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Soba Noodles – A Healthy Alternative to Pasta

Health Benefits of Soba Noodles  soba-noodle

I first heard about the health benefits of soba noodles from a friend who has pre-diabetes.  I searched online and sure enough there were numerous sources citing how soba reduces the risk of diabetes.  In fact, soba doesn’t just control blood sugar; soba can lower blood pressure and cholesterol, reduce weight and prevent gallstones.  Soba noodles are a healthy alternative to pasta.

What are Soba Noodles?

Soba are Japanese noodles made of buckwheat flour.  Buckwheat, unlike wheat, is a fruit seed, not a grain, so it’s gluten free. These fruit seeds are packed with proteins, vitamins, minerals and are extremely high in fiber.

Why Are Soba Noodles So Healthy?

Buckwheat is great for the heart because it contains rutin.  Rutin is a powerful antioxidant that prevents stroke, fights against cancers, lowers LDL (bad cholesterol) and promotes HDL (good cholesterol).

Soba noodles are good for blood pressure and diabetes because they are rich in magnesium.   Magnesium helps blood flow, regulates blood sugar, keeps bones strong and improves the immune system.

Buckwheat can also prevent gallstones because it’s high in insoluble fiber.  Insoluble fiber is a dietary fiber that helps move food more quickly during digestion.  It promotes bowel movements.

Soba Noodles Recipe

You can eat soba noodles chilled or hot.  I actually use soba noodles to replace all my pasta dishes—while most pasta contains empty carbohydrates, soba noodles are packed with nutrition.  Soba noodles are also delicious as the foundation for a healthy salad.  Here’s a soba salad recipe provided by Habakaku which I’m sure you’ll love.

Salmon, Cucumber & Soba Noodle Salad Recipe

Servings: 3

Ingredients:

  • One pack of Habakaku Organic Soba Noodles  (9.5 oz)
  • 1 Lebanese (or Kirby) Cucumber –  cut into cubes
  • 8 oz sliced smoked salmon – julienned
  • 2 scallions – finely chopped
  • 1 cup of cilantro leaves – chopped
  • 1 lime – cut to wedges

Dressing

  • 4 tbsp fresh lime juice
  • 1 tbsp sesame oil
  • 1 tbsp fresh ginger – finely grated
  • 1 tbsp caster sugar
  • 1.5 tbsp soy sauce

Cooking Directions

  1. Cook soba noodles in boiling water for 4 minutes
  2. Toss noodles with dressing and combine cucumber, smoked salmon, scallion and cilantro and serve with lime wedges.

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