Introduction: In China, noodles have a long and storied history. The "Zhubing" of the Eastern Han Dynasty and the "Tangbing" of the Wei and Jin Dynasties were among the earliest names for noodles. Noodles are not only an economical and filling staple food but also a fine delicacy suitable for the most refined tables.
According to historical records, many high-ranking officials and nobles enjoyed eating noodles and would serve them to honored guests. Why are noodles so popular? To find out, a journalist interviewed Sun Mengli, Chief Nutritionist at the Nutrition Department of Peking University First Hospital, and Liu Fangcheng, a Senior Engineer at the Beijing Food Association.
Noodles are best eaten at noon
Noodles are rich in carbohydrates and provide ample energy. During the cooking process, they absorb a large amount of water; 100 grams of uncooked noodles become 400 grams after being cooked. This creates a strong sense of satiety. Furthermore, noodles can stimulate mental activity, as the human brain and nervous system require food with 50% carbohydrates. Noodles are a beneficial source of this. Durum wheat contains B vitamins, which have a stimulating effect on brain cells. Therefore, having a nutritionally balanced bowl of noodles at noon is a good choice. Generally, one should eat foods with higher protein content in the morning, and eating noodles at night is not conducive to digestion and absorption. Eating noodles at noon aligns with the Chinese proverb: "Eat well in the morning, eat your fill at noon, and eat less in the evening."
Do noodles really make you fat?
Every 150 grams of cooked noodles contain 1 gram of fat, 7 grams of protein, and 40 grams of carbohydrates, with a calorie count of 180 kcal. Compared to some high-calorie, high-fat foods, it is not a fatty food. However, it is particularly satisfying. Because many studies have shown that slowly digested carbohydrates can increase satiety, consuming an appropriate amount of noodles daily does not pose a risk of weight gain.
The more chewy the noodle, the more nutritious it is
Due to differences in wheat flour, the texture of the resulting noodles varies. Generally, noodles that are more chewy contain more protein and can better supplement the body's nutritional needs. Of course, the production process can also lead to differences in texture. For example, to make noodles in the north more chewy, salt is added to "awaken" the dough. Liu Fangcheng stated that adding salt to improve the chewiness of the dough does not destroy its nutritional value, so there is no need to worry.
Noodles are best served warm
Noodles can be prepared in a rich variety of ways, from chilled noodles in soup to piping-hot oil-splashed noodles. However, Sun Mengli advises against eating noodles that are too cold or too hot in pursuit of a refreshing or stimulating sensation. Very hot noodles can damage the esophagus, while very cold noodles are not conducive to digestion and absorption. Most of the time, a bowl of warm noodles is the most suitable.
The original soup aids digestion of the original food
There is a saying in traditional Chinese dining: "The original soup helps digest the original food." After eating noodles, dumplings, or tangyuan (sweet rice balls), it is customary to drink some of the original broth. From a nutritional perspective, this is quite logical. Li Peiwen, a Traditional Chinese Medicine doctor at the China-Japan Friendship Hospital of the Ministry of Health, explained that when cooking starchy foods, starch from the surface dissolves into the soup. When heated to 100°C, the starch granules break down into dextrin, which helps with food digestion. Moreover, noodle soup contains digestive enzymes that are not destroyed during the cooking process and can also aid digestion. Therefore, drinking the original soup can help prevent indigestion.
When eating noodles, consider your body type
Professor Yang Li from the China Academy of Traditional Chinese Medicine and Professor Zhang Hude from the Health Preservation Department of Beijing University of Chinese Medicine both stated that the choice of noodles should not be dictated by habit—eating Zhajiangmian in Beijing or Dan Dan noodles in Sichuan. Instead, one should choose noodles based on the season and their own body type to enjoy the delicious food while ensuring health. The several flavored noodles introduced below each have their own suitable audiences and seasons, guiding people to eat noodles more reasonably and healthily.
A bowl of Yangchun noodles after drinking
Yangchun noodles originally referred to a simple noodle soup with no toppings, known as "clear broth plain noodles," and was one of the most common noodle dishes in old Shanghai. Later, because merchants and others considered words like "clear" and "plain" inauspicious, a well-meaning person borrowed the word "Yangchun" from the ancient musical piece "Yangchun Baixue" and renamed the dish "Yangchun noodles." Famous Shanghai eateries of the time, such as "Laobanzhai" and "Siruchun," were excellent places to eat Yangchun noodles. The preparation of Yangchun noodles is simple: place freshly cooked noodles in a bowl and garnish with a few green scallions. However, the "noodles" in Yangchun noodles are quite particular. Some use vermicelli-like noodles, some use thin noodles, and some use wider flat noodles. The most common are medium-thick square noodles, all called Yangchun noodles. Nowadays, Yangchun noodles are mostly made with egg noodles, which have a springy and pleasant texture.
Although Yangchun noodles have no toppings, the broth is very carefully prepared. Some use pure chicken stock, some use a broth made by frying eel bones or small crucian carp with scallions and other seasonings, some use meat bone broth, and some are simply made by pouring boiling water over fine salt, MSG, chopped scallions, and cooked lard. The broth of Yangchun noodles is the most nutritious and worth drinking among all the flavored noodle broths.
Moreover, Liu Fangcheng suggests that people who often socialize should eat a bowl of Yangchun noodles after drinking. A bowl of Yangchun noodles after drinking not only helps to sober up but also has the effect of nourishing the stomach and replenishing the body. Furthermore, because Yangchun noodles have a light flavor, they are suitable for both the elderly and children.
Zhajiang noodles are the most nutritionally balanced
Zhajiang noodles are a characteristic food of Beijing, made by mixing noodles with stir-fried sauce and fresh vegetables. Professor Yang Li believes that among the various flavored noodles, Zhajiang noodles have the most reasonable nutritional balance.
Traditional Beijing Zhajiang noodles usually use yellow soybean paste as the main ingredient and diced fatty and lean pork as the condiment. Yellow soybean paste is relatively high in protein and rich in B vitamins, which to some extent compensates for the vitamin loss during noodle cooking. Its main disadvantage is often being too salty. The content of the stir-fried sauce can actually be more diverse. Using less yellow soybean paste and more sweet bean paste and pure soybean paste can make the flavor more delicious and less salty. Adding a little satay sauce can add a seafood flavor. From a Traditional Chinese Medicine perspective, the diced pork in the sauce has the effects of nourishing the kidneys and blood, and moistening yin and dryness. Therefore, Zhajiang noodles are especially suitable for autumn and winter as a food that moistens dryness. However, pork is relatively high in cholesterol, so people who are overweight or have high blood lipids should not eat too much of it.
The fresh vegetable mix (caima) is key to the nutritional quality of Zhajiang noodles. Candidate ingredients include green peas, shredded cucumber, shredded radish, shredded carrots, and shredded tofu. As long as there is enough vegetable mix to accompany the noodles, it's equivalent to eating a good amount of fresh vegetables, easily achieving dietary diversity, and providing ample supplies of vitamin C and potassium. Adding shredded tofu is particularly important because it can supplement the calcium that is relatively lacking in the sauce and noodles. If the vegetable mix in the Zhajiang noodles is sparse, one can pair it with a small cold dish to increase the intake of vitamins, carotene, and fiber.
Daoxiaomiao noodles are suitable for young people
Daoxiaomiao (knife-shaved noodles) are the most representative noodles from Shanxi and are unparalleled in the world. They get their name from being shaved directly from a dough block with a knife. The noodles shaved this way are thicker in the middle and thinner at the edges. They are smooth on the outside and chewy on the inside, becoming more fragrant the more you chew, and are very popular among those who enjoy noodle dishes.
The noodles shaved by masters in Shanxi are each about 21 cm long and 0.2-0.4 cm thick. They can shave 118 strokes per minute, processing a wet dough made from 2500 grams of flour per hour. There is a popular saying praising this skill: "One leaf falls into the pot, one leaf floats, one leaf leaves the dough, another comes from the knife. Silver fish fall into the water, creating white waves; willow leaves ride the wind down from the treetops." The toppings for Daoxiaomiao noodles (commonly called "jiaotou") are also very diverse, including tomato sauce, meat sauce, mushroom and egg gravy, etc., served with fresh seasonal vegetables like shredded cucumber and mung bean sprouts, and a few drops of aged vinegar, which makes them very delicious.
Liu Fangcheng explains that due to differences in the production process, Daoxiaomiao noodles are harder and less digestible. Therefore, young people can try them more often, but the elderly should not eat them too much. When eating them, one can forgo the traditional sauce and add some shredded chicken, shredded pork, shredded green peppers, and shredded carrots to balance the nutrition. In autumn and winter, shredded cucumber and radish can also be added. Cucumber has the effect of reducing internal heat, while radish can relieve coughs, ease asthma, and alleviate autumn dryness.