Health Benefits of Soba Noodles

health benefits of soba noodles

Benefits of Soba Noodles

Have you tried soba noodles? This Japanese cuisine is not only delicious but also healthy. Soba noodles look like pasta. However, unlike pasta, they are a buckwheat product, not whole grain wheat.

Powerful soba noodles

Buckwheat is the main reason soba noodles are healthier than other noodles and pasta. The health benefits include:

Rich in protein

Note that one serving does not necessarily have more protein than one serving of whole-grain pasta. The difference is the quality of protein. To start with, the body uses the protein in buckwheat better than the protein in normal wheat.

Plus, buckwheat contains high levels of lysine, an amino acid occurring in little levels in plant protein sources like nuts, corn, and wheat.

Therefore, if your diet excludes animal foods, consider including soba noodles for that extra protein quality.


Do you suffer from gluten intolerance or celiac disease? Then you know not to take wheat products. So, normal pasta is a big no-no for you. You can’t even enjoy other Japanese noodles such as Udon noodles.

Health Benefits of Soba Noodles Try Some Today

The good news is that buckwheat is gluten-free. So, you need not salivate as others enjoy noodles. However, make sure the brand of soba noodles you buy is 100% buckwheat.

Some manufacturers include a small percentage of wheat flour.

Contain manganese

Your body requires manganese because it helps:

  • Synthesize hormones
  • Production of energy through metabolism
  • Promote the function and health of the nervous system
  • Synthesize proteins and connective tissue used in blood coagulation

Studies show that a diet rich in manganese reduces the risk of arthritis, diabetes, and osteoporosis (weak bones). In women, manganese reduces premenstrual symptoms.

A one-cup portion of soba noodles has as much as 0.4 milligrams of manganese. That translates to more than 18% of manganese’s RDA for both men and women.

Source of Vitamin B1

Vitamin B1, also called thiamin, has several crucial functions in the human body such as synthesizing adenosine triphosphate (ATP), which is the main source of energy in the body.

It also promotes the functionality and health of the nervous and immune systems. A deficiency in vitamin B1 increases the risk of heart failure and cataracts (clouding of the eye lens).

One cup of soba noodles has about 0.1 milligrams of vitamin B1. The RDA (recommended daily allowance) of vitamin B1 is 1.2 milligrams for men and 1.1 milligrams for women.

Therefore, a one-cup serving of soba noodles provides over 8% of thiamin’s RDA for both men and women.


Prebiotics promote the growth of probiotics. Basically, prebiotic foods have fibers indigestible by the human body. As such, they serve as a good source of food for microorganisms such as probiotics, which are helpful bacteria that promote digestive health.

Buckwheat is a prebiotic food. It can promote the growth of probiotics such as bifidobacteria. A bifidobacteria is a group of bacteria that help with many digestive functions such as increased bowel movement, which in turn reduces constipation.

This group of bacteria also helps with the treatment of H. pylori and irritable bowel syndrome.

Reduce varicose veins

Varicose veins are swollen, twisted veins, which appear dark purple or blue. Varicose veins occur when blood flow is in the opposite direction due to malfunctioning valves in the veins.

They are common on the legs, probably because of the distance from the heart and gravity. Obesity and pregnancy are the main risk factors of varicose veins.

Varicose vein rarely requires medical treatment. All you may need is a dietary change.

Soba noodles contain high levels of rutin, a bioflavonoid that strengthens the veins. Strengthening the veins reduces varicose veins and also prevents them.

However, if the vein ruptures or varicose veins cause soreness on the skin, you need to see a doctor.


Already convinced to try buckwheat noodles? Check out the best soba noodle recipe here.

Health Benefits of Soba Noodles