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6 Min
27/01/2026
Read the label of almost any pack of noodles, and you will find ‘refined wheat flour’ as the top ingredient. Sometimes, your tired brain might not even register that as maida. This refined base is low in fibre and micronutrients because the bran and germ are removed during processing. As a result, these noodles digest quickly, cause sharp blood sugar spikes, and leave you feeling hungry soon after eating. So, how does one ditch the maida guilt? Read ahead to find out.
When it comes to noodles, the long, slurpy goodness in a bowl, maida-based packs are not the only option available. You can try swapping refined wheat–based noodles for alternatives made from vegetables, legumes, or whole grains. Options like zucchini or carrot noodles cut down on carbs while boosting fibre and vitamins, while legume-based noodles add plant protein that keeps you fuller for longer. Millet-based noodles, such as foxtail millet, offer slow-digesting carbs and essential minerals. These swaps don’t just reduce guilt – they make your bowl more nourishing, balanced, and satisfying.
Perhaps the best gluten-free noodle alternative out there, zucchini noodles or zoodles, are made with shaved zucchini strips, which require zero cooking. These strands are low-carb, gluten-free and high in water content, vitamins like C and B6, minerals like potassium and fibre. Zoodles are versatile; you can eat them raw or lightly cooked, with sauces (take your pick from below). They’re a great way to increase veggie intake.
Another vegetable option, carrot noodles are ribbons or strands of carrot created with a spiraliser or vegetable peeler. Peeling long strips down the length of the carrot yields noodle-like strands similar to fettuccine or spaghetti. They can be eaten raw or lightly sautéed in sauces or dressings. Being made from carrots, they’re naturally gluten-free and rich in water, beta-carotene (a precursor of vitamin A), potassium, and fibre. You can also choose to turn them into button noodles for an interesting noodle dish.
These are made from legumes, such as chickpeas, lentils, peas, or beans, which are ground and then turned into flour. The flour is shaped into a dough and eventually crafted into noodles. This results in a noodle dish that’s higher in plant-based protein and fibre than traditional wheat noodles and is often gluten-free. Because they’re legume-based, these noodles support steady blood sugar and provide micronutrients like iron and folate. Based on the legume, they will vary in texture and colour and can be boiled and cooked like regular noodles.
Foxtail millet noodles are grain-based noodles made from foxtail millet flour, often blended with wheat flour or other ingredients for texture. Some commercial versions also include spices. To cook, boil them in water until tender and then stir-fry with vegetables or sauces. They offer more fibre, minerals like iron and calcium, and protein than refined wheat noodles, making them a more nutrient-dense choice. They’re suitable as a healthier alternative to instant wheat noodles.
You might have seen the viral potato noodles that look like cute little buttons. You can go down that route and make a dough out of potato flour, boiled potatoes and tapioca flour. If that sounds like too much work, you can make thick udon-like noodles with just potatoes and potato starch. Just instead of the usual potatoes, pick sweet potatoes and sweet potato starch. Once the dough is ready and shaped as per your preference, boil them as you would for regular noodles and toss them in a sauce.
Now that your noodle base is sorted, the confusion begins as to which noodle goes with which sauce. This is where a bit of experimentation will help you. You can go for a buttery soy sauce, the much-loved viral chilli sauce or even the Korean fiery Gochujang sauce with a homemade Gochujang paste. Read on for some ideas.
This sauce leans into rich savouriness that combines the umami depth of soy sauce, rounded off with melted butter and a punch of garlic. A hint of sweetness and low heat balance it out, making it a less aggressive noodle sauce. It’s the kind of flavour that feels indulgent yet comforting, perfect after a rough day.
Creamy, nutty, and layered, this sauce mixes peanut butter and sesame oil for a warm, toasted flavour profile. The acidic element from the peanuts cuts through the richness, and the bit of sweetness keeps it smooth rather than heavy. It’s a satisfying sauce with a mellow depth that coats noodles beautifully.
This sauce is all about the fermentation, spice and its umami. Gochujang gives it a deep, complex spice rather than a sharp burn, rounded out with soy and a bit of sweetness. It has a bold, addictive quality that feels hearty and warming, especially good when you want something with real personality.
Intense and aromatic, this sauce centres on chilli oil’s smoky heat and irresistible fragrance. Balanced with soy, vinegar, and a hint of sweetness, it hits spicy, tangy, and savoury taste receptors all at once. It’s sharp and lively, designed for people who like their noodles unapologetically fiery.
This sauce leans towards three taste profiles – sour, sweet, and salty. Tamarind gives it a tangy backbone, while fish or soy sauce adds savouriness, and sugar smooths everything out. If you want it a little spicy, sneak in chilli flakes towards the end.
At the end of the day, noodles don’t need to be a guilty pleasure or a once-in-a-while cheat meal. With a little curiosity and a lot of creativity, your bowl can go from meh to mindful without losing the slurp factor. Whether you spiral, shave, boil, or stir-fry, these alternatives prove that comfort food can still be clever. So go ahead and mix those sauces and noodle your way to better choices.
