Consumers are looking for convenient and tasty food options, which has led to the explosive growth of instant noodles. The popularity of instant noodles has come to the point where most people almost count it as an essential grocery item.
These instant noodles take less than five minutes to cook and are cheap too. For this reason, instant noodles are the saving grace during untimely hunger pangs as you can serve them as a quick and easy-to-prepare meal. While the acceptance of this product by all age groups is not surprising, its health effects remain a subject of investigation.
Although convenient and delicious, instant or processed noodles are generally unhealthy. They also aren’t the best option if you’re trying to lose weight.
With the growing awareness of health and fitness in India, many people have become more conscious of their food choices and opt for healthier options. As a result, demand for instant noodles has decreased among consumers seeking to lose weight or maintain a healthy diet.
Read on to know why adding instant noodles to your diet may not be the right thing to do.
Nutritional Profile of Instant Noodles
There are many different types of instant noodles, each with a different set of calories and macronutrients that make up their nutritional value.
So if you are planning to include instant noodles in your weight loss diet, you must know what are the calories and how many macronutrients are there in a particular brand of instant noodle.
According to the USDA, 100 grams of instant noodles contain the following nutrients:
- Calories: 478 calories
- Protein: 7.5 grams
- Carbohydrates: 60 grams
- Fiber: 0.8 grams
- Sodium: 2520 mg
- Total Fat: 23.3 grams
- Saturated Fat: 6.67 grams
Nowadays, noodle packets carry healthy-sounding phrases like “just good for you” And “know what’s inside“. However, instant noodles are just prepackaged food.
It won’t have the same goodness as Whole Foods. Under no circumstances should processed foods replace fresh or natural whole foods.
Are instant noodles good for weight loss?
Instant noodles are not a weight loss friendly food. It doesn’t matter if you eat in moderation or use a different recipe than the one on the package; Instant noodles are unsuitable for weight loss.
Plus, it’s a food that will never benefit you nutritionally. But if you enjoy instant noodles and want to stay healthy, consider limiting your intake to once or twice a month. Weekly or daily consumption of instant noodles is exceptionally unhealthy.
According to one study, protein increases feelings of fullness while reducing appetite, making it perfect for weight management. In addition, fiber passes slowly through the digestive tract and makes you feel full. Therefore, high satiety is key to reducing calorie intake and aiding in weight loss.
However, the amount of fiber and protein in instant noodles is very less. Therefore, eating these will not help you feel full. Conversely, the lack of fiber and protein in instant noodles leads to a rapid spike in blood sugar, which triggers cravings for more simple carbs.
College students often consume instant noodles more than three times per week. One study reported that higher consumption of instant noodles among college students aged 18–29 was associated with increased cardiometabolic risk factors, including being overweight or obese.
Reasons why you shouldn’t eat instant noodles regularly
trans fat
Trans fats are not the best fats to consume. Compared to saturated fat, trans fat takes twice as long to break down in the body. Therefore, over time, it builds up and increases bad cholesterol (LDL), reducing the effect of good cholesterol.
contains msg
The high level of monosodium glutamate or MSG adds to the flavor of these noodles. However, studies say that regular consumption of MSG can lead to excessive weight gain, high BMI, obesity and heart problems.
MSG is also called obesity medicine. Experts believe that excessive MSG consumption can lead to lethargy, headache, nausea, thirst and a tingling sensation in the mouth. In addition, consumers may experience numbness, skin rashes, and excessive sweating in certain situations.
HFCS
Instant noodles often contain HFCS (high fructose corn syrup). Research shows that high fructose corn syrup leads to metabolic disorders and obesity.
refined flour
Despite popular belief, flour or oats based instant noodles are not healthy. Although the oats and flour versions of instant noodles contain less MSG, they do not meet other essential nutritional requirements. In addition, instant noodles, regardless of variety, are still refined flour. Therefore, it has minimal nutritional value and is low in fiber.
Even if a packet of instant noodles contains 84% ​​oats, the remaining amount of flour will nullify the benefits of oats. In addition, flour is very high in simple carbohydrates and calories. Hence, if you do not control the portion size then it may increase the blood sugar level.
high sodium content
The high amount of sodium in instant noodles contributes to their distinctive, royal flavor. According to the Recommended Daily Allowance, an average adult should consume a maximum of 2400 mg of sodium per day.
Prepackaged cup noodles contain more than 518 milligrams of sodium. This roughly means that eating more than two cups of noodles a day can easily lead to sodium overload.
Instant noodles are high in sodium. This is due to dehydration to make you crave more. Studies also suggest that high sodium intake is an independent risk factor for obesity.
HealthifyMe Note
While instant noodles are a popular comfort food and a convenient snack, it is not the healthiest food option on the market. Instant noodles, by themselves, do not provide minerals, vitamins, or dietary fiber. In addition, the high fat, calorie, MSG and sodium content of instant noodles may encourage weight gain or obesity rather than sustainable weight loss.
Healthy Alternatives to Noodles
Most pre-packaged foods contain similar unhealthy ingredients. Even if they claim to be vegetables, they are often dehydrated and lack nutrition. Hence, it is best to avoid these processed and packaged products in your diet. The so-called “healthier, vegetable version of instant noodles” is a marketing ploy and should not be relied upon.
Most packaged foods are ultra-processed. Therefore, consuming them increases the amount of carbohydrate, added sugar, saturated fat and sodium. Therefore, limiting the consumption of ultra-processed packaged foods can be an effective strategy for weight loss.
Although instant noodles are not the healthiest option, most people still crave them occasionally. So let’s know some tips to make instant noodles a little better for health:
- Don’t eat instant noodles more than once or twice a month.
- Make your instant noodle recipe healthy by adding fresh vegetables like onion, tomato, capsicum, cabbage. Don’t rely on dehydrated vegetables that come in packets.
- Experiment with your noodle recipes by using a protein such as eggs, chicken, or cheese to satiate it. This can help reduce cravings.
- Do not use the spices that come with the packet. If you use it, add only a little. Or make your own version of the homemade seasoning with less salt.
Since instant noodles are totally a bad idea, here are some healthy snack options that you can add to your weight loss diet:
- 1 handful mix-and-match dried fruits (such as 2 dates + 1 fig or 1 apricot) with some nuts (such as 5 almonds and 2 dry-roasted plain pistachios or cashews)
- 1 medium bowl paneer vegetable poha with homemade curd.
- 2 medium sized oats cheela with homemade green chutney.
- 1 medium bowl paneer or egg stir fry vermicelli / ragi or millet noodles (this is closest to instant noodle texture)
- Zucchini Noodles
conclusion
While instant noodles are an economical and easy food option, they are not suitable for your health, even if you are on a weight loss diet.
While anyone can make these noodles quickly, they lack essential nutrients needed for your health and contain high amounts of sodium, MSG and HFCS. As a result, it may bring temporary satiety but in the long run may cause permanent harm like high blood pressure, diabetes, cancer and obesity.
To eat healthier and lose weight, replace these unhealthy noodles with whole foods like fresh fruits and vegetables and other snack options.
Talk to a HealthifyMe nutritionist to find healthy noodle options that fit your weight and health goals.
research source
1. Data by US Department of Agriculture. Data Type: Branded | Food Category: All Noodles | FDC ID: 401923
https://fdc.nal.usda.gov/fdc-app.html#/food-details/401923/nutrients
2. Moon, J., & Koh, G. (2010). (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity and Metabolic Syndrome, 29(3), 166-173.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
3. Hu, IS, Kim, H., Jo, HK, Lim, CS, Kim, JS, Kim, SJ, Kwon, O., Oh, B., and Chang, N. (2010). (2017). Instant noodle consumption is associated with cardiometabolic risk factors among college students in Seoul. Nutrition Research and Practice, 11(3), 232-239.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449380/
4. He, K., Zhao, L., Daviglas, ML, Dyer, AR, Van Horn, L., Garside, D., Zhu, L., Guo, D., Wu, Y., Zhou, B. (2010). , Stamler, J., and Intermap Cooperative Research Group (2008). Association of monosodium glutamate intake with overweight in Chinese adults: the INTERMAP study. Obesity (Silver Spring, MD.), 16(8), 1875–1880.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2610632/
5. Meyers, AM, Moura, D., & Beeler, JA (2017). High fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity. one more, 12(12), E0190206.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747444/
6. Ma, Y., Hay, FJ, & McGregor, GA (2015). High salt intake: an independent risk factor for obesity? Hypertension (Dallas, Tex.: 1979), 66(4), 843–849.
https://pubmed.ncbi.nlm.nih.gov/26238447/
