Instant noodles are quick, cheap and comforting, but are they really a good idea to eat every day?
Here are some key points about what’s in them, the health risks, and how you can actually make your instant noodles healthier.
Instant noodles are cheap and accessible
One of the biggest reasons noodles are so popular is their price. They cost next to nothing, can be cooked in minutes and have a long shelf life.
Noodles offer a sense of home
For many migrants and international students, noodles are more than food.
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They carry cultural meaning and memories, making them a comforting reminder of home in a new place.
What’s inside a typical pack?
Most packets consist of wheat noodles and a seasoning sachet. Some versions include dried vegetables, but the main components remain refined wheat and a lot of salt.
The salt content is sky-high
One serving can contain 600–1,500 mg of sodium.
The World Health Organization recommends less than 2,000 mg per day, so a single bowl can take up most of that allowance.
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Low in fibre
Because they’re made from refined wheat, fibre content is low. That means they don’t support healthy digestion or gut health the way wholegrains do.
Missing protein and nutrients
Instant noodles are filling at first, but the feeling doesn’t last long.
They’re low in protein and contribute very little in terms of vitamins and minerals, which your body needs to function properly.
What happens if you eat them daily?
Research shows frequent noodle consumption is linked to higher risk of metabolic syndrome, which raises the chances of heart disease, diabetes and other chronic illnesses.
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Health risks of eating too many noodles
Too much salt can increase blood pressure and the risk of heart attack or stroke.
A diet without variety also means missing essential nutrients from vegetables, fruits, legumes and wholegrains.
How to make your instant noodles healthier
You don’t have to throw them out. Add frozen or fresh veggies, top with an egg, tofu or chicken, and cut back on the seasoning packet.
You can even swap it for stock, garlic, herbs or chilli. Wholegrain or air-dried noodles are another upgrade.
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Enjoy noodles in moderation
Instant noodles can definitely stay in your pantry. They’re a handy, nostalgic and tasty meal. Just not something to rely on every day.
With small tweaks, you can keep the comfort while making them much healthier.
This article is based on information from Rnz.co.nz.
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