Are instant ramen noodles harmful?

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Instant ramen has become a favorite dish of many people who do not have much time or tight budget. Ramen is a dish that originated in China, but modern instant ramen was invented in Japan. Some people mistakenly believe that instant ramen is healthy just because it is Japanese and also because the noodles are cooked in soup, all soups are nutritious and healthy. So is this view correct?

1. What is ramen?

Ramen noodles originating from Japan are usually made from wheat and flour, served with soups flavored with seafood, pork, beef or vegetables. This ramen is popular in many Asian countries, in each country there is a separate version of ramen, but basically it is still not much different from the original.
Today, ramen has become a commercialized dish by being produced in the form of instant noodles. The essence is still noodles made from flour, salt and starch, the main difference is that instant ramen noodles often have artificial flavors, dehydrated ingredients and preservatives.
Instant ramen noodles tend to be affordable, convenient, can be carried to many places and are easy to prepare, so they are popular with many people.

2. Nutritional composition of ramen noodles

Nutrition facts in some products, most instant ramen noodles are low in calories but still lacking in important nutrients:
For example, a serving of chicken flavored instant ramen has:
Calories : 188 Carbs : 27 grams Total fat : 7 grams Protein: 5 grams Fiber : 1 gram Sodium: 891 mg Thiamine (vitamin B1) : 16% of Reference Daily Intake (RDI) Folate (vitamin B9) : 13% RDI Manganese: 10% RDI Iron : 9% RDI Niacin (vitamin B3) : 9% RDI Riboflavin (vitamin B2): 6% RDI

3. Are instant ramen noodles bad for you?

3.1. Lack of important nutrients Instant ramen noodles are pre-cooked, that is, steamed and then air-dried or fried to shorten cooking time for consumers.
Instant ramen noodles are made with wheat flour fortified with synthetic forms of certain nutrients such as iron and B vitamins to make the noodles more nutritious. However, the composition of noodles lacks many important nutrients such as protein, fiber, vitamin A, vitamin C, vitamin B12 (cobalamin), calcium, magnesium and potassium.
Furthermore, packaged foods like instant ramen noodles lack antioxidants and phytochemicals that have positive health effects in a variety of ways. Plus, they're high in calories without a lot of nutrients.
3.2. High amounts of sodium Sodium is a mineral that is essential for the normal functioning of your body. Not enough sodium in the diet can have health effects, but too much sodium from salt in the diet is not healthy. And one of the factors that contributes to the amount of sodium in the diet is processed foods, including instant ramen.
For example, a diet high in salt increases the risk of stomach cancer, cardiovascular disease and stroke. Also, some people are sensitive to salt, so a high-sodium diet can raise blood pressure, leading to negative effects on heart and kidney health.
Although there is debate about the validity of the current consumption recommendation of 2 grams of sodium per day given by the World Health Organization, it is clear that limiting foods with too much salt is best. Instant ramen noodles are very high in sodium, one package contains 1,760 mg of sodium, or 88% of the 2 grams recommended by the WHO. If you consume a packet of ramen noodles a day it will be difficult to keep sodium intake close to current dietary recommendations. But because ramen is cheap and quick to prepare, it's often the choice of people who don't want to cook. For this reason, many people eat ramen multiple times per day, resulting in a large amount of sodium intake.
3.3. Contains MGS and TBHQ Like many processed foods, instant ramen contains ingredients such as flavor enhancers and preservatives, which can be harmful to your health. Tertiary butylhydroquinone is commonly known as TBHQ, a common ingredient in instant ramen noodles. This is a preservative used to extend shelf life and prevent spoilage of processed foods.

TBHQ is considered safe when used in small doses, animal studies have shown that chronic exposure to TBHQ can lead to nerve damage, increased risk of lymphoma, and enlargement of the brain. liver. Some people exposed to TBHQ have experienced vision disturbances, and test-tube studies have shown that this preservative can damage DNA.
Another controversial ingredient found in instant noodles is monosodium glutamate (MSG). It is an additive used to enhance the flavor of dishes making them more palatable. Some people who are sensitive to MSG will experience symptoms such as headache, nausea, high blood pressure, weakness, muscle tension and flushing of the skin.
Although these ingredients are associated with some health side effects in large doses, the small amounts found in foods are probably safe in moderation. However, people who are particularly sensitive to additives like MSG should steer clear of instant ramen, as well as other highly processed foods.

4. Should You Eat More Ramen?

In general, moderate consumption of instant ramen noodles is not harmful to health, but when consumed too often is associated with poor overall dietary quality and some may affect bad for your health.
A study in 6,440 Korean adults found that those who ate a lot of instant noodles had lower amounts of protein, phosphorus, calcium, iron, potassium, niacin, and vitamins A and C than those who didn't. In addition, people who eat a lot of instant noodles tend to eat less vegetables, fruits, meats and fish.
Eating instant noodles regularly has also been linked to an increased risk of metabolic syndrome, a group of symptoms that includes excess belly fat, high blood pressure, high blood sugar, and abnormal blood lipid levels. Therefore, you should limit your intake of instant ramen noodles and do not use them as a substitute for main meals.
4.1 Healthier ramen recipe tips. For those who love instant ramen, there are several ways to make your noodles healthier.
Add vegetables: Adding fresh or cooked vegetables like carrots, broccoli, onions or mushrooms to instant ramen helps to replenish nutrients that ramen noodles often lack. Extra protein: Since ramen noodles are low in protein, topping them with eggs, chicken, fish or tofu will provide a source of protein to keep you full longer. Choose low-salt noodles: look carefully at labels the label on the package when wanting to eat ramen. Do not use the flavor packs that come in the package: Create your own broth by mixing low-sodium chicken with fresh herbs and spices for a version Ramen noodles are less sodium, healthier. Although instant ramen is a cheap source of carbohydrates, there are many other healthy and affordable carb options available. Brown rice, oats, and potatoes are examples of inexpensive, all-purpose starches for those looking to save money.

Maintaining a healthy, balanced diet with ramen noodles will help ensure our health and limit diseases caused by overusing ramen.

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Reference source: healthline.com