Instant noodles are fragrant, crunchy, and inexpensive, making them a popular choice for many people, especially students. However, few realize that regularly consuming instant noodles can pose serious health risks.
Nutritional Value of Instant Noodles
Before packaging and reaching consumers, instant noodles are fried in oil, making them fully cooked and safe to eat raw. Instant noodles are high in carbohydrates, monosodium glutamate, calories, and saturated fats, but they are extremely low in minerals and vitamins. Overall, this makes instant noodles a nutritionally poor food choice. Cooking instant noodles does not make them easier to digest or increase their nutritional value (unless you add vegetables, meat, or eggs). Therefore, the nutritional value and risks of eating raw instant noodles are no different from eating cooked ones, and may even be worse.
The nutritional value and risks of eating instant noodles raw are no different from eating them cooked.
Health Risks of Eating Raw Instant Noodles
Internal Heat
Most instant noodle products are chewy and crunchy due to being fried in oil at high temperatures. As a result, after eating noodles, you often feel thirsty and have a dry mouth. Regular consumption of instant noodles can lead to internal heat, acne, and mouth ulcers.
Increased Risk of Stroke, Atherosclerosis, and Hypertension
Instant noodles contain 15-20% shortening fat, which is primarily in the form of fatty acids that are difficult to digest. Furthermore, instant noodles also contain trans fats that can raise bad cholesterol levels in the blood, increasing the risk of cardiovascular diseases, strokes, atherosclerosis, and hypertension.
Bloating and Stomach Pain
Consuming food fried at high temperatures can lead to bloating. In particular, instant noodles contain many additives and flavorings. These not only diminish taste but also put pressure on the stomach and digestive system. Therefore, consuming too many raw or cooked instant noodles can cause stomach pain and digestive disorders.
Consuming food fried at high temperatures can lead to bloating.
Obesity
One of the well-known dangers of eating raw instant noodles is uncontrolled weight gain. This is because instant noodles contain very few nutrients but still do not provide the necessary calories for the body, leading you to eat additional foods even when you feel full. Consequently, you inadvertently consume too much fat and carbohydrates, increasing the risk of uncontrolled weight gain, obesity, and related diseases.
Since instant noodles are processed by frying in oil and then dehydrating, they contain a high amount of fat. The fat in instant noodles is primarily saturated fatty acids, which are difficult to digest, making up 15-20% of a noodle package. This fat is a primary reason why your body can gain weight quickly without receiving enough nutrients. Regular consumption of saturated fats, especially from raw instant noodles, can have detrimental health effects.
Nutritional Deficiency
As mentioned above, the main components of instant noodles are sauces, fats, and flour, which do not provide the seven essential nutrient groups required by the body. Regular and prolonged consumption of raw instant noodles (such as a breakfast habit) can lead to malnutrition, resulting in consequences like coma, rapid heartbeat, fatigue, and dizziness.
Kidney Stones
Instant noodles are often seasoned with a large amount of salt, which can inadvertently increase the burden on the cardiovascular system and kidneys, potentially leading to kidney stones over time. Additionally, instant noodles contain phosphate, an ingredient that enhances flavor but can also lead to osteoporosis and weak teeth.
Increased Cancer Risk
This is one of the most alarming health risks of consuming raw instant noodles. During the production of instant noodles, various additives (including phosphate), preservatives, and antioxidants are often added to enhance flavor and extend shelf life. If stored for too long, these substances can deteriorate due to environmental factors. When consumed, they may accumulate in the body and cause severe consequences, including cancer. Moreover, the drying or frying process can generate toxic substances like acrylamide, which is a known carcinogen.
Regular and prolonged consumption of raw instant noodles can lead to malnutrition.
How to Consume Instant Noodles Properly
Despite the serious health risks associated with both raw and cooked instant noodles, the taste and convenience of this food cannot be denied. No one can claim they haven’t craved instant noodles or resorted to them when short on funds. However, to minimize the adverse effects of instant noodles, consider the following tips:
- Avoid eating raw instant noodles or “cup noodles”; instead, boil and discard the first water, and cook them in the second water.
- Add plenty of green vegetables to minimize excess fat.
- Supplement each bowl of noodles with 25-30 grams of protein, such as shrimp, pork, beef, or simply add eggs and tomatoes.
- Consider discarding the seasoning packet to reduce the negative effects of eating instant noodles, as it contains many flavorings and oils that can lead to obesity and cardiovascular diseases.
- Limit instant noodle consumption to no more than twice a week.
- Avoid eating instant noodles at night, as the energy from the noodles will not be expended during sleep and can contribute to fat accumulation.
