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Are Soba Noodles Ok on The Candidet Diet?

Posted 11/10/2021 by Dan Jackowiak Nc, HHP

Soba noodles are a traditional Japanese noodle dish that is made from buckwheat or in combination with wheat flour. Soba is a Japanese word used for buckwheat, and it usually refers to thin noodles. Buckwheat is highly nutritious, grain-like seeds rich in thiamin (vitamin B-1) and essential amino acids. The tradition of eating soba noodles emerged in the Edo period. (1)


Different varieties of soba noodles are available in stores and online, including dried noodles, men-tsuyu, and instant noodle broth. Traditionally, soba noodles are made from 100% buckwheat flour and water. Many brands add wheat flour to improve the texture of noodles. They commonly use a mixture of 80% buckwheat flour and 20% wheat flour to make soba noodles. Soba noodles can be found in fast food places as well as in specialty restaurants. Soba noodles can be served in both combinations, either hot in a noodle soup or chilled with a dipping sauce. (2)

Nutrient Profile of Soba Noodles

One ounce of soba noodles contains 95 calories. (3) Soba noodles are a rich source of soluble fibers and protein. They are used as a healthy alternative to pasta and other noodles. Soba noodles are a good source of magnesium. They also contain potassium and calcium. These nutrients are necessary to support the body’s daily functioning.


One ounce of soba noodles contains 21 grams of carbohydrates, 8% of an adult’s required daily intake (RDI) of carbohydrates. (3) Buckwheat has a low glycemic index which means it is good for maintaining blood glucose levels in diabetic people. Most of the carbohydrates in soba noodles are provided by starch. These carbohydrates provide energy which is necessary to perform physical activities. (3)


One ounce of soba noodles contains 1.5 grams of dietary fiber. (3) Dietary fiber can help promote regular bowel movements, keeps food moving through the digestive tract, and prevent constipation. Soluble fiber helps people with diabetes maintain blood glucose levels and can help lower cholesterol. Fiber also helps in fighting type 2 diabetes. Dietary fibers contribute to satiety, a fuller and more satisfying feeling.


One ounce of soba noodles contains 4.1 grams of protein. (3) Soba noodles are composed of buckwheat flour which is surprisingly high in protein. Protein is necessary for maintaining and repairing cells throughout your body. Soba noodles contain all nine essential amino acids, keeping your body healthy and active.


One ounce of soba noodles contains 0.2 grams of fat. (3) This is a minute amount of fat per serving. Soba noodles are low in fat, usually considered as fat-free. Soba noodles are very low in saturated fatty acids. They are high in unsaturated fatty acid content, improving blood cholesterol levels, contributing to lowering the risk of cardiovascular diseases.

Vitamins & Minerals

Whole grains, including soba noodles, are a rich source of micronutrients. Soba noodles are a good source of thiamin. One ounce of soba noodles contains 0.136 milligrams of thiamin, also known as vitamin B-1. (3) It is needed for healthy cell growth, cellular function, and energy metabolism. Thiamin deficiency may cause memory loss, confusion, muscle weakness, and an enlarged heart. It is reported that vitamin B-1 deficiency leads to the development of Alzheimer’s disease. (4)

One ounce of soba noodles contains 0.77 milligrams of iron, 9.92 milligrams of calcium, and 71 milligrams of potassium. Soba noodles are an excellent source of manganese. One ounce of soba noodles contains 0.366 milligrams of manganese which is 16% of the recommended daily intake (RDI) of manganese. (3) Manganese is crucial for maintaining glucose metabolism and bone health. It promotes the health of the nervous system. Consumption of manganese-rich soba noodles may lower the risk of arthritis, osteoporosis, epilepsy, and diabetes.

Antioxidants in Soba Noodles

Soba noodles contain specific compounds with antioxidant activity. (5) Along with other flavonoids, rutin is the potent compound in buckwheat flour, responsible for antioxidant activity. These antioxidants capture the body’s free radicals and convert them into compounds useful for the body. (6) The antioxidant activity of rutin prevents cancer and improves inflammation. Rutin has a cholesterol-lowering effect by reducing the absorption of dietary cholesterol in the gut. (6)

Health Benefits of Soba Noodles

Soba noodles are traditionally made with 100% buckwheat flour, making them a great alternative to traditional pasta and noodles made from wheat. Buckwheat is composed of grain-like seeds, which means buckwheat is 100% gluten-free. Thus, soba noodles are the perfect choice for people with gluten intolerance/sensitivity or celiac disease. But some brands add wheat flour to improve the texture of soba noodles. Be sure to read ingredient labels carefully if you are sensitive to gluten. (7)

Soba noodles are considered as “Prebiotic food,” possessing a positive impact on your gut health. Buckwheat flour is high in dietary fibers, and it is the main ingredient in soba noodles. Prebiotic foods are indigestible fibers that improve gut health by feeding probiotics – good bacteria in your gut. Probiotics protect your body from harmful bacteria and other organisms. Thus, they contribute to improving your gut health. (8)

Soba noodles are a healthy choice for diabetic people as they are high in fibers and low in calories. The high fiber content in soba noodles helps in maintaining and regulating blood glucose levels. Soba noodles possess a low glycemic index. Whole grains, such as buckwheat flour in soba noodles, play a key role in preventing and managing diabetes. The consumption of soba noodles is involved in preventing type-2 diabetes by controlling blood glucose levels. Thus, they lower your risk of diabetes. (9)

Soba noodles are good for maintaining a healthy cardiovascular system. Buckwheat in soba noodles maintains heart health by lowering blood pressure and cholesterol. They are packed with good levels of proteins, fibers, antioxidants, and minerals. Thus, they contribute to maintain heart health and reduce the risk of cardiovascular diseases. Consumption of soba noodles is associated with a lower risk of heart attack, atherosclerosis, stroke, and metabolic syndrome. (10)

Chronic inflammation is naturally treated by the consumption of whole grains. Buckwheat in soba noodles has an anti-inflammatory effect and reduces inflammation in your body. Flavonoids in buckwheat play a crucial role in reducing the inflammatory markers and boosting your overall health. Thus, intake of soba noodles improves cardiovascular and metabolic functions by its anti-inflammatory effect. (11)

Soba noodles are rich in soluble fiber and satiating proteins. Consumption of more soluble fiber is associated with less visceral fat (belly fat). It prevents the accumulation of fats around your belly. (12) Moreover, satiating proteins promote weight loss by reducing overeating and keeping you full. Thus, soba noodles may help weight loss. (13)

Negative Health Effects of Soba Noodles

Negative health effects of soba noodles are rare. Soba noodles available in supermarkets are mostly a mixture of buckwheat flour and wheat flour. Wheat is one of the top food allergens, and many people are sensitive to wheat. There is the possibility of an allergic reaction to wheat. You should avoid wheat-based soba noodles if you have gluten intolerance, celiac disease, or wheat allergy. (14)

Soba Noodles on The Candida Diet

The nutrition information, for a 100-gram serving of cooked soba noodles, is provided by the USDA.

Calories: 99

Fat: 0.1g

Sodium: 60mg

Carbohydrates: 21.4g

Sugar: 0.5g

Protein: 5.1g

There are 201 grams per cup so the above nutrition fact for soba noodles apllies to half a cup. At 21.4 grams of carbs a ½ cup serving would be ok at any one meal on the Candida diet.

However, when soba noodles are made with a blend of wheat flour, a typical ¼ cup serving contains 38 grams of carbs which is to high. Coupled with the fact that wheat is also one of the top eight food allergens, it could cause reactions in people that are intolerant to wheat. This reaction would lead a person to believe that their Candida is flaring up. Most people don't get stool tested to verify that they do indeed have Candida overgrowth in the gut, their problems are actually food intolerance's.

Back to Candida Diet Questions

Medical References

1. Soba _ THIS IS JAPAN.
2. Soba_ More Than Just Noodles, It’s A Cultural Heritage .
3. USDA. Nutrition facts for Soba Noodles, dry, Japanese, recommended daily values and analysis. [Internet]. Available from:
4. Gibson GE, Hirsch JA, Cirio RT, Jordan BD, Fonzetti P, Elder J. Abnormal thiamine-dependent processes in Alzheimer’s Disease. Lessons from diabetes. Mol Cell Neurosci [Internet]. 2012/09/13. 2013 Jul;55:17–25. Available from:
5. Giménez-Bastida JA, Zieliński H. Buckwheat as a Functional Food and Its Effects on Health. J Agric Food Chem. 2015 Sep;63(36):7896–913.
6. Zhang Z-L, Zhou M-L, Tang Y, Li F-L, Tang Y-X, Shao J-R, et al. Bioactive compounds in functional buckwheat food. Food Res Int [Internet]. 2012;49(1):389–95. Available from:
7. Giménez-Bastida JA, Piskuła M, Zieliński H. Recent advances in development of gluten-free buckwheat products. Trends Food Sci Technol [Internet]. 2015;44(1):58–65. Available from:
8. Préstamo G, Pedrazuela A, Peñas E, Lasunción MA, Arroyo G. Role of buckwheat diet on rats as prebiotic and healthy food. Nutr Res [Internet]. 2003;23(6):803–14. Available from:
9. Stringer DM, Taylor CG, Appah P, Blewett H, Zahradka P. Consumption of buckwheat modulates the post-prandial response of selected  gastrointestinal satiety hormones in individuals with type 2 diabetes mellitus. Metabolism. 2013 Jul;62(7):1021–31.
10. He J, Klag MJ, Whelton PK, Mo JP, Chen JY, Qian MC, et al. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr [Internet]. 1995 Feb 1;61(2):366–72. Available from:
11. Vanegas SM, Meydani M, Barnett JB, Goldin B, Kane A, Rasmussen H, et al. Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults. Am J Clin Nutr [Internet]. 2017 Mar 1;105(3):635–50. Available from:
12. Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study. Obesity [Internet]. 2012 Feb 1;20(2):421–7. Available from:
13. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr [Internet]. 2008 May 1;87(5):1558S-1561S. Available from:
14. Wieslander G, Norbäck D, Wang Z, Zhang Z, Mi Y, Lin R. Buckwheat allergy and reports on asthma and atopic disorders in Taiyuan City, Northern China. Asian Pacific J Allergy Immunol. 2000;18(3):147–52.

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