Inviting you to know the GI and GL sugar content in noodles, a decision-making option that helps save weight, save overall health, and enjoy deliciousness with peace of mind.
“Noodles” are a popular ingredient for noodle lovers who will never get bored of eating them as many times as they want. It cannot be denied that most noodles are made from starch or carbohydrates, which are a source of energy for the body. When starch enters the body, it is broken down into sugar before being absorbed into the body, causing blood sugar levels to rise. Eating carbohydrates that have a
low Glycemic Index (GI) and Glycemic Load (GL) will help control blood sugar levels and maintain better health.
Glycemic Index (GI) is a measure of how quickly a food raises blood sugar levels compared to pure glucose, which has a GI of 100.
GI values are divided into 3 levels.
- High GI value: More than 70 will cause blood sugar levels to rise rapidly.
- Moderate GI: 56-69 will cause blood sugar levels to rise gradually, not too fast.
- Low GI: Less than 55 will cause blood sugar levels to rise slowly.
Glycemic Load (GL) is a calculated value of the GI value, which is the amount of sugar in a food that causes a rise in blood sugar level. แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ The formula is: GL = [GI x Carbohydrate Amount (grams)] ÷ 100.
GL values are divided into 3 levels.
- High GL value: 20 or more
- Medium GL value: 11-19
- Low GL value: 10 or lower
Rank each type of line according to its GL and GI values.
*Arranged by 100 grams of cooked noodles
- Noodles provide the highest energy because they are made from wheat flour (mixed with various flours depending on the recipe) mixed with eggs, giving the noodles more energy and higher protein. However, this increased protein also lowers the GI value.
- Energy 209 kcal – GI 40 – GL 15
- Wide noodles are made with rice flour as the main ingredient. The dough is rolled into sheets, steamed until cooked, and then cut into noodles. Wide noodles are often coated with oil to make them high in energy.
- Energy 156 kcal – GI 53 – GL 13
- Spaghetti is the next highest in calories. Spaghetti is usually made from wheat flour, which increases its protein and fiber content.
- Energy 155 kcal – GI 49 – GL 15
- Sen Lek has rice flour as the main ingredient, just like Sen Yai. It is cut into a size of about 0.2 centimeters and then goes through a drying process to remove moisture. This results in a change in the GI value of Sen Lek compared to Sen Yai or Mee Khon, which are made from the same type of flour.
- Energy 154 kcal – GI 61 – GL 31
- Instant noodles are made from wheat flour, mixed with oil and various ingredients depending on the flavor. They go through many processes before being fried, so instant noodles have more fat, which also lowers the GI value.
- Energy 139 kcal – GI 47 – GL 14
- Vermicelli is made from rice flour, similar to thin noodles and wide noodles, but much smaller. The production process is similar to thin noodles, but it contains fewer calories.
- Energy 113 kcal – GI 53 – GL 13
- There are many types of Khanom Chin , including fermented Khanom Chin, fresh Khanom Chin, and dried Khanom Chin. They are made from rice, soaked and ground before being squeezed into noodles.
- Energy 80 kcal – GI 57 – GL 14
- Glass noodles are made from mung bean flour mixed with tapioca flour. The production process separates out the protein, which turns into clear flour. When boiled in water and cooked, 100 grams of glass noodles do not provide much energy.
- Energy 50-70 kcal – GI 45 – GL 9
- Konjac noodles contain a soluble fiber called glucomannan, which is not digested and absorbed in the intestines, making it almost energy-dense and does not increase blood sugar levels.
- Energy 5-10 kcal – GI 0 – GL 0
It can be seen that each type of noodle does not have a high GI and GL value . However, if eaten in excess, it can cause blood sugar to rise and accumulate as excess fat in the body. Therefore, we must remind you that if we eat more food than our body needs energy, we will gain weight. Therefore, eat in moderation and do not forget to exercise regularly.