How to Enjoy Healthy Instant Noodles: Uncovering the Facts
Instant noodles are a global phenomenon, that has long been associated with quick, tasty and affordable meals. However, their health impact has often sparked debate among consumers and nutritionists alike.
Instant noodles are commonly thought to be low in nutritional value, high in calories and high in salt. However, is this always true?
In this article, we'll explore just how healthy instant noodles are, debunking common myths and uncovering the facts.
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How healthy are instant noodles?
The short answer is, it depends.
As with many foods, it's important to pay close attention to the nutritional values of instant noodles. This is especially true if you are watching your calorie, carbohydrate or sodium intake.
Nutritional values can vary significantly by brand, pack size and flavour. They can also vary a lot depending on what you choose to each with them.
At best, some instant noodles can contribute to a wholesome meal. This is true when eaten in moderation and combined with protein and vegetables.
At worst, some brands of instant noodles can be especially high in calories, sodium and preservatives. This could be made worse if eaten with unhealthy foods such as processed meats and saturated fats.
How many calories do instant noodles contain?
The calorie content of a pack of instant noodles can vary significantly depending on the brand, pack size, and flavour. This makes it important to always read the label carefully.
On average, a standard packet of Asian instant noodles contains between 350 to 500 calories. It's important to consider the seasoning packets and any additional toppings you add as these can increase the calorie count.
For example, one 120g packet of Nongshim Shin Ramyun Instant Noodles contains 506 kcal. This is around 25% of the recommended daily calorie intake for women and 20% for men.
What are the nutritional values of instant noodles?
Similar to calories, the nutritional values of instant noodles can vary depending on a variety of factors. Instant noodles are however renowned for being low in nutrients and high in salt.
For example, one 120g packet of Nongshim Shin Ramyun Instant Noodles contains:
Fat: 16g (22% of recommended daily value)
Carbohydrate: 82g (31% of recommended daily value)
Protein: 9.8g (20% of recommended daily value)
Salt: 4.6g (76% of recommended daily value)
It's crucial to understand these values and how they fit into the rest of your daily diet. This is important to make informed choices about your instant noodle consumption.
How to make your instant noodles healthier?
Healthier instant noodles are great for those seeking a healthier lifestyle. Especially for those who don't wish to sacrifice convenience.
There are three key ways to make your instant noodles healthier.
Firstly, you should choose healthier instant noodles varieties where possible. These may contain healthier ingredients and have better nutritional values.
Secondly, balance instant noodles with other nutritious foods such as protein and vegetables. This will help to include a wider array of nutrients in your meals.
Finally, you should always eat in moderation. Understand the nutritional values of the full meal and what share of your recommended daily value they amount to.
Which instant noodles are healthier?
As consumers grow more health-conscious, there's been a rise in people choosing healthier instant noodles. These include wholegrain, plant-based (e.g. konjac), low-salt or low-carb alternatives.
Consumers are also taking notice of brands with healthier production processes. For example, those using natural drying instead of traditional frying, for healthier preservation. Such innovations offer a more nutritious alternative to standard instant noodles.
How do you turn instant noodles into a healthy meal?
You can turn your instant noodles into a healthy meal by making a few small adjustments.
- Add Fresh Vegetables: Toss in your favourite vegetables such as spinach, peppers, or carrots for added nutrients.
- Include Protein: Extra protein such as chicken, tofu, or boiled eggs can make your meal more filling and nutritious.
- Opt For Whole Grain Options: Some instant noodle brands offer whole-grain or lower-carb noodles. We personally enjoy konjac noodles when trying to eat healthily.
- Moderate Seasoning: Use less of the provided seasoning to reduce sodium and salt intake, or substitute with natural spices.
Watch Our Easy Veggie Konjac Noodles Recipe
Are there any healthy brands of instant noodles?
Below are a few instant noodle brands that we have tried which are focused on a healthier experience while maintaining a great taste.
KiKi
KiKi instant noodles from Taiwan stand out from the pack. They are handmade purely from flour and water thus eliminating the need for additives. What's more, natural sunlight is used for drying and preservation ditching the use of salt as a preserver. These popular dry-stirred noodles are amongst our personal favourites. They include the fragrant and spicy Szechuan Pepper and the wonderfully flavoured Aromatic Scallion.
immieats
For the health-conscious noodle-lover, immi ramen is 100% plant-based, low-carb and keto-friendly. Best of all, you can slurp it down guilt-free! immi ramen was founded to create a more nutritious version of ramen without compromising on its delicious rich umami flavour. immi ramen comes in three yummy flavours including spicy 'beef', black garlic 'chicken' and tom yum 'shrimp'.
Final Word
Instant noodles are often seen as a convenient although somewhat unhealthy meal. However, there's no reason why this has to be the case.
Instant noodles can form part of a healthy diet but only if consumed in moderation and with care. Be willing to make a few small adjustments such as adding veggies, moderating seasoning and picking healthier brands. If you do this you will be able to enjoy instant noodles without compromising on your health goals.
