Answer:

Instant noodles provide energy, but overuse or improper consumption can be detrimental to health. One package is high in carbohydrates and fat, yet low in fiber, vitamins, and essential minerals like calcium, iron, and vitamin C. Long-term overuse can lead to nutritional deficiencies, dietary imbalances, metabolic disorders, and an increased risk of obesity.

Along with industrially fried oil components, noodles fried at high temperatures easily produce trans fat (an unhealthy unsaturated fat). The seasoning packets often contain refined oil mixed with flavorings, colors, artificial flavors or sweeteners for enhanced taste, which can be addictive.

One of the biggest concerns with instant noodles is the high sodium content. One package typically contains 1,000-2,000 mg of sodium (close to the World Health Organization's recommended daily salt intake). Consuming 2-3 packages a day, especially as a rice substitute, can lead to excess sodium, resulting in high blood pressure, edema, increased kidney filtration burden, and a long-term risk of chronic kidney disease, stroke, and cardiovascular issues.

Seasoning packets often contain phosphates and flavor enhancers, which are harmful to bones and increase the risk of kidney failure in those with underlying conditions. Some industrially fried noodles use low-quality oil, causing chronic inflammation and damage to kidney blood vessels.

To limit the harmful effects, you can cook instant noodles with miso soup, avoid industrial MSG, add sauteed cashew mushrooms, seaweed, or accompany them with lettuce, eggs, or lean meat to balance nutrition, reduce the rate of blood sugar increase, and decrease fat absorption. Drink plenty of water, limit late-night eating, and avoid consuming them with sugary drinks, sausages, or cold cuts. A little apple cider vinegar, sugar-free lemon juice, or cinnamon powder before meals can help reduce the absorption of starch and harmful fats.

Don't eat instant noodles more than once or twice a week. Boil the noodles and discard the first water to reduce frying oil and additives, and use only half of the seasoning packet.

Doctor Phan Thai Tan

Weight Loss Coach