People who are on a budget or short on time like them because they are inexpensive and only take a few minutes to prepare.
Although eating instant ramen noodles on a regular basis may be convenient, there is debate over its healthfulness.
This article examines instant ramen noodles objectively to assist you in determining whether this convenient dish can be included in a healthy diet.
A packaged variety of instant noodle known as ramen is made from wheat flour, a variety of vegetable oils, and flavorings.
To reduce cooking time for consumers, the noodles are pre-cooked, which means they have been steamed and then air dried or fried.
Instant ramen noodles can be purchased in cups that can be microwaved with some water added or in packages with a small packet of seasoning.
Ramen noodles are prepared by putting them in a pot of salted boiling water. Because the noodles can also be prepared in a microwave, they are frequently a go-to dish for college students living in residence halls.
Ramen noodles are undoubtedly tasty and convenient, but their nutritional value needs to be investigated further.
The majority of instant ramen noodles are low in calories but deficient in important nutrients, though nutritional information varies between products.
For instance, a serving of chicken-flavored instant ramen noodles contains the following ingredients:
To make instant ramen noodles more nutrient-dense, wheat flour is fortified with synthetic versions of some nutrients, such as iron and B vitamins (2).
However, they are deficient in a number of crucial nutrients, such as protein, fiber, vitamins A, C, and B12, as well as calcium, magnesium, and potassium.
Furthermore, packaged foods like instant ramen noodles lack the antioxidants and phytochemicals that have a variety of health benefits compared to whole, fresh foods (3).
Not to mention, they provide a lot of calories without providing the full range of nutrients that a more nutritious meal made up of protein, vegetables, and complex carbohydrates would.
Ramen noodles have only 188 calories per serving (43 grams), but most people eat the entire package, which contains two servings and 371 calories.
It should be noted that fresh ramen noodles, which are traditional Chinese or Japanese noodles typically served in soup form and topped with wholesome ingredients like eggs, duck meat, and vegetables, differ from instant ramen noodles.
Processed foods, including packaged foods like ramen noodles, are one of the main sources of dietary sodium intake (4).
Negative effects have been linked to inadequate sodium intake, but too much sodium can also have a negative impact on health.
An increased risk of stomach cancer, heart disease, and stroke, for instance, has been associated with consuming a diet high in salt (5, 6).
A high-sodium diet may also increase blood pressure in some individuals who are thought to be salt sensitive, which could be harmful to the health of the heart and kidneys (7).
Although the World Health Organization’s current intake recommendation of two grams of sodium per day is controversial, it is obvious that limiting foods with a high salt content is best.
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.
However, because they are inexpensive and simple to make, ramen noodles are a good option for people who are short on time.
Because of this, it’s likely that many people eat ramen more than once a day, which can result in extremely high sodium intake.
Instant ramen noodles, like many processed foods, include flavor enhancers and preservatives that may be harmful to your health.
The chemical tertiary butylhydroquinone, also referred to as TBHQ, is frequently found in instant ramen noodles.
Although animal studies have shown that TBHQ is generally regarded as safe in very low doses, long-term exposure may cause neurological harm, raise the risk of lymphoma, and enlarge the liver (9).
Additionally, studies conducted in test tubes have revealed that the preservative TBHQ can harm DNA and that some individuals exposed to it have experienced vision disturbances (10).
It’s an ingredient added to savory foods to improve flavor and increase their palatability.
Certain people may be more sensitive to MSG than others. This preservative has been linked to symptoms including flushed skin, headaches, nausea, high blood pressure, weakness, and tight muscles (11, 12).
Despite the fact that high doses of these ingredients have been associated with a number of negative health effects, moderate consumption of the small amounts found in food is probably safe.
However, instant ramen noodles and other highly processed foods may be best avoided by those who are particularly sensitive to additives like MSG.
Even though consuming instant ramen noodles on occasion won’t be harmful to your health, frequent consumption has been associated with a poor quality diet overall and a number of negative health effects.
According to a study of 6,440 Korean adults, those who consumed instant noodles frequently consumed less protein, phosphorus, calcium, iron, potassium, niacin, and vitamins A and C than those who did not.
Additionally, those who frequently ate instant noodles ate significantly less fruits, vegetables, nuts, seeds, meat, and fish (13) compared to non-consumers.
Regular consumption of instant noodles has also been linked to a higher risk of metabolic syndrome, a condition characterized by excess abdominal fat, hypertension, diabetes, and abnormal blood lipid levels (14)
Therefore, it’s best to limit your consumption of instant ramen noodles and avoid using them as a regular meal replacement.
Four ways to reduce sodium in ramen
Rinsing your noodles after cooking them, whether on the stovetop or in the microwave, is a good way to reduce the sodium content of your meal.
Drain the ramen in a strainer once they’re almost done.
Put the noodles back in the pot or bowl and add half to a cup of water to finish cooking them. Some of the sodium will be removed with the water after it is drained.
The main source of sodium in your ramen is the seasoning packet, but there are three ways to lower it.
The first is simple: just use less seasoning. Try adding natural herbs or spices to make up for the lack of flavor if you’re concerned.
I’ll show you how to make instant ramen without a packet here.
To the best of your ability, stay away from the seasoning because it will inevitably combine with the water to create broth.
Although some people take extra precautions by re-draining them after seasoning, you can avoid most of the sodium by not drinking the broth.
Use a store-bought broth of your choice, preferably one with low sodium, as a good substitute for the seasoning and the broth. This is especially beneficial if you intend to prepare your own ramen as will be explained later.
What Is Sodium?
While most people use the terms “sodium” and “salt” interchangeably, it’s important to note that they’re not exactly the same thing. Sodium is an essential mineral for healthy nerves and muscles. But since the human body can’t produce it, you must get it through diet.
Natural sources of sodium include meat, dairy, vegetables, and seafood. Additionally, it is included in food, especially processed and packaged items like deli meats, canned soup, snacks, and instant ramen.
On the other hand, salt (i. e. , sodium chloride) is a crystal-like compound made up of 60% chloride and 40% sodium. Even though it contains less sodium than pure sodium, it is still a substantial source of the mineral.
Miso ramen has the same amount of sodium as shoyu ramen
Miso ramen has 5.8 grams of sodium in total too.
So it will be 2. When you consume the noodles and a quarter of the miso ramen soup, you consume 8 grams of sodium.
FAQ
What has the most sodium in ramen noodles?
Surprisingly, out of all the ramen varieties, the transparent shio soup has the most sodium. Shio ramen soup has 4. 3 grams and the noodles have 1. 8 grams of sodium. So shio ramen has 6. 1 grams of sodium in total. It will be 2. When you consume the noodles and a quarter of the shio soup, you consume 9 grams of sodium.
What part of ramen have sodium?
The flavor packet contains the majority, if not all, of the sodium, not the noodles.
Is most of sodium in ramen in the water?
620 milligrams of sodium are contained in one package of plain Ottogi ramen style noodles. As a result, even if you simply eat a package of ramen noodles and discard the seasoning packet, it will still contain about 33% of the sodium that is listed on the package.
Are ramen noodles high in sodium?
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.
