Instant noodles were first made in Japan in 1958. The world's first-ever instant noodles were invented by Momofuku Ando, the Taiwanese-Japanese inventor and businessman who founded Nissin Food Products Co. Ltd. Since its invention, instant noodles have become a well-loved convenience food for millions of consumers all over the world. Popular brands of instant noodles include Top Ramen, Cup Noodles, Maruchan, Mr. Noodles, Sapporo Ichiban, Kabuto Noodles. Today we will discuss its badness to our health if we consume them too often.
How are instant noodles made?
Instant noodles are a type of pre-cooked noodle that have been steamed and dried, usually sold in individual packets, cups, or bowls and usually must be soaked in hot water before eaten. Its main ingredients are typically flour, starch, water, salt, and/or a salt substitute known as kansui, a type of alkaline mineral water that contains sodium carbonate and usually potassium carbonate. Palm oil is also a common ingredient in instant noodles as instant noodles were originally produced by flash frying. However, nowadays, air-dried noodles are also available. Instant noodles come with flavouring packets that contain seasoning, salt, and monosodium glutamate (MSG).
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| Source: Rozette Rago/ The New York Times. |
Since its invention in the fifties, the production process for instant noodles remains more or less the same. All the ingredients are mixed together, then the dough is rolled out and cut into noodles. The noodles are steamed, dried, fried for dehydration, cooled, and then packed individually.
What is the nutritional value of instant noodles?
The nutritional content of instant noodles varies slightly depending on the type or flavour of instant noodles. To give you an idea, here's the nutritional content for 1 serving of instant ramen noodles:
| 1 Serving Size | Nissin Top Ramen Chicken (85g) | Nongshim Shin Original Ramen (56g) | Momofuku Tingly Chili Noodles (95g) |
| Calories | 380 | 240 | 300 |
| Total Fat | 14 g | 8 g | 1 g |
| Saturated Fat | 7 g | 4 g | 0 g |
| Protein | 9 g | 5 g | 11 g |
| Total Carbohydrates | 68 g | 38 g | 63 g |
| Total Sugars | 0 g | 1 g | 5 g |
| Added Sugars | 0 g | N/A | 3 g |
| Fiber | 2 g | 1 g | 2 g |
| Sodium | 1,590 mg | 1,050 mg | 1,400 mg |
A vast majority of instant noodles are low in calories, but are also low in fibre and protein. They are also notorious for being high in fat, carbohydrates, and sodium. While you will be able to get some micronutrients from instant noodles, they lack important nutrients like vitamin A, vitamin C, vitamin B12, and more.
Why are instant noodles unhealthy?
As much as people love consuming instant noodles for their convenience, affordability, and taste, many don't know that there are underlying health risks involved. Consuming instant noodles on a daily basis can have a number of very serious consequences for your health. Here are a few reasons why instant noodles are bad for you:
They're high in sodium
Sodium is a mineral that helps our muscles and nerves function well and also keep our body fluids in balance. It is one of the chemical elements found in salt. Some popular foods that contain high level of sodium are: Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies; Frozen breaded meats and dinners, such as burritos and pizza; Canned entrees, such as ravioli, spam and chili; Salted nuts; Beans canned with salt added.
A single serving of instant noodles can have anywhere between 397 – 3678mg of sodium per 100g serving, sometimes even more. While sodium is an essential mineral for the proper functioning of your body, too much sodium isn't good for your health. A daily recommend of sodium intake is 2,300 mg.
One of the largest contributors to dietary sodium intake is processed foods, including instant noodles. Having a diet high in salt has been linked to an increase in the risk for stomach cancer, heart disease and stroke. In individuals who are considered salt-sensitive, a high-sodium diet may increase their risk for high blood pressure, which, in turn, can negatively impact heart and kidney health.
Considering the 2-g-per-day sodium intake recommendation of the WHO, consuming even just one pack of instant noodles would make it very difficult for you to keep sodium intake within the recommended limits. With that said, people who consume multiple packs of instant noodles per day will undoubtedly lead to massive amounts of ingested sodium.
They contain MSG
Instant noodles have MSG, which is a very common additive found in many processed foods. Its primary role is to enhance the flavour and palatability of foods. While it is widely used in many types of foods and is approved for consumption by the FDA, there are concerns regarding its short- and long-term effects on the body.
Anecdotal reports suggest that consumption of MSG has been linked to symptoms like headaches, nausea, high blood pressure, weakness, muscle tightness, chest pain, heart palpitations, and flushing of the skin. Some studies have also linked high consumption of MSG to obesity and increased blood pressure. However, for the most part, the small amounts of MSG that are found in instant noodles will likely not lead to these side effects as long as they're taken in moderation.
They're low in fibre and protein
Despite being a low-calorie food, instant noodles are low in fibre and protein which may not make them a good option for weight loss. Protein has been proven to increase feelings of fullness and decrease hunger, while fibre moves slowly through the digestive tract, thus promoting feelings of fullness.
Considering the low protein and fibre levels in instant noodles, consuming them regularly likely won't satisfy your hunger or make you feel full at all. In addition, a diet that is low in fibre is associated with a higher risk of digestive conditions such as constipation and diverticular disease as well as reductions in healthy gut bacteria.
They have been linked to poor diet quality
The instant noodle consumers were found to have a significantly decreased intake of protein, calcium, vitamin C, phosphorus, iron, niacin, and vitamin A. They also had an increased intake of sodium and calories. Instant noodles have also been found to increase one's risk of developing metabolic syndrome, a condition that increases your risk for heart disease, diabetes, and stroke. Keep in mind that one package of ramen contains two servings, so if you’re eating the entire package in one sitting, the amounts above would be doubled.
Are ready-meals good for you?
While ready-meals may seem like a more nutritious alternative to instant noodles, a study has found that ready-meals are usually high in saturated fat and salt. Those who consume ready-meals regularly (over 70g/day of ready-made meals) were also found to have a remarkably lower nutrient intake, falling significantly beneath the national nutrient-based recommendations. Overall, ready-meals do not have a healthful nutritional profile and should not substitute whole, fresh foods.
How to make instant noodles heathier?
If you do enjoy the occasional cup of noodles, there are ways to make it healthier. Picking instant noodles made from whole grains, for example, can increase fiber content and boost feelings of fullness. Lower-sodium instant noodles are also available and can help bring down your sodium intake for the day. Dr. McDougall’s, Koyo and Lotus Foods are just a few brands that sell some healthier varieties of instant noodles. You can also use your instant noodles as a base and top them with some healthy ingredients to make a more well-rounded meal.
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| Source: Kitchen Sanctuary. |
- Add vegetables: Adding fresh or cooked vegetables like carrots, broccoli, onions or mushrooms to instant ramen noodles will help add nutrients that plain ramen noodles lack.
- Pile on protein: Since ramen noodles are low in protein, topping them with eggs, chicken, fish or tofu will provide a source of protein that will keep you fuller longer.
- Choose low-sodium versions: Instant ramen noodles are available in low-sodium options, which can cut the salt content of the dish drastically.
- Ditch the flavor packet: Create your own broth by mixing low-sodium chicken stock with fresh herbs and spices for a healthier, lower-sodium version of ramen noodles.
While instant ramen noodles are a cheap carbohydrate source, there are many other healthy, affordable carb options out there. Brown rice, oats and potatoes are examples of versatile, inexpensive carbs for those looking to save money.
Source: Parkway East Hospital, USCF Health, Healthline, Eating Well.
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