Nutritional
and Health Aspects of Instant Noodles
Abstract
Instant
noodles, as the name indicates, are noodles that are ready to serve with easy
preparation. As
Instant Noodles are inexpensive and only require minutes to prepare, they
appeal to people who are on a budget or short on time. Though Instant Noodles are becoming
popular all over the world, some Nutritional and Health concerns are raised
over the media by the people all over the world. Major Nutritional concerns
associated with the consumption of instant noodles are the possibility of
intake of high sodium, high calorie, high saturated fat and low dietary fiber,
low vitamins and other minerals than the recommended daily allowance. Health
concerns associated with possible intake of high calorie, fat, saturated fat,
sodium is obesity, high blood pressure and heart diseases. Consumers can
observe the Nutrition Facts of Instant Noodles consumed, plan and implement
diet plan to avoid the health impact associated with the consumption of Instant
Noodles. Instant Noodles manufacturing company are suggested to develop the
Instant Noodles with better nutritional value; Low Sodium, High fiber,
fortified with Vitamins and Minerals to attract the consumers for nutritional
and health benefits.
1.
Introduction
Instant
noodles, as the name indicates, are noodles that are ready to serve with easy
preparation. There are two main types
of instant noodles:
steamed and deep-fried and steamed and air-dried. Instant Fried Noodles are the preferred and more than 80% of instant noodles are fried
because Instant Dried Noodles requires a longer cooking
time, and lacks the distinctive flavor
introduced by deep frying. As instant noodles are precooked, they need
only 3–4 minutes of boiling
or rehydration with boiling water
to prepare for serving. The frying
process removes the water from the noodle strands, resulting in a porous
structure that rehydrates quickly
when hot water is added.
Instant noodles are either flavored with seasonings or are plain in taste, accompanied by a separate sachet of soup base. They are usually packed and sold in a laminated pouch and have good storage properties, particularly if packed to exclude oxygen and light. Instant noodles may also be packed in a Styrofoam cup or bowl with a peelable aluminum cover along with a dried soup base, such as vegetables, shrimp, or meat, and can be eaten by pouring hot water into the cup and letting the noodles soak for a few minutes.
Instant noodles are made from wheat flour, starch, water, salt
or kansui (an alkaline salt mixture of sodium carbonate, potassium carbonate,
and sodium phosphate), and other ingredients that improve the texture and flavor of noodles, partially cooked by steaming and further cooked
and dehydrated by a deep-frying process.
As Instant Noodles are
inexpensive and only require minutes to prepare, they appeal to people who are
on a budget or short on time.
Instant Noodles have become
popular all over the world in the short period of 63 years after the first
production in 1958 from Japan. According to World Instant Noodles Association, Nepal
is 14th in the total consumption with 1540 million servings in the year 2020
and third in per capita consumption with 53.3 servings, total consumption
around the world being 116560 million servings.
Though Instant Noodles are becoming popular all over the world, some Nutritional and Health concerns are raised over the media by the people all over the world. This article is an attempt to analyze the Nutritional and Health concerns associated with the consumption of Instant Noodles.
2.
Nutritional Value of Instant Noodles
In general, nutritional value of Instant
Noodles are not much different in the variants available in some region,
country though Nutritional Value of Instant Noodles depends upon the
ingredients used, level of fortification/enrichment of nutrients on the variants.
Nutritional Facts of some common variants of Instant Noodles in Nepal is presented
as below:
2.1.
Calorie
As Instant Noodles have around 15-22% Fat
content and Fat gives the highest calorie; 9 Kcal per gram, Instant Noodles are
Calorie rich food. Total Calorie ranges between 469 to 485 Kcal for 100 gram of
Instant Noodles which is around 25% of Daily Value.
2.2.
Fat
Normally, Fat content in Instant Noodles ranges
between 15-22%, depends on the variant, machine, process and the formulation.
In some variants of Instant Noodles, flavored oil seasoning is also given
inside the packet, which also contribute to the Fat Content.
Generally, Palm Oil or Palm olein is used for
the production of Instant Noodles, which comprises around 50% Saturated Fat,
remaining 50% is composed of Monounsaturated fatty acids and Polyunsaturated
fatty acids. Normally, Instant Noodles does not contain Trans Fat as only
Refined Vegetable oil is used for the production of Instant Noodles and Trans
Fat is found only in Hydrogenated Vegetable Oil. As vegetable oil is used, it
does not contain any Cholesterol. Total Fat content per 100 gram serving size
is 21 g which is around 25% of Daily Value and Saturated Fat per 100 gram
serving size is 9.5g which comprises around 50% of Daily Value.
2.3.
Protein
As per regulatory requirement, Instant Noodles
should contain more than 10% Protein content which is maintained in Instant
Noodles by addition of Vital Wheat Gluten in Wheat Flour if Wheat Flour does
not contain sufficient Protein Content to meet the standard. Generally, Protein
in Instant Noodles of 100 gram serving size is 10 gram which is 20% of Daily
Value.
2.4.
Dietary Fiber
Generally, Instant Noodles contain around 2 g
of Dietary fiber per 100 gram serving size which is 8% of Daily Value. Some
variants such as Atta Noodles and Oat noodles contain higher Dietary Fiber content
but these are not popular among the consumers as texture and flavor is
adversely affected. In some variants, dehydrated vegetables are given in
separate sachet or mixed with the seasoning powder, these dehydrated vegetables
and spices can increase dietary fiber content in the Instant Noodles.
2.5.
Vitamins and Minerals
Instant Noodles are normally poor in Vitamins
and Minerals as Wheat Flour is the major ingredient and Wheat Flour is poor in
Vitamins and Minerals. Mostly Instant Noodles are fortified with some important
Vitamins and Minerals such as Calcium, Iron, and Vitamin A. Even after
fortification, fortified minerals and vitamins content is around 5 to 10% of
daily value in case of the common variants found in Nepal.
As salt is added in Instant Noodles and
Seasoning along with spices and flavor enhancers to make it flavorful, instant
noodles contain high amount of Sodium. Sodium Content in 100 gram serving size
of instant noodles is around 1200 milligrams which is around 50% of Daily value.
3.
Comparison of Nutritional Value of
Instant Noodles with other Foods
Mostly, Instant Noodles are consumed as Snacks
but in some South East Asian countries, it is consumed as staple food. In
Nepal, it is consumed as snacks on regular basis and as staple food only in
emergency situations. It is better to compare the Nutritional value of Instant
Noodles with other food items to understand whether Instant Noodles are good
choice or not for its effect on nutrition.
3.1.
Comparison of Nutritional Value of Instant Noodles with other Staple
Foods
Different foods are taken as staple food during
meal in different countries/continent. In Asian countries, mostly rice is taken
as staple food, chapati is also taken as staple food in some Asian countries. Instant
Noodles are taken as staple food in some South East Asian Countries. In Arabic
and western countries bread is taken as staple food.
Actually, these staple foods contain less Fat
content, thus less calorie compared to Instant Noodles. Instant Noodles have average
Protein, Dietary Fiber, Vitamins and Minerals content compared to other staple
foods as they have similar or slightly less Protein, less Dietary Fiber, less
Vitamins and Minerals (except Sodium) compared to chapati, but greater than those
in rice and bread. For Sodium content Instant Noodles have very high amount
compared to all these staple foods.
In brief, compared to other staple foods,
Instant Noodles have high Calorie, high Fat, high saturated fat, high sodium
and average dietary fiber content.
Meal comprises of staple food, protein food;
pulses, meat, eggs, milk and milk products, and fruits and vegetables. While
having meal, we need to understand the nutrient content in the staple food and
the deficient nutrient should be fulfilled by other dishes and excess nutrient
available in staple food should be controlled not to exceed the Recommended
Daily Allowance. Deficient vitamins, minerals and Dietary Fiber are fulfilled
by having fruits and vegetables, Protein is fulfilled by Meat, Eggs, Milk and
Milk Products, Legumes. Sodium content,
Total Fat and Saturated Fat can be controlled within the limit of RDA while having other food and meal
on that day.
3.2.
Comparison of Nutritional Value of Instant Noodles with Packaged Snacks
Instant Noodles are rich in calorie and fat
content but if Compared to other fried snacks such as Potato Chips, Extruded
Snacks, Instant Noodles are better in Fat content and Calorie as Instant
Noodles have least fat and calorie content compared to these snacks if compared
for equal weight. For Protein Content also, Instant Noodles are the best among
these Snacks as it contains highest Protein Content.
For Dietary Fiber, Vitamins and minerals
content, Instant Noodles are similar to other packaged snacks. Instant Noodles are
the worst for their Sodium Content compared to other packaged snacks as these
snacks contain lesser quantity of Sodium.
4.
Health Aspects
Some health risks are associated with the
consumption of Instant Noodles due to its Nutrient content depending on serving
size and preparation methods, ingredients used and the product developed during
the production process:
4.1.
Impact of Nutrients
As Instant Noodles are high in Calorie and
saturated fat, there is the risk of high cholesterol and obesity if Calorie and
Saturated Fat are not controlled while having other food
and meal on that day.
As Instant Noodles are low in Dietary fiber
content and are mostly spicy, there is the risk of constipation, gastritis if
Dietary Fiber content are not fulfilled by other sources like fruits and
vegetables.
If sodium content or salt is not controlled in
other food and meal, there is the risk of high consumption of Sodium as Instant
Noodles contain more than 50% of Daily value in 100 gram serving size. High
consumption of sodium can cause high blood pressure in sensitive persons, heart
diseases and cancer of stomach.
4.2.
Product of Oil Deterioration
Vegetable oil used for the production get
deteriorated during the frying process. Product of Oil deterioration if those
are in high quantity are harmful for our health. Generally, product of oil
deterioration makes the Instant Noodles unacceptable as these will have off
smell/off flavor. If Instant Noodles are acceptable for smell and flavor, oil
deterioration products are not found in significant quantity to cause any harm
to the health of the consumers.
Normally instant noodles companies used to
monitor oil quality during processing, discard the oil crossing the standard
limit to avoid complains regarding off flavor in their products from the
consumers. Regular cleaning, filtration and strict oil quality standard for
receiving oil, addition of fresh oil, addition of antioxidants is also employed
to prevent deterioration.
4.3.
Acryl Amide
It is considered that Acryl Amide is formed
during high temperature processing such as baking, roasting and frying of food
having sugar and amino acids and the Acryl amide is considered as Carcinogenic.
Acryl Amide is also found in Instant Noodles as it is formed during the frying
process employed for the production of Instant Noodles. But the quantity found
in Instant Noodles and most of other foods are considered as safe. Till now,
USFDA and Food Regulatory Authorities around the world are studying the level
of Acryl amide in foods but the current study shows the regulation of Acryl
Amide is not necessary for the food products as the level of Acryl Amide in
foods are not significant to cause any health effect.
4.4.
Food Allergens
Instant Noodles contain some allergens. Some
people are sensitive to wheat itself and some variants contains traces of nuts,
soybeans, milk products and sea foods. Some people sensitive to these products
can have adverse health effects after having the products with the related
allergen.
4.5.
Monosodium Glutamate
There are some concerns raised over media
regarding the health concerns of Monosodium Glutamate which is used as Flavor
Enhancer in the Seasoning Powder provided along with the Instant Noodles. But
Monosodium Glutamate is categorized as GRAS (Generally Recognized As Safe) food
additive by USFDA, Codex Alimentarious Commisiion. MSG is used in fast foods
regularly in Asian countries since many years and its effect on consumers
health are not identified yet.
5.
Conclusion
There are some nutritional and health concerns
associated with all the staple foods and packaged snacks. Proper Diet plan is
important to avoid the impact of these nutritional and health concerns. Major Nutritional concerns associated with the consumption
of instant noodles are the possibility of intake of high sodium, high calorie,
high saturated fat and low dietary fiber than the recommended daily allowance. Consumers
should be made aware on the effect of these nutritional issues on their health.
Consumers are less aware regarding the intake of high sodium and its effect on
their health.
Here are some suggestions for consumers to
avoid health risks associated with the consumption of Instant noodles.
- Consumers should check the Nutrition Facts of the Instant Noodles consumed and plan and take other diet to fulfill required nutrients or avoid excess intake of nutrients.
- It is better to take small serving size by cooking with vegetables, meat or eggs.
- Salt and saturated fat should be taken less with the meal on the day when Instant Noodles is consumed.
- Consumer should check the labeling for the allergens in the product to avoid having product if they are sensitive to some allergens.
- It is better to have the varieties having high fiber content such as Atta or Oats Noodles and the products having dehydrated vegetables and low sodium content if available. Non fried or Air Fried Instant Noodles are better as these will have less Fat and Calorie. It is better to avoid more spicy products. Nutritional value of the products available in the market should be observed and the product having better nutritional value should be selected for regular consumption.
Instant Noodles manufacturing companies should provide
standard Nutrition labeling in their product and should make aware any health
risk associated with their products. They should try to produce the products
with better nutritional Value with acceptable flavor so that consumer can shift
to healthy products from the regular products.
Some regulation, directives can be enforced to
the companies for the production of
healthy Instant Noodles and for proper Nutrition labeling. As Instant
Noodles are the most popular food product in Nepal, it can be used as carrier for
deficient vitamins and minerals and regulation can be developed and enforced
for the fortification of Vitamins and Minerals in Instant Noodles.
