The Intake of Instant Noodles Could Be Linked to Poor Diet Quality
According to some studies, eating instant noodles frequently may be linked to a poor quality diet in general.
In one study, the diets of instant noodle users and non-users were compared.
The consumers of instant noodles did consume more of a few specific micronutrients, but they consumed significantly less of protein, calcium, vitamin C, phosphorus, iron, niacin, and vitamin A.
Additionally, the study found that instant noodle consumers had an increased intake of sodium and calories compared to the non-instant noodle consumers (11).
Additionally, instant noodles may raise your risk of metabolic syndrome, which raises your risk of heart disease, diabetes, and stroke.
A 2014 study looked at the diets of 10,711 adults. It found that eating instant noodles at least twice per week increased the risk of metabolic syndrome in women (19).
In a different investigation, 3,450 young adults’ vitamin D status was compared to dietary and lifestyle factors.
Intake of instant noodles was associated with decreased levels of vitamin D. It was also associated with obesity, a sedentary lifestyle and intake of sugar-sweetened beverages (20).
Instant noodles have 861 mg of sodium per serving.
However, if you eat the entire package, that amount doubles to 1,722 mg of sodium (2).
Evidence suggests that individuals who are salt-sensitive may experience negative effects from high sodium intake.
These individuals may be more susceptible to the effects of sodium and an increase in sodium intake may cause an increase in blood pressure (21).
Those who are black, over 40 years old or have a family history of high blood pressure are the most likely to be affected (22).
Reducing sodium intake has been linked to benefits for people with salt sensitivity, according to studies.
One study looked at the effects of reduced salt intake in over 3,153 participants. In participants with high blood pressure, each 1,000-mg reduction in sodium intake led to a 0.94 mmHg reduction in systolic blood pressure (23).
Another investigation looked at the long-term effects of salt reduction in adults at risk of high blood pressure over a period of 10-15 years.
In the end, it found that reducing sodium intake decreased the risk of a cardiovascular event by up to 30% (24).
Instant Noodles May Provide Important Micronutrients
Instant noodles contain a number of micronutrients like iron, manganese, folate, and B vitamins despite being relatively low in some nutrients like fiber and protein.
Some instant noodles are also fortified with additional nutrients.
In Indonesia, about half of instant noodles are fortified with vitamins and minerals, including iron. One study actually found that consuming iron-fortified milk and noodles can decrease the risk of anemia, a condition caused by iron deficiency (9).
Additionally, some instant noodles are made using fortified wheat flour, which has shown potential in increasing micronutrient intake without changing the taste or texture of the final product (10).
Additionally, studies have suggested that consuming instant noodles may lead to higher intakes of specific micronutrients.
A 2011 study compared the nutrient intake of 6,440 people who ate instant noodles and people who didn’t.
Those who consumed instant noodles had a 31% greater intake of thiamine and a 16% higher intake of riboflavin than those who did not eat instant noodles (11).
Monosodium glutamate (MSG), a common food additive used to improve flavor in processed foods, is present in the majority of instant noodles.
Though the FDA recognizes MSG as safe for consumption, its potential effects on health remain controversial (12).
Products must disclose the presence of added MSG on the ingredients label in the US (12).
MSG is also naturally present in foods like tomatoes, cheese, yeast extract, soy extract, hydrolyzed vegetable protein.
Some studies have linked extremely high MSG consumption to weight gain and even increased blood pressure, headaches and nausea (13, 14).
However, other studies have found no association between weight and MSG when people consume it in moderate amounts (15).
Some research has also suggested MSG may negatively impact brain health. One test-tube study found that MSG could cause swelling and death of mature brain cells (16).
Nevertheless, other research has shown that dietary MSG likely has little effect on brain health, since even large amounts are not able to cross the blood-brain barrier (17).
MSG is probably safe in moderation, but some people may be sensitive to it and should keep their intake to a minimum.
This condition is known as the MSG symptom complex. Sufferers may experience symptoms such as headaches, muscle tightness, numbness and tingling (18).
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FAQ
How many calories does a bowl of noodles contain?
Instant noodles have 188 calories per serving, which is less than some other types of pasta (2). For instance, a serving of canned spaghetti and meatballs has 257 calories while a serving of pre-packaged lasagna has 377 calories (3, 4).
Can I eat noodles in diet?
When trying to lose weight, noodles are not the best option because many noodle dishes are high in fat and carbohydrates but low in protein. Eating a dish with too many carbohydrates and fats can be difficult to control because balance is important when trying to follow a healthy diet.
How many calories are in a small bowl of noodles?
There are 219 calories in 1 cup of cooked Noodles. * The% Daily Value (DV) indicates how much a nutrient contributes to a daily diet in a serving of food.
How much calories is in Maggi?
1 packet (73 g) of Maggi 2 Minute Noodles Cheese Flavour contains 313 calories.
