by Are you a fan of instant noodles? If so, you should know these 5 side effects of instant noodles. Although they may be quick to prepare, they can harm your health in many ways!
Instant noodles are very popular, thanks to their delicious taste and quick preparation. However, despite their widespread love, instant noodles are not aligned with a healthy diet. They are high in sodium, preservatives, and other chemicals, making them one of the unhealthiest food choices. In fact, regular consumption of instant noodles can lead to several health problems, such as high blood pressure, heart disease, and metabolic syndrome. Although they may take less time to prepare, it is essential to be aware of their nutritional disadvantages and limit their intake for better overall health.
What are the side effects of instant noodles?
They are one of the most convenient foods that can be prepared easily and quickly. However, they are not considered healthy. Here are 5 side effects of eating instant noodles:
1. Low nutritional profile
Instant noodles are notorious for their poor nutritional content. They hardly offer any essential nutrients like vitamins, minerals, protein and fiber. Instead, they provide a high number of calories, mainly from refined carbohydrates and unhealthy fats, which can be a problem for weight management. If you are eating instant noodles regularly, they can increase the risk of nutritional deficiencies.
2. Contains monosodium glutamate (MSG).
Monosodium glutamate (MSG) is a common additive in these noodles, used to enhance flavor. Although the US Food and Drug Administration (FDA) recognizes MSG as generally safe, there is ongoing debate regarding its potential side effects. A study published by the American Journal of Clinical Nutrition suggests that high consumption of MSG is associated with weight gain, headaches, nausea, and even high blood pressure. However, other studies have found no link between weight and moderate MSG consumption.
3. High in sodium
One of the most alarming side effects is their high sodium content. One serving can contain more than half of the recommended daily intake of sodium. According to the Journal of the American College of Cardiology, excessive sodium intake is linked to organ damage and can cause a range of health issues, including hypertension (high blood pressure), heart disease, and stroke. “For people with pre-existing heart conditions or people with high blood pressure, regular consumption of instant noodles can worsen these conditions and lead to serious cardiovascular complications,” a explains Nutritionist Saloni Arora.
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4. Made from white flour (maida)
Instant noodles are mainly made from maida, a type of highly processed white flour. Maida is low in dietary fiber and essential nutrients compared to whole grains. Says Arora, “Consuming large amounts of maida can lead to spikes in blood sugar levels, making it very harmful for people with diabetes or insulin resistance.” Additionally, diets high in refined carbohydrates are associated with an increased risk of obesity, metabolic syndrome, and type 2 diabetes.
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5. Potential health risks
Aside from the immediate nutritional concerns, regular consumption of instant noodles poses long-term health risks. A study published by Nutrition Research and Practice suggested that frequent consumption of instant noodles may be linked to metabolic syndrome, a condition that increases the risk of high blood pressure, high blood sugar (diabetes), excess body fat around the waist, and unusual. cholesterol levels.
Another study published by the Journal of Korean Medical Science found that regular consumption of instant noodles is associated with a low level of vitamin D in the body. However, low vitamin D levels are also linked to insufficient exposure to sunlight and a poor diet.
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6. Loaded with bad fats
Instant noodles are often fried in palm oil or other unhealthy oils during their manufacturing process. This results in a product high in saturated fats and trans fats, both of which are known to raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol. “A diet high in these fats can lead to atherosclerosis, a condition characterized by increased fatty deposits in the arteries, increasing the risk of heart attack and stroke,” says Arora.
Additionally, excessive intake of saturated and trans fats is associated with obesity, liver disease, and other chronic health conditions.
7. Packed with harmful preservatives
To extend shelf life and retain flavor, instant noodles are packed with preservatives such as Tertiary butylhydroquinone (TBHQ) and butyl hydroxyanisole (BHA). Although these chemicals are safe in small amounts, long-term consumption can be harmful. A study published by the Iranian Journal of Basic Medical Sciences linked chronic exposure to TBHQ to neurological damage, increased risk of lymphoma, and liver enlargement.
How to make instant noodles healthy?
Now you know how regular consumption of instant noodles can be harmful to your health and its side effects. However, if you’re an occasional instant noodle fan, fear not! You can make it healthy with these tips:
1. Add vegetables
Add fresh or frozen vegetables like broccoli, carrots, or peppers. These vegetables are packed with essential nutrients like fiber, vitamins and minerals, which can help make your instant noodles healthy!
2. Include more protein
Besides vegetables, you can also add boiled egg, shredded chicken, or tofu to increase protein content. This will help meet your daily protein intake and you will feel fuller for longer.
3. Healthy fats
Healthy fats, such as omega-3 fatty acids, help the body absorb some nutrients, such as vitamins A, D, and E. Add healthy fats, such as avocado slices or a drizzle of sesame oil, to increase nutrient intake and increase satiety. ones. .
Also read: Learn these 6 easy heart tips to eliminate junk food from your diet
4. Use less seasoning
You should avoid or reduce the use of flavoring packets provided with instant noodles, as they may contain high sodium and MSG. Instead, you can use fresh herbs like cilantro or a sprinkle of chili flakes to add flavor and some antioxidants.
5. Control portion size
It’s easy to overdo it with instant noodles. But try to stick to one serving and avoid finishing the condiment packet if it’s too high in sodium. You can also choose whole grain or brown rice options to increase fiber and nutrient content.
Keep these tips in mind when preparing instant noodles and make it healthy for you!
