Rumors
*Friends should be familiar with soba noodles, right? Soba has always been a "light" existence in health circles, and it is recommended to eat it whether it is to control weight or regulate blood sugar. 
Copyright Gallery**,Not authorized**However, there have been rumors about soba noodles on the Internet recently, such as"Buckwheat contains lectins, which can cause leaky gut if eaten", "Soba contains oxalic acid, which can affect the absorption of nutrients", "Buckwheat is not friendly to blood sugar", ......So are these claims true? 
Analytics
Could it be that soba noodles are unhealthy food? Don't panic yet, in this article, let's talk about soba noodles and see if it's a healthy ingredient. Let's start with the conclusion:The previous rumors about soba are untenable, and soba is quite healthy for most people, but some people with bad stomach can't eat too much at a time to avoid indigestion. Let's talk about it in detail. 1. Is buckwheat a grain?
To talk about soba, we have to first look at what soba is. Buckwheat is a herbaceous plant of the genus Buckwheat in the family Tateaceae, also called black wheat and buckwheat, and the edible part is seeds, which are usually eaten as miscellaneous grains. 
Copyright Gallery**,Not authorized**There is a "wheat" word in buckwheat, and many people will think that it belongs to a kind of grain. However, buckwheat is not actually a grain, it is a "fake grain", and it is not to say that buckwheat is a fake product. This is because the cereals we usually talk about in the field of food nutrition are the seeds of gramineous crops, such as wheat, rice, millet, etc.; There are also bean-like foods, such as soybeans, mung beans, red beans, kidney beans, etc., but buckwheat is not counted as a grain, so it is called "fake grain". 2. Is eating soba noodles harmful to health?
In the past, buckwheat was advertised as a healthy grain, but now there are rumors that eating soba noodles is harmful to your health, is this true? Let's take a look at them one by one. 1) Soba noodles contain plant lectins, which can cause leaky gut? Buckwheat as a seed of an herb contains plant lectins, but it does not affect the digestive system as rumored, and can even cause leaky gut. Plant lectins are anti-nutritional factors, which will affect the absorption and utilization of nutrients in the human body, and may also cause food poisoning, nausea, vomiting, chest tightness, dizziness, abdominal pain, diarrhea and other symptoms when ingested too much. That said, we don't have to worry at all, why do we say that? Because of plant lectins, it is not heat-resistant! Boil, boil, stir-fry, and it will be safe and harmless. If you look back at how we eat soba noodles, no one will ever eat noodles??? When the soba noodles are cooked, the plant lectins are also decomposed and destroyed. Moreover, plant lectins are ubiquitous in plants, especially legumes, such as beans, green beans, etc., these ingredients are not less used to stir-fry, so don't worry about buckwheat noodles. 2) Is soba noodles bad for blood sugar control? The rumor says that soba noodles have a higher glycemic index than apples, pears, bananas, sweet potatoes, etc., and that they are also high-carb foods, which is not good for blood sugar control. In fact, soba noodles are very suitable for people who need to control their blood sugarBuckwheat flour is made by grinding the husks of buckwheat seeds, and buckwheat flour is rich in nutrients such as dietary fiber and B vitamins, making it feel full and help control appetite. Although the GI value of soba noodles is 59, which is higher than that of fruits such as apples, pears, peaches, and bananas, it is still very friendly to blood sugar compared to high-GI foods such as white rice (GI 82 90) and white steamed buns (85 88). [2] As for the carbohydrate content of soba noodles, it is 702g 100g, which is a little lower than the somen we often eat. In addition,Buckwheat flour also contains a high level of resistant starch, which helps to improve postprandial blood sugar and glucose metabolism, and reduces the risk of coronary heart disease, obesity, and diabetes. Partial nutritional comparison between soba and somen noodles
3) Soba noodles have oxalic acid, which affects nutrient absorption? Buckwheat as a plant seed will indeed contain a part of oxalic acid, oxalic acid is also an anti-nutritional component, after being eaten into the human body, it is easy to combine with calcium, iron and other minerals in the body, thereby affecting the absorption and utilization of these nutrients by the human body. But even that shouldn't be too much of a concern. Oxalic acid will dissolve in water during the cooking of soba noodles, so if you don't want to consume too much oxalic acid, you can skip the noodle soup. 
Copyright Gallery**,Not authorized**On the whole, eating soba noodles is not harmful to health, and eating it often also helps to stabilize blood sugar and help**, compared with wheat flour as raw materials, soba noodles can also allow us to consume more protein, dietary fiber, vitamin B, potassium, magnesium, calcium and other nutrients. Some researchers have also found that partially replacing wheat flour with buckwheat flour (buckwheat flour is added in the range of 5% to 30%) has a positive effect on the quality of noodles, increasing the total polyphenol content and anti-inflammatory and antioxidant capacity of noodles. 3. People with gluten allergies can eat with confidence
Soba noodles are not only a healthy food, but even those with gluten allergies can eat them with peace of mind. Gluten is mainly found in foods such as wheat, barley, rye, etc., which contain a protein component, which is gluten. If you are allergic to gluten, eating these foods or other foods made with these foods as raw materials, such as bread, steamed buns, dumplings, noodles, cakes, biscuits, etc., are prone to allergic reactions, which may cause bloating, diarrhea, vomiting and other uncomfortable symptoms. Buckwheat flour is a high-quality gluten-free ingredient, and buckwheat noodles made from buckwheat flour are suitable for people with gluten allergies. 4. How to choose soba noodles?
Since soba noodles are a healthy food, you have to be careful in your selection, otherwise you may be "pitted"! There are many types of soba noodles on the market, and some of them may not be 100% soba noodles although they are written on the packaging, but they may not be 100% soba, and if you look closely at the ingredient list, you will find that the main ingredient is wheat flour, and the buckwheat flour content may be less than 30%. 
Figure: Soba noodles with 20% buckwheat flour
Figure: Soba noodles with 100% buckwheat flourIf you can't buy 100% pure soba, then look at the position of buckwheat flour in the ingredient list, and the first place indicates that the content is relatively high. At the same time, you should also pay attention to the sodium content in the nutrition facts list, choose the one with low sodium content, and avoid consuming too much sodium, which is not good for blood pressure. For example, the sodium content of this picture below is as high as 900mg 100g, and if you eat 100g of such buckwheat noodles, you will ingest nearly 23g of salt accounts for nearly 50% of the maximum recommended intake of salt in the Dietary Guidelines for Chinese Residents. 
Figure: Soba noodles with a high sodium content
Figure: Soba noodles with a sodium content of 0 As for how to eat soba noodles, it is recommended to eat them with good vegetables and protein-rich foods, such as soba noodles with shredded vegetables and meat, soba noodles with tomatoes and eggs, and soba noodles with cold salad. Conclusion
Compared with the white noodles we usually eat, buckwheat noodles are still a relatively healthy food, which is very suitable for people who need to control blood sugar, those who need to be the best friends, and those who are allergic to gluten. However, due to the relatively high dietary fiber content of soba noodles, people with poor gastrointestinal function and poor digestion should be careful not to eat too much!