Nutritional and Health Aspects of Instant Noodles

 

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.

In brief, Instant Noodles are high in total Fat, saturated Fat, Calorie, and Sodium, average in Protein and low in dietary fiber, Vitamins and minerals.

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.