Instant noodles often contain noodles and seasoning packets, which are high in sodium and saturated fat - Photo: Study Finds
According to doctors at the American Medical Association, regularly consuming ultra-processed foods can increase your risk of health conditions like heart disease and dementia.
Ingredients in instant noodles are harmful to health
Ultra-processed foods are often high in sugar and salt, and made with ingredients “we don’t typically find in our kitchens,” says Jinan Banna, a registered dietitian and professor of nutrition at the University of Hawaii.
If I had to pick the top unhealthy ultra-processed food to avoid, Banna says it would be instant noodles. "I don't usually eat instant noodles. If I crave noodles, I'll make my own."
Banna says instant noodles often contain noodles and seasoning packets, which are high in sodium and saturated fat. They are also often low in fiber. “Overall, I don’t consider instant noodles to be a healthy food,” she says.
Foods high in sodium or saturated fat can contribute to chronic diseases like heart disease, says Banna. “Of course, we need some sodium. But consuming too much is a problem.”
When it comes to sodium and saturated fat content, a good way to understand whether a product is low or high in these nutrients is to use the 5/20 rule.
Accordingly, if the product's daily value is 5% or less, it is a low source of nutrients. If the number is 20% or more, it is a sign that the amount of sodium and saturated fat is quite high.
You can also make your own noodles at home, which are often much lower in sodium, and you can add vegetables and beans for fiber, Banna says. Most Americans don't get enough fiber, which is important for maintaining a healthy digestive system and weight.
But if instant noodles are one of your favorite foods, you can still eat them occasionally, because all foods can fit into your diet in moderation.
How to make instant noodles healthier?
1. Add vegetables
Add fresh or frozen vegetables like broccoli, carrots, or bell peppers. These vegetables are packed with essential nutrients like fiber, vitamins, and minerals, which can make your instant noodle bowl healthier.
2. Add protein
In addition to vegetables, you can also add cooked eggs, shredded chicken or tofu to increase the protein content. This will help meet your daily protein intake and keep you feeling fuller for longer.
3. Healthy fats
Healthy fats, such as omega-3 fatty acids, help your body absorb certain nutrients like vitamins A, D, and E. Adding healthy fats, such as a pat of avocado or a drizzle of sesame oil, will help increase nutrient absorption and promote feelings of fullness.
4. Use less spices
You should avoid or reduce the use of seasoning packets that come with instant noodles as they can be high in sodium and MSG. Instead, you can use fresh herbs like coriander or a sprinkle of paprika to add flavor and some antioxidants.
5. Portion control
It’s easy to overeat instant noodles. But try to stick to one serving and avoid finishing the seasoning packet if it’s high in sodium. You can also choose to pair your meal with whole grains or brown rice to increase the fiber and nutrient content.
Source: https://tuoitre.vn/thuc-pham-sieu-che-bien-hai-gi-cho-suc-khoe-neu-muon-an-phai-lam-sao-20240830210104265.htm
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