Low-GI Vietnamese Prawn and Vegetable Noodle Bowl
A refreshing Asian-inspired salad featuring succulent prawns, crisp vegetables, and rice noodles tossed in a zesty lime dressing—perfect for stable blood sugar.
This vibrant Vietnamese-style noodle bowl transforms a simple salad into a blood sugar-friendly meal that's both satisfying and nutritious. By pairing rice noodles with protein-rich prawns and fiber-packed vegetables, this dish naturally moderates glucose absorption while delivering authentic Southeast Asian flavors.
The secret to this recipe's glycemic benefits lies in its balanced composition. Fresh carrots and spring onions provide soluble fiber that slows carbohydrate digestion, while the prawns offer lean protein to further stabilize blood sugar response. The aromatic herbs—coriander and mint—not only add authentic Vietnamese character but also contain compounds that may support healthy glucose metabolism. Rice noodles, while moderate on the glycemic index, are portioned appropriately at 100g dried (50g per serving) and surrounded by vegetables that create a lower overall glycemic load of approximately 12-13 per serving.
For optimal blood sugar management, enjoy this dish chilled and consider eating the vegetables and prawns first before the noodles. The tangy lime dressing uses minimal sweetener—just half a teaspoon of coconut sugar per serving—keeping the flavor bright without unnecessary glucose spikes. This meal works beautifully as a light lunch or dinner, providing sustained energy without the post-meal crash associated with heavier noodle dishes. Each serving contains approximately 28g of carbohydrates, balanced with 18g of protein and 5g of fiber for optimal blood sugar stability.
Blood Sugar Impact
Moderate, gradual blood sugar rise due to the medium GI rice noodles, but well-balanced by protein from prawns and fiber from vegetables. Expect steady energy for 3-4 hours without sharp spikes or crashes.
Blood Sugar Tips
- ✓ Eat the prawns and vegetables first before the noodles to slow carbohydrate absorption and reduce the glycemic response
- ✓ Add extra vegetables like bean sprouts, cucumber, or lettuce to increase fiber content and further lower the overall glycemic impact
- ✓ Take a 10-15 minute walk after eating to help muscles absorb glucose and prevent blood sugar elevation
🥗 Ingredients
- 100 g rice noodles, dried
- 2 pcs small carrots, cut into thin matchsticks
- 2 pcs spring onions, thinly sliced
- 10 g fresh coriander, chopped
- 10 g fresh mint leaves, chopped
- 140 g cooked prawns in chilli, lime and coriander
- 2 tsp reduced-salt soy sauce
- 1 tsp fish sauce
- 2 tsp light soft brown sugar
- 1 pcs lime, zest and juice
- 3.5 oz rice noodles, dried
- 2 pcs small carrots, cut into thin matchsticks
- 2 pcs spring onions, thinly sliced
- 0.4 oz fresh coriander, chopped
- 0.4 oz fresh mint leaves, chopped
- 4.9 oz cooked prawns in chilli, lime and coriander
- 2 tsp reduced-salt soy sauce
- 1 tsp fish sauce
- 2 tsp light soft brown sugar
- 1 pcs lime, zest and juice
👨🍳 Instructions
- 1
Bring a kettle of water to a boil. Place the dried rice noodles in a large heatproof bowl and pour the boiling water over them, ensuring they are fully submerged.
- 2
Let the noodles soak for 5-7 minutes according to package directions until tender but still slightly firm. Drain the noodles in a colander and immediately rinse under cold running water to stop the cooking process and remove excess starch. This cooling step helps lower the glycemic impact by creating resistant starch.
- 3
While the noodles are soaking, prepare your vegetables. Peel the carrots and slice them into thin matchsticks about 5cm long. Trim and thinly slice the spring onions on a diagonal. Roughly chop the coriander and mint leaves, keeping some whole for garnish if desired.
- 4
In a small mixing bowl, prepare the dressing by whisking together the soy sauce, fish sauce, coconut sugar, lime zest, and lime juice until the sugar dissolves completely. The coconut sugar provides gentle sweetness with a lower glycemic impact than regular sugar. Taste and adjust seasoning if needed, adding more lime juice for tanginess or a pinch of stevia if additional sweetness is desired without affecting blood sugar.
- 5
Transfer the cooled and drained noodles to a large serving bowl. Add the carrot matchsticks, sliced spring onions, chopped coriander, and mint leaves to the noodles.
- 6
Add the cooked prawns with their chilli, lime, and coriander marinade to the noodle and vegetable mixture. The prawns should be at room temperature or chilled.
- 7
Pour the prepared dressing over the entire salad. Using tongs or two large spoons, toss everything together thoroughly, ensuring the dressing coats all the noodles, vegetables, and prawns evenly.
- 8
Divide the salad between two serving bowls or meal prep containers. For best blood sugar management, eat the vegetables and prawns first, then the noodles. This eating sequence helps slow carbohydrate absorption. This salad can be enjoyed immediately or refrigerated for up to 24 hours—the flavors will develop beautifully as it sits.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 435 | 870 |
| Carbs | 85g | 170g |
| Sugars | 54g | 108g |
| Added Sugars | 49g | 97g |
| Natural Sugars | 5g | 11g |
| Protein | 26g | 53g |
| Fat | 2g | 3g |
| Saturated Fat | 1g | 1g |
| Unsaturated Fat | 1g | 2g |
| Fiber | 10g | 20g |
| Soluble Fiber | 3g | 6g |
| Insoluble Fiber | 7g | 14g |
| Sodium | 6491mg | 12981mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
These alternatives have virtually zero glycemic impact compared to rice noodles (GI 53-58), dramatically reducing the overall glycemic load of the dish while maintaining the noodle texture.
Raw carrots have a moderate GI of 35-40, while these replacements have negligible carbohydrate content and near-zero glycemic impact, further lowering the meal's glycemic load.
Brown sugar has a GI of 64 and raises blood glucose rapidly, while these zero-calorie sweeteners provide sweetness without any glycemic impact or blood sugar spike.
Many soy sauces contain added sugars that contribute to glycemic load; these alternatives provide umami flavor with minimal to no sugar content, keeping blood glucose more stable.
🔬 The Science Behind This Recipe
# The Science Behind This Blood Sugar-Friendly Bowl
This Vietnamese noodle bowl demonstrates a smart approach to enjoying rice noodles while keeping blood sugar stable. Rice noodles typically have a moderate glycemic index around 55, but the magic happens in how we serve them. The glycemic load of 12.5 per serving is considered low (under 10 is low, 11-19 is medium), which means the actual amount of carbohydrate that will impact your blood sugar is quite manageable. This is a perfect example of why portion control and what you eat alongside carbs matters more than avoiding them entirely.
The prawns are your secret weapon here. As a lean protein source, they slow down how quickly your body breaks down and absorbs the carbohydrates from the noodles. Protein triggers a different digestive process that moderates the release of glucose into your bloodstream, preventing those sharp spikes and crashes. The healthy fats in prawns also contribute to this buffering effect, creating a more gradual, sustained energy release.
The abundance of fresh vegetables and herbs adds another layer of blood sugar protection. Carrots, despite their sweet taste, provide fiber that further slows carbohydrate absorption. The spring onions, cilantro, and mint aren't just flavor enhancers—they're delivering additional fiber and phytonutrients with minimal carbohydrate impact. For best results, try eating your vegetables and protein first, then finishing with the noodles. This "food sequencing" strategy has been shown to reduce post-meal glucose spikes by up to 40%. A 10-15 minute walk after enjoying this bowl can help your muscles absorb glucose more efficiently, further smoothing out your blood sugar response.