Instant noodles have long been a popular choice for many people due to their convenience, affordability, and quick preparation time. However, behind this convenience lies a variety of potential health risks if consumed regularly.
Instant noodles sustained me throughout my university years. That may sound exaggerated, but it emphasizes a truth: instant noodles are very cheap, easy to eat, and convenient. You can even buy cup noodles, which come with a plastic fork; all you need to do is add water and eat. No need to wash dishes, plates, or chopsticks. Once you’re done, just throw everything into the trash… and you have the whole evening free to play games (or maybe study).
In every dormitory back then, if you ran out of water or noodles, you had to call for more immediately. Since students weren’t allowed to cook in their rooms, instant noodles were the only option late at night when all the eateries were closed, or during the end of the month when your part-time salary hadn’t come in yet and your parents hadn’t sent money.
The question arises: Are instant noodles good for you? And what happens if you eat them continuously – 6 or even 7 days a week?
Instant noodles have very few micronutrients.
In fact, all types of instant noodles consist of two main ingredients: carbohydrates and salt. They contain very little fiber or protein, two types of nutrients that help keep you full longer.
So, the paradox is that you eat instant noodles to stave off hunger, but ultimately, instant noodles are not something that can keep you full for long. A few hours after eating them, you will be hungry again.
Abbey Sharp, a nutrition expert in Toronto, Canada, and author of the cookbook “Mindful Glow: Radiant Recipes for Being the Healthiest, Happiest You”, states: Instant noodles have very few micronutrients, meaning they won’t provide you with vitamins, minerals, or antioxidants.
This is also true for cooked noodles, which require boiling rather than just pouring hot water over them.
Back to carbohydrates and salt. In case you’re hungry and want to buy a cup of noodles, depending on the manufacturer, each cup or package of noodles can contain about 1,150 mg of salt or more. “That’s an extremely high amount of salt,” says Jim White, another nutrition expert from the U.S.
According to dietary guidelines recommended by the U.S. government, an adult should not consume more than 2,300 mg of salt per day. Thus, with just 2 cups of instant noodles, you would exceed this limit, not to mention that university students often snack on various other salty foods like chips, skewers, and sausages.
Excessive salt intake over time increases the risk of cardiovascular diseases, high blood pressure, and strokes. In the short term, it can lead to the body retaining water. And water retention means weight gain; your body or even your face might swell up. You will also frequently feel bloated, sluggish, and lethargic as a result.
According to a study from the University of North Carolina, USA, excess salt can also cause headaches and even constipation. This occurs after the body becomes dehydrated – eating a lot of noodles without enough water intake – especially when combined with beverages like beer, energy drinks, or alcohol. Dehydration can impair cognitive function in students, leading to a decline in physical health.
Eating a lot of instant noodles will certainly not be beneficial for your memory and concentration, which are critical for a student before exams or quizzes.
Instant noodles are a low-nutrient food, so you should limit consumption as much as possible.
According to Healthline, most instant noodle products are made from wheat flour, vegetable oil, and flavorings, and undergo processes like steaming, drying, or pre-frying. Although some manufacturers add a few vitamins and minerals, instant noodles still lack many essential nutrients like protein, fiber, vitamins A, C, B12, calcium, magnesium, and potassium. Notably, this food also lacks antioxidants and beneficial phytochemicals found in fresh foods.
What else? White notes that instant noodles are also a food high in MSG and TBHQ. MSG, or monosodium glutamate, is a non-essential amino acid, meaning our body doesn’t require it. However, MSG is an indispensable flavor enhancer for instant noodles; without it, instant noodles would be tasteless.
Although health agencies today consider MSG in food to be safe, some individuals who suffer from “Chinese restaurant syndrome” may still experience nausea, headaches, or dizziness when consuming MSG.
TBHQ, which stands for tert-Butylhydroquinone found in instant noodles, is also deemed safe. However, high doses of TBHQ can lead to various health issues, including neurotoxicity.
Returning to a key ingredient of instant noodles: carbohydrates. Sharp explains that the carbohydrates in instant noodles are refined carbs, meaning all the fiber has been stripped away. Studies show that consuming too many refined carbs can lead to weight gain and type 2 diabetes.
If there’s anything that can redeem the existence of instant noodles, it’s that they contain two micronutrients: riboflavin and thiamine, albeit in very small amounts. Instant noodles also have low sugar content.
But with their high salt and carbohydrate content, nutrition experts unanimously recommend that you should not eat instant noodles frequently. Just eating 1 packet of noodles each day can lead to weight gain, dryness in the mouth, dehydration, and increased lethargy compared to a balanced nutritional state.
Therefore, the bottom line here is that you should be aware of the salt content in instant noodles and the cognitive effects they may have on you the next day. “Everything should be consumed in moderation,” White advises.
For a low-nutrient food like instant noodles, you should limit your consumption as much as possible.
