How Bad is Instant Noodles for Health? Does Adding Veggies Make It Better?

by | Apr 4, 2023 | dietician avni kaul |

Who doesn’t crave a bowl of instant noodles once in a while? It’s quick, easy, and comforting. Not to mention, it’s an affordable go-to meal for busy days. There’s hardly any child or adult who can resist these delicious noodles. They are a staple in many households and an excellent way to satisfy hunger pangs without spending much money. However, did you know that instant noodles can be unhealthy if eaten too often?

It is high in sodium, preservatives, and other unhealthy ingredients. Therefore, it is important to enjoy them in moderation and ensure to get a balanced diet otherwise. Let’s first understand why this much-loved snack has earned such a bad reputation.

Delhi's leading dietician Avni Kaul

  1. Carries Trans fats:

Instant noodles are pre-cooked and deep-fried before packaging to extend their shelf life. Usually, the oil used for frying is palm oil which has a high content of saturated fats and is detrimental to health. Trans fats or saturated fatty acids raise “bad” cholesterol and lower “good” cholesterol. This increases the risk of heart disease and Type 2 diabetes. And your little ones will gain weight rapidly.

  1. High Sodium Content:

While sodium is a vital mineral for the proper functioning of the human body, it is important to consume it in moderation. The sodium used as a preservative in instant noodles increases the risk of stomach cancer, high blood pressure heart disease, and even stroke. A 100 gm serving of instant noodles may contain around 397 mg to 3678 mg of sodium which exceeds the recommended daily sodium intake for kids and adults.

  1. Contains MSG and TBHQ:

The presence of monosodium glutamate (MSG) and tertiary-butyl hydroquinone (TBHQ) used as flavor enhancers has been linked to several health issues like obesity and metabolic disorders, high blood pressure, weakness, chest pain, heart palpitations and flushing of the skin when consumed in excess. If exposed to TBHQ for a prolonged period of time, it may cause neurological damage, increase the risk of lymphoma and liver enlargement.

  1. Propylene Glycol:

This additive that preserves the texture of instant noodles and keep them moist longer can cause kidney failure, liver disease, dermatitis, and even heart attack when consumed for a prolonged period. Are there any ways to make instant noodles healthier?

Yes, there are. Delhi’s leading Dietician Avni Kaul shares a few healthy options:

  1. Instead of using the dried vegetable packet, try adding fresh vegetables like broccoli, spinach, carrots, bell peppers, bok choy, and mushrooms. This will add essential nutrients such as potassium, dietary fiber, folate, vitamin A, and vitamin C to your instant food.
  2. Consider adding some protein to your noodles, such as tofu, eggs, or lean meats.
  3. You can replace those seasoning packets with seasonings and condiments that need no extra cooking. Sesame oil, miso paste, soy sauce, fish sauce, and Thai curry paste are just a few examples. You may also add dried herbs and spices, cilantro, or fresh parsley for garnish.
  4. Choose a healthy variety of instant noodles. Look for noodles that are made with whole grains, such as brown rice or oats. These are higher in fibre and other nutrients than traditional white flour noodles. Avoid noodles with added sugar, salt, and artificial flavours and colours
  5. .

Takeaway – Now that you know the tricks of making your bowl of instant noodles healthier, you can enjoy your meal with peace of mind. Experiment with different combinations of ingredients to find what works best for you.

Dietician Avni Kaul
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