Instant noodles become usual now in the daily food menu of many families regardless of their economic class in society. The consumption of instant noodles is high in Asian countries. This article covers the dangerous side effects of instant noodles.
Instant noodles are inexpensive and very easy to prepare. Yes, your meal is just two minutes away at a very affordable cost.
It is like a lifesaving food for office going parents and bachelors. However, regular and frequent intake of instant noodles may increase the possibility of severe health effects.
Instant noodles
Instant noodles are pre-cooked, processed and dried noodles available with a packet of flavouring powder or seasoning oil. Instant noodles are usually available as packed noodle blocks or cup noodles [2].
Instant noodles are manufactured by small, medium and large scale industries. There are many brands of instant noodles available in the market. Some of the top brands of instant noodles in the market are,
- Top Ramen Noodles
- Yippie Noodles
- Nestle’s Maggi – 2 Minutes Noodles
- Nissin Cup Noodles
- Knorr Soupy Noodles
- Indomie Instant Noodles
- Patanjali Atta Noodles
- Mr.Noodles
- Wai Wai Instant Noodles
Instant Noodles Ingredients
Flour, sodium chloride (salt) and water are the major ingredients of instant noodles that are selling in Asian countries like India, China, and Indonesia [1].
Some instant noodles are deep-fried in palm oil before packing. These noodles lack of necessary nutrients and highly dangerous to human health.
Interesting Facts of Instant Noodles
- College students consume instant noodles frequently when compared to other adults from the same groups
- Instant noodles are the main source of salt (sodium) intake among adults in South Korea
- A woman who consumes instant noodles more than two times a week are at a 68% higher risk of increasing blood pressure rate
- Instant noodles are mostly consumed in China and other Asian countries due to its affordable price and acceptable taste among the age group of people [1]
Side Effects of Instant Noodles
Many researchers analysed the ingredients and side effects of instant noodles. If instant noodles are very frequent in your diet, then you must be aware of the side effects of instant noodles caused on human health.
1. Causes malnutrition among children
Mesmerizing advertisements easily grab children’s attention. As a parent, you could not easily ignore your child’s wishes.
Some parents think that filling their child’s stomach with anything like instant noodles is adequate.
But, instant noodles are very low on essential nutrients. Thus, regular intake of instant noodles may tag your child as a victim of nutrition deficit [1].
Unicef reported that intake instant noodles among children reduce the intake of vitamins and minerals that are essential for children’s growth [5].
2. Increases blood pressure level
As mentioned earlier, salt is one of the main ingredients of Instant noodles. Instant noodles are rich in salt. The relation between high salt consumption and blood pressure is strong and significant. Increased instant noodles consumption has a strong association with high blood pressure.
A survey was conducted among 3481 college students in the age group 18 – 29 years to understand their instant noodles consumption behaviour. The study identified that the high consumption of instant noodles increases the probability of getting high blood pressure and heart diseases [1].
3. Causes Obesity
Many instant noodles brands use Maida (refined flour) for preparation. Obesity is a major side effect of maida flour.
Unicef reported that childhood obesity is a major concern for China. Increased consumption of instant noodles and fried snacks among children was reported as an important factor for increasing childhood obesity level in China [5].
Instant noodles consumption among children in other Asian countries also increases the chances of childhood obesity. There is a high probability for childhood obesity persisting into adulthood obesity.
Obesity has a strong association with hypertension, type II diabetes, coronary heart diseases and different kinds of cancer [4].
4. Significantly affects women’s health
According to the survey, female students who consumed instant noodles at least 3 times a week were found with increasing blood pressure rate. According to the study, women are more salt-sensitive than men.
Thus, the health effects of instant noodles were high among women when compared to men [1].
5. Associated with stroke mortality
Instant noodles that are rich in salt is not only associated with high blood pressure and heart diseases but also associated with stroke mortality rate [6].
A study conducted in various instant noodles restaurants in Japan to identify the association of instant noodles intake and stroke mortality. The study revealed that frequent intake of instant noodles associated with a high stroke mortality rate [3].
6. Increase the risk of tumours and cancers
Instant noodles that contain the preservative TBHQ (Tertiary-butyl hydroquinone) may weaken your organs. Frequent intake of such instant noodles also increases the risk of tumours and cancers.
An experiment conducted by Dr. Braden Kuo identified that processed instant noodles may take more than 4 hours for digestion whereas fresh noodles take one to two hours for digestion [7].
Propylene Glycol is used in some instant noodles to maintain the noodles’ texture while cooking them. Usually, tobacco products contain Propylene Glycol. This increases the digestion time and also increases the risk of cancer among frequent consumers.
How to select an instant noodles brand and make it healthy?
The study indicated the negative health effects of instant noodles that are rich in salt, MSG and palm oil. So, ignoring instant noodles in your menu would be a good option for you and your child’s health.
If you could not completely ignore instant noodles from your diet, you can consider some healthy alternatives and additions to make it healthier.
Select instant noodle brand that is MSG-free and contains very low sodium. Prefer steamed instant noodles brands rather than deep-fried and packed.
Pick instant noodles that are low in carbohydrates and fat. This may reduce the chances of obesity and blood sugar level.
Flavouring powers that come from contain artificial flavours and colours. So avoid adding flavouring powers with the noodles.
Boil and add protein-rich vegetables, spinach or eggs along with instant noodles. This approach may compensate for the missing macro and micronutrients in instant noodles.
What companies can do to reduce the side effects of instant noodles?
Consumers are becoming more health-conscious in recent days. Thus, instant noodles companies must look for healthy ways of producing their products.
Very few noodles brands consumed among the people in Japan are prepared by high-protein wheat flour. A recent study reported the use of sweet potato granules along with wheat flour in preparing noodles to enhance their nutrient value [2].
Recent research done on mixing spinach puree while preparing instant noodles offer high protein and fiber content. This preparation method also decreases the level of carbohydrate when compared to the traditional method of instant noodles preparation [4].
Leading instant noodles brands must have a corporate social responsibility in offering safe and healthy food products to their customers. Instant noodles brands could consider similar alternatives to make their noodles healthier.