Introduction
Whole wheat egg noodles are a popular variety of pasta that can be used in a range of dishes. Egg noodles are made with durum wheat semolina flour and eggs, along with other optional ingredients like herbs and spices. While regular cooked egg noodles have about 366 calories per cup, whole wheat egg noodles are slightly healthier due to their higher fiber content.
The dietary fiber found in whole grain products helps keep your digestive system running well, aids in weight loss and aids in reducing the risk of several chronic diseases such as heart disease, type 2 diabetes and certain types of cancer. The nutritional value of whole wheat egg noodles varies depending on the brand and type. Generally, one cup (about 100g) of dry whole wheat egg noodles provides about 180 Calories, 4g fat, 33g carbohydrates, 5mg sodium and 7g dietary fiber.
Whole wheat egg noodles contain significant amounts of protein (10-11g per serving) as well as key vitamins including iron (about 8% of your daily recommended amount), magnesium (5%) and thiamin (6%). In addition to being filling and nutritious, they are also very versatile as they can be added to soups, casseroles or tossed with vegetables for a quick main dish.
For those looking for more nutrition out of their meals without compromising on taste or convenience, try incorporating whole wheat egg noodles into your cooking!
Nutritional Value
Whole wheat egg noodles can be a great source of nourishment for those looking for a balanced, nutritious meal. These noodles are made from whole wheat flour, which is a source of dietary fibre, and enriched with vitamins and minerals. Additionally, egg noodles contain a high amount of protein, making them a complete source of nutrition.
This section of the article will explore the nutritional value of whole wheat egg noodles in more detail.
Calories
Calories in whole wheat egg noodles vary depending on the size and shape of noodle. Most varieties contain approximately 70 calories per ounce, or 240 calories per 3-ounce serving. The calorie count may vary slightly due to slight differences in amounts of egg and the thickness of the dough used to make the noodles. Generally, 1 cup of cooked egg noodles contains between 160-200 calories.
The amount of fat, carbohydrates, and protein in egg noodles varies slightly according to variety. Generally, a 3-ounce serving has 3 or 4 g fat, 10-15 g carbohydrates and 5-7 g protein (including 1 g fiber). The majority (approximately 64 percent) of these carbohydrates are complex carbohydrates that provide steady energy for your body’s needs without excessively spiking blood sugar levels.
Carbohydrates
Carbohydrates are a major part of the dietary composition of whole wheat egg noodles. They are composed primarily of complex carbohydrates, or starches, that provide an important source of energy for brain and muscle function.
Per 100 gram serving, whole wheat egg noodles contain 63.98g of carbohydrates, of which 58.7g is from starch and 4.7g is from dietary fiber. Starch provides approximately 4 calories of energy per gram and dietary fiber provides twice that amount or 8 calories per gram.
Protein
Whole wheat egg noodles are an excellent source of protein. One-half cup of cooked egg noodles provides eight grams of protein. This equates to approximately 16 percent of the recommended daily intake for adult males and 20 percent for adult females, depending on body weight. Egg noodles contain all nine essential amino acids, which are important for energy metabolism, muscle maintenance and the synthesis of hormones and neurotransmitters.
Eating high-protein foods helps regulate blood sugar levels, keeping you fuller longer and helping you avoid cravings between meals.
Fat
When it comes to the fat content of whole wheat egg noodles, there are three main types: monounsaturated, polyunsaturated and saturated. Monounsaturated fats are considered “good” fats because they can help lower cholesterol levels. Polyunsaturated fats are also considered healthy as long as they come from plant-based sources such as canola oil, flaxseed oil, or sunflower oil. Saturated fats should be limited for health reasons but are still a necessary ingredient in certain dishes.
Whole wheat egg noodles contain approximately 4 grams of total fat per serving with half of that coming from unsaturated sources. The remaining 2 grams of fat are split evenly between monounsaturated and polyunsaturated sources, with 0 grams from saturated sources. Monounsaturated fats account for 1 gram per serving while polyunsaturated account for 1 gram per serving of whole wheat egg noodles.
Vitamins and Minerals
Vitamins and minerals are essential nutrients that our bodies need to function properly. They comprise the building blocks of everyday life, helping us to stay healthy and energized. However, vitamins and minerals in food sources can vary greatly depending on the type of food and the way it has been prepared.
Vitamins are organic compounds found in food that our bodies need in order to grow, develop and remain healthy. Vitamins are typically divided into two categories: fat-soluble vitamins (A, D, E and K) which are absorbed better with the help of dietary fat; and water-soluble vitamins (C and B complex), which require water for absorption.
Minerals are substances derived from nonliving items found both naturally in the environment or through industrial processes (such as fertilizers). These essential minerals play many key roles within our body functions, such as:
- Providing structure for bones and teeth;
- Aiding in muscle contractions;
- Aiding nerve impulses;
- Assisting with metabolism of proteins, carbohydrates and fats;
- Modulating acidity balance;
- Rendering oxygen transport possible within red blood cells;
- Fighting off invading organisms through specific proteins;
- Regulating neurotransmitter activities for better cognitive function;
- Aiding enzymatic reactions;
- Aiding pH balance regulation for more efficient body metabolic system performance;
- Providing antioxidants against free radical damage via radical scavenging properties on cells.
Some important minerals include calcium, magnesium, sodium, potassium, iron , phosphorus , zinc , chloride , iodine ,selenium , chromium ,molybdenum etc.
It’s important to ensure that you get an adequate amount of these vitamins and minerals through your diet or supplements to keep your body functioning at its best!
Health Benefits
Whole wheat egg noodles are a great source of nutritional benefits. They are packed with protein and fiber, while also offering important vitamins and minerals such as iron, zinc, magnesium and phosphorus. Whole wheat egg noodles are also a great source of complex carbohydrates and offer a slow release of energy, making them a great post-workout snack or meal.
Let’s explore some of the other benefits of eating whole wheat egg noodles:
Improves Digestion
Whole wheat egg noodles are an excellent source of dietary fiber, which provides a variety of health benefits. Fiber aids digestion by helping to move food through the digestive tract more efficiently, reducing constipation and promoting regularity. It has also been found to help reduce levels of LDL cholesterol (“bad cholesterol”) and promote overall cardiovascular health. Additionally, it may help maintain blood sugar levels, promote weight loss, and reduce the risk of certain gastrointestinal diseases.
Eating enough fiber-rich foods such as whole wheat egg noodles can assist in improving gut microbiota—the beneficial bacteria in the digestive tract—which further supports digestive function. Eating a diet that includes plenty of fiber is essential for good health!
Helps Control Blood Sugar
Whole wheat egg noodles are a healthier alternative to traditional egg noodles. Not only are they high in fiber and protein, which can help keep you feeling fuller for longer, but they’re also lower in calories and carbs, making them an excellent option for those who are watching their calorie intake.
The fiber content helps to control blood sugar levels and can decrease the risk of type 2 diabetes. Whole wheat egg noodles have a low glycemic index (GI) compared with other sources of carbohydrates, so they are slowly digested, helping to reduce the peaks and troughs of your blood glucose level.
Additionally, the soluble fiber found in whole wheat egg noodles helps promote good digestive health by keeping your gut healthy and adding bulk to your stool.
Supports Heart Health
Research has associated a high intake of whole grain foods with a lower risk of cardiovascular disease. A 2014 study published in the journal BMJ Open found that people eating three servings of whole grains per day had a 20 percent lower risk of having a stroke compared to those who ate less than one serving per day. Another 2019 meta-analysis published in Nutrition Research and Practice states that eating whole grains is associated with a reduced risk for developing heart disease, stroke and cardiac death.
Whole wheat egg noodles are considered a good source of dietary fiber and protein, and it can contribute to improved heart health when consumed as part of an overall healthy diet. Fiber helps bind excess cholesterol, taking it out of circulation and effectively reducing levels in the body. Protein helps maintain levels of hemoglobin, which is important for carrying oxygen throughout the body’s tissues and organs, especially vital organs like the brain and heart.
May Help Reduce Cholesterol
Eating whole grain foods such as whole wheat egg noodles may play a role in reducing a person’s overall cholesterol levels. A study published in the Journal of Nutrition found that consuming three servings per day of whole grain foods was associated with lower levels of low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol. The study concluded that eating more whole grains may help decrease the risk for heart disease.
Whole wheat egg noodles contain dietary fiber, which has also been shown to reduce cholesterol levels. A high-fiber diet can decrease total and LDL cholesterol, as well as triglycerides (another type of fat in your blood). Dietary fiber can also help digestion and reduce blood sugar spikes after meals. A one-cup serving (56 grams) of cooked, enriched egg noodles provides 2 grams of fiber and is considered a good source of fiber according to the U.S. Department of Agriculture’s dietary guidelines for Americans 2015–2020 report.
Potential Risks
Whole wheat egg noodles can be a part of a healthy diet, but understanding the potential risks associated with consuming them is a must. Whole wheat egg noodles contain a wide variety of nutrients but can also cause an increased intake of certain unhealthy elements. It is important to be aware of the potential risks associated with eating this type of food so that you can make an informed decision about whether or not to include them in your diet.
Potential risks associated with eating whole wheat egg noodles include:
- Increased intake of unhealthy elements
- Increased risk of food-borne illnesses
- Increased risk of weight gain
- Increased risk of nutrient deficiencies
High in Sodium
Consuming too much sodium or salt can lead to both short and long-term health risks. High levels of sodium can put individuals at an increased risk for developing high blood pressure, heart disease, stroke, kidney damage, and even loss of bone density.
A diet high in sodium can also increase your risk for developing type 2 diabetes by altering the way your body processes insulin and glucose. Additionally, individuals who consume too much salt may experience water retention, bloating, migraines and heart palpitations.
Eating foods high in sodium should be limited as part of a balanced diet to prevent any negative health outcomes in the future. The American Heart Association recommends that no more than 2,300 milligrams of sodium should be consumed each day but they also recommend individuals attempting to manage their blood pressure only consume no more than 1,500 mg per day.
With a large variety of processed foods on the market today it is important to read labels carefully to make sure you are not consuming excessive levels of salt or sodium when shopping or preparing meals. It’s important to reduce consumption while still enjoying flavorful meals made with fresh ingredients whenever possible.
Risk of Allergies
Although whole wheat egg noodles can provide many essential vitamins and minerals, they may pose a risk to individuals with allergies. They contain both wheat and eggs, which are two of the eight food allergens that the Food and Drug Administration (FDA) requires to be clearly labeled on all packaged foods. If you have an allergy or sensitivity to either of these ingredients, you should avoid consuming them.
In addition, some individuals who are allergic to wheat may also be sensitive to other grains related to wheat such as spelt, rye or barley. These ingredients may be found in some brands of whole wheat egg noodles and should be avoided unless listed on the label.
Be sure to carefully read nutritional labels before purchasing items like whole wheat egg noodles that include several components in each serving. If you have any concerns about allergies or sensitivities, discuss them with your doctor before adding new foods into your diet.
Conclusion
Whole wheat egg noodles are a healthier option compared to traditional white noodles. They are higher in fiber and provide more nutrients such as B vitamins, iron, zinc and magnesium. Whole wheat egg noodles also contain fewer calories than white noodles and can be used in recipes that call for traditional white pasta without sacrificing flavor.
As with all foods, however, it’s important to keep moderation in mind when consuming them and they should not be over-consumed. Whole wheat egg noodles can be part of a healthy balanced diet when enjoyed as part of an overall healthy lifestyle.