not provide adequate nutrition for good health. This could lead to low energy, unstable blood sugar, cravings, and poor appetite control—all of which impact weight management.
For sound nutrition, rice vermicelli are best enjoyed as a side to fruits, veggies, lean proteins, and other whole foods. Avoid filling up on rice noodles alone.
Healthy Rice Vermicelli Recipes for Weight Loss
Rice vermicelli can be part of a healthy weight loss diet when consumed in moderation and balanced with nutritious foods. Here are some recipe ideas:
Vietnamese Rice Noodle Salad
This light salad combines rice vermicelli with veggies, herbs, and protein. The tangy lime dressing provides flavor for few calories.
Ingredients:
– 4 oz thin rice vermicelli noodles
– 1 cup shredded cabbage
– 1 carrot, shredded
– 1⁄4 cup fresh cilantro
– 1⁄4 cup fresh mint
– 1⁄2 cup cooked shrimp
– 1⁄2 cup chopped unsalted peanuts
Dressing:
– 3 Tbsp lime juice
– 1 Tbsp fish sauce
– 1 tsp sugar
– 1 garlic clove, minced
– 1 small chili pepper, finely chopped
Instructions:
1. Prepare the rice noodles according to package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked noodles, cabbage, carrot, cilantro, mint, shrimp, and peanuts.
3. In a small bowl, whisk together all dressing ingredients.
4. Drizzle dressing over salad just before serving. Toss to coat evenly.
Chicken Broth with Rice Vermicelli
Warming chicken broth with rice noodles makes a light but filling meal. Load it up with extra veggies and lean protein.
Ingredients:
– 4 cups low-sodium chicken broth
– 2 cups mixed vegetables (carrots, bok choy, mushrooms, etc.)
– 3 oz rice vermicelli noodles
– 3 oz cooked chicken breast, sliced
– 1 Tbsp low-sodium soy sauce
– Chili oil or hot sauce (optional)
Instructions:
1. In a large saucepan, bring the chicken broth to a boil over high heat.
2. Add the mixed vegetables and rice noodles. Cook for 5 minutes, stirring occasionally.
3. Stir in the cooked chicken breast and soy sauce. Cook 1 minute more.
4. Serve the soup piping hot, adding a few drops of chili oil or hot sauce if desired.
Stir-Fried Rice Vermicelli with Tofu
Rice noodles pair perfectly with tofu and veggies in this flavorful stir-fry. Serve with a side salad for a light, balanced meal.
Ingredients:
– 4 oz thin rice vermicelli
– 1 block firm or extra firm tofu, diced
– 2 Tbsp vegetable oil, divided
– 1 yellow onion, thinly sliced
– 2 garlic cloves, minced
– 1 cup snap peas
– 2 carrots, shredded
– 1 cup bean sprouts
– 2 Tbsp reduced-sodium soy sauce
– 1 tsp sesame oil
Instructions:
1. Cook the rice vermicelli according to package instructions. Drain and set aside.
2. Press the tofu to remove moisture. Cut into 1/2 inch cubes.
3. Heat 1 Tbsp oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until lightly browned, about 3 minutes, turning once. Remove tofu from skillet and set aside.
4. Add remaining 1 Tbsp oil to skillet. Add onion and garlic and cook, stirring frequently, for 1 minute.
5. Add snap peas and carrots. Cook, stirring occasionally, until crisp-tender, about 2 minutes.
6. Return cooked tofu to skillet along with rice noodles, bean sprouts, soy sauce, and sesame oil. Cook, tossing gently, until heated through, about 2 more minutes.
7. Serve stir-fry warm, garnished with extra sprouts and sesame seeds if desired.
The Bottom Line
Rice vermicelli offer some benefits for weight control, mainly their low calorie content, low energy density, and versatility. However, moderation is key, as large portions quickly add excess refined carbs and calories.
For healthy weight loss, emphasize rice vermicelli as a side dish along with generous portions of vegetables, lean proteins, nuts, seeds, and healthy fats. Avoid making refined noodles the main focus of your meals.
Rice vermicelli can be an occasional part of a nutrient-dense, calorie-controlled diet for healthy weight management. But truly sustainable weight loss requires a well-rounded nutrition plan and active lifestyle.
