Photo: The Thai FDA suggests adding meat and eggs to instant noodles to make a healthier meal.//Photo by nickhvk
What’s not to like about instant noodles? They are a convenient and tasty snack that is ready to eat in a couple of minutes and only need boiling water to cook.
They can be enjoyed wherever and whenever. Young Thai students eat them uncooked coated with the flavoring packets as a quick snack to fill them up after school.
Since their conception in Japan more than six decades ago, instant noodles have enjoyed widespread popularity and become a global pantry staple, with more than 100 billion servings consumed annually across the globe, according to the Osaka-based World Instant Noodles Association.
The demand for instant noodles climbed 2.6% globally to a record high of 121.2 billion servings in 2022 when prices of foods skyrocketed due to inflation.
In 2023, Thailand ranked third in terms of servings consumed per person per year (about 56 servings). Vietnam took first place, with an average of 81 servings, while South Korea came in second, with about 78 servings.
Not only do instant noodles taste good but they also come with different flavors to satisfy any craving.
Photo by Markus Winkler
From Mama’s tom yam kung with spicy broth to Nissin’s rich curry cup and tongue-coating Miso soup and from Samyang Buldak’s creamy carbonara to Paldo’s stir-fried chicken spicy soy sauce and Indomie Mi Goreng, they all fill that hole in an empty stomach.
During a cost-of-living crisis, consumers turn to instant noodles, which is an affordable choice, helping them deal with hardships in their lives. And they are often used as an economic red flag.
Despite their good points, Thai health experts recently warned that regular consumption of these instant noodles can lead to several health problems.
They advised a safe limit for consumption and are also trying to “healthify” them.
Making healthy, nutritious instant noodles
Speaking on a special occasion to mark Instant Ramen Day on August 25, Lertchai Lertwut, the Thai Food and Drug Administration’s deputy secretary-general, suggested adding some meat and eggs, both sources of protein, and steamed veggies, which are packed with fiber to the noodles.
This can make them a healthier meal and help you meet your daily nutritional needs.
“Don’t forget to read the nutrition fact labels. They will tell you about the amount of nutrition you will get from the noodles. And always buy the FDA-approved products for your safety,” he said.
Lertchai urged consumers to make a healthier choice and buy a product bearing the ‘Healthier Choice Symbol’, saying instant noodles with the logo contain less sodium, which may help reduce the risks of developing non-communicable diseases.
The ‘Healthier Choice Symbol’ is a voluntary scheme introduced by the Ministry of Public Health in 2016 to help consumers make informed, healthier food choices.
Photo: Chinese steamed dumplings are good alternative for breakfast.
Food products which are marked with the symbol contain less sodium, saturated fat and sugars.
A packet of instant noodles with the Healthier Choice logo, for example, contains about 1,400 mg of sodium, less than the regular one.
Eating smarter with nutrition facts
Assoc Prof Wantanee Kriengsinyos of Mahidol University’s Institute of Nutrition echoes Lertchai’s remarks, saying nutrition fact labels list what ingredients a food product contains and important nutritional content that helps the consumer make a quick, informed food decision about food purchases.
Marked on the front of food packages, the Guidelines Daily Amount (GDA) label shows the energy value and the sugars, fat, and sodium content per portion of food in grams and in percentage of the recommended daily amount.
It also gives the recommended portion for consumption per serving.
“You can use the information on the label to compare with similar food products and select ones with nutrients you want more of or avoid food with nutrients you want to limit,” she said.
Under the Food Act of 2022 issued by the Thai Public Health Ministry, 13 food products are required to bear nutrition labelling and the GDAs, and semi-processed food is among them.
Photo by Alena Shekhovtcova
Imported food products falling into the categories that are sold in Thailand must also comply with the law, Wantanee noted, urging consumers to look for nutrition fact labels when buying.
As some imported instant ramen noodles come in bigger packets than local products, she also advised consumers to look at the labels carefully.
“If you have a quick look at the label, you will see there are two servings per packet, meaning that you get double the calories,” she said.
High in sodium but low in nutrients
When graphic designer Thanida C, 37, is craving spicy food, she goes for instant noodles.
To satisfy her craving and keep her full, she usually consumes two 55g-packages of instant noodles in one sitting, which is equal to about 3,340mg of sodium, a massive 167% of the World Health Organization’s recommended daily intake of 2,000 mg of sodium.
“I’m a fan of hot and spicy food. When I’m busy because I’m trying to meet a deadline and don’t have time to cook dinner, I eat instant noodles. You just pour hot water into the bowl of noodles and wait for a couple of minutes. It’s super convenient.” she said.
Shrimp creamy tomyam-flavor instant noodles (55g), for example, contains 270 calories, 3g of sugars, 13g of fat, 5g of protein, 2g of fiber, 1,670 mg of sodium and is fortified with iron and vitamin A.
Instant noodles are super high in sodium, Wantanee noted.
“If you check the front of the packet of the noodles you eat, you might get a nasty surprise. Consuming just one packet a day would make it very different to keep sodium intake close to the recommended amount. We eat other foods that contain sodium or salt too,” she said.
Wantanee advised limiting consumption of instant noodles to just one packet per day and no more than two packets a week to avoid excessive consumption of sodium which can lead to high blood pressure and affect kidney functions.
Photo by Zamonelli
“Instant noodles are not a great everyday choice. You should not consume them as a single food daily or multiple times per day. The flavoring packets and broth are very high in sodium. It’s better to consume a wide variety of foods,” she said.
Instant noodles are also relatively high in fat, Wantanee noted, explaining that most of them are deep-fried before being packed in oil high in saturated fat that is bad for the health.
Consuming these high-salt and processed noodles in moderation may not harm your health. But frequent consumption may be linked to poor diet quality because they have few nutrients.
Instant noodles are relatively low in nutrients including protein and fiber, she said adding that some of them are fortified with vitamins and minerals including vitamin A and iron.
Wantanee recommended avoiding consumption of uncooked instant noodles mixed with seasonings as a snack, saying the instantly cooked noodles make it difficult for the body to digest and using the flavoring packets can lead to increased thirst and excessive sodium intake.
“You should boil the noodles. It only requires hot water,” she said, urging parents to opt for other foods like Chinese steamed dumplings (khanom jeeb), Chinese buns (salapao), or a sandwich which can make great after-school snacks for children.
