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).
What is the nutritional value of instant noodles?
Depending on the type or flavor of instant noodles, the nutritional value varies slightly. Here is a list of the nutrients in 1 serving (43g) of instant ramen noodles to give you an idea:
The majority of instant noodles are low in calories but high in protein and fiber. They are also infamous for having high sodium, fat, and carbohydrate content. Instant noodles do contain some micronutrients, but they don’t contain essential vitamins like vitamin A, vitamin C, vitamin B12, and others.
Even though many people enjoy eating instant noodles because of their affordability, convenience, and flavor, many are unaware of the health risks they pose. Daily consumption of instant noodles can have a number of very serious health effects. Here are some factors that make instant noodles unhealthy:
The sodium content of a single serving of instant noodles can range from 397 to 3678 mg per 100g, and occasionally it can be even higher. While sodium is a necessary mineral for your body to function properly, consuming too much sodium can be harmful to your health.
Processed foods like instant noodles are one of the main sources of dietary sodium intake. A high-salt diet has been associated with an increased risk of stomach cancer, heart disease, and stroke. A high-sodium diet may increase the risk of high blood pressure in people who are thought to be salt-sensitive, which can harm the health of the heart and kidneys.
If you take into account the WHO’s recommendation of 2 g of sodium per day, eating even just one pack of instant noodles would make it very difficult for you to maintain sodium intake within the suggested limits. That being said, individuals who regularly consume several packs of instant noodles will undoubtedly consume a significant amount of sodium.
MSG, a very common additive present in many processed foods, is present in instant noodles. Enhancing food flavor and palatability is its main function. Despite the FDA’s approval for consumption and its widespread use in a variety of foods, there are worries about both its immediate and long-term effects on the body.
Anecdotal evidence indicates that MSG consumption has been linked to symptoms like headaches, nausea, high blood pressure, drowsiness, tight muscles, chest pain, and skin flushing. After consuming MSG, if you experience any of these symptoms, you may have a condition called the MSG symptom complex. Although the link has not been proven conclusively, it is acknowledged that a small proportion of people may experience these temporary reactions to MSG.
Additionally, some studies link excessive MSG consumption to obesity and elevated blood pressure. However, as long as MSG is consumed in moderation, the small amounts found in instant noodles are probably not going to cause these side effects.
FAQ
Is there a lot of sodium in noodles?
The sodium content of a single serving of instant noodles can range from 397 to 3678 mg per 100g, and occasionally it can be even higher. While sodium is a necessary mineral for your body to function properly, consuming too much sodium can be harmful to your health.
Do plain noodles have sodium?
The most popular option for the term “pasta” is 1 cup of cooked spaghetti without added salt, which contains approximately 1 mg of sodium. The table below displays the sodium content of various types and serving sizes of pasta.
How much sodium is in just ramen noodles?
One package of instant ramen noodles contains 1,760 mg of sodium, which is 88% of the WHO’s recommended daily intake of 2 grams. It would be very challenging to maintain sodium intake close to the current dietary recommendations if only one package of ramen noodles were consumed each day.
Do egg noodles contain sodium?
One cup of Egg Noodles (Enriched, Cooked), which has about 8 mg of sodium, is the most popular option when people think of “noodles.”
