Are the healthiest instant noodles really healthy? After the hype, come the checks

SINGAPORE: As a comfort food for many Singaporeans, instant noodles help us on time-constrained days and overtime shifts, and they double as a late-night treat.

Aside from the convenience, many people return to their favorite brand for its taste. Fans of instant noodles know they are not eating these fast foods for health benefits.

In a Nielsen online survey in July, 49 percent of 201 respondents said they eat instant noodles for the “delicious / delicious” taste, while 35 percent considered instant noodles their “comfort food.”

Only 24 percent eat instant noodles for the healthier versions.

However, these healthier varieties have gained popularity, with sales increasing about 35 percent in the first six months of this year, compared to the same period last year, the largest supermarket chain in the United States noted. Singapore, FairPrice.

Amid growing demand, the question remains: Are they really healthy and all that they are made to be? The Talking Point program discovers four things about the healthiest instant noodles and if they justify jumping on the train. (Watch the episode here).

1. WHAT IS THE HYPE?

First, the healthiest instant noodles are generally marketed as “not fried.”

Prima Taste, for example, has produced whole-grain air-dried instant noodles since 2015. These noodles are known to reduce strokes, the risk of high cholesterol and the risk of heart disease, says Deputy General Manager Melvin Tjahaja.

“No oil is added in the cooking process or in the drying process. As a result, our noodles have a very low fat content, less than two percent, ”he adds.

“As far as I know, regular instant noodles, which have been through the quick frying process, contain 15 to 20 percent fat.”

There are also steamed and baked noodles.

2. THE INGREDIENTS CHANGE, BUT THERE IS STILL WHEAT FLOUR

Regular instant noodles are made from refined wheat, which is known to be stripped of nutrients like fiber and minerals. This is why some manufacturers may opt for raw materials other than wheat for instant noodles.

But the non-wheat varieties are not exactly refined wheat free. Take these four instant noodles, for example, presented by chef and food writer Sarah Benjamin Huang.

First, the Bambara Peanut Noodles – Contains twice the protein as typical instant noodles and is loaded with fiber, keeping your gut healthy. You also feel fuller for longer after eating these noodles.

Second, moringa leaf noodles contain two to three times more fiber than regular wheat instant noodles.

These two instant noodles seem healthier, but the problem is that they are not 100 percent made from nuts or leaves. Those ingredients are fourth on the list, Huang says.

What makes noodles and pasta “really chewy” is the wheat flour.

“You need the gluten in the wheat flour to hold the noodles together,” he adds. “You have to have that as the main component if you want that familiar doughy texture.”

Third, aloe vera noodles – they still contain a regular amount of wheat, except that aloe vera is used to replace water in the manufacturing process.

This makes these noodles healthier by increasing the amount of potassium, which works together with sodium to control blood pressure.

Finally, Konjac Noodles: These shirataki-based noodles are Japanese noodles made with konjac yams and are low in carbohydrates and calories.

Huang says that 100 grams of regular instant noodles contain about 60 g of carbohydrates and 400 calories. Konjac noodles, however, contain only 1g of carbohydrates and around 15 calories for every 100g of noodles.

This is “an almost negligible amount of carbs, so they are perfect for anyone on a low carb diet for medical reasons, or if they are doing (the) ketogenic (diet), which is very popular these days,” said. adds.

Konjac noodles also contain a soluble fiber called glucomannan, which helps reduce the risk of heart disease.

As healthy as these alternative versions may be, Huang argues that, as a chef, “taste is number one.”

“If these healthier options don’t taste as good, don’t feel as good in texture, then it’s not going to eliminate the itchiness of the occasional craving for instant noodles,” she says.

3. THE DEVIL IS IN THE CONDIMENTATION

However, it is not the noodles that get people hooked. “The soup or the sauces are the most sinful part. Noodles are just noodles, ”says Jason Lim, consultant chef for Ramen Lab.

OBSERVE: Are there the healthiest instant noodles? (22:29)

But how does the seasoning on the healthiest instant noodles compare to regular ones?

“Air-dried noodles are healthier than fried noodles in terms of the noodles themselves, because they have a much lower amount of fat. But that doesn’t mean their seasoning is healthier, ”says Guo Ren, professor of food science and nutrition at Temasek Polytechnic.

The trick is to look at the sodium content in the packaging, he adds, citing the three instant noodle seasoning samples brought in by Talking Point.

Sample A, fried noodles, contained 873 mg of sodium per 100 g. Samples B and C, air dried noodles, contained 742 mg and 1,300 mg respectively, showing that the cooking method of the noodles is not related to the sodium level in the seasoning.

“What does that mean? It could mean the manufacturer is trying to compensate for the lack of oil and frying,” he says. “Air-dried noodles are nothing like fried noodles in terms of fullness of flavor. So some would put more sodium. “

Eliminating MSG in particular doesn’t necessarily mean it’s healthier either, as manufacturers may add other flavorings.

“For example, things like hydrolyzed vegetable protein and yeast extract. Now these are natural scents, but they impart that umami flavor, that … tasty flavor, ”dietitian Jaclyn Reutens tells Talking Point in a separate interview.

“Things like inosinate and guanylate, which are artificial flavorings, also impart that umami flavor. But they are also very high in sodium. “

To decrease their sodium intake, consumers can use a half packet of seasoning or make their own seasoning or broth for their noodles.

Otherwise, one might look for instant noodles with less than 400mg of sodium per 100g or less than 8g of saturated fat per 100g.

4. HEALTHIER NOODLES COST MORE

Then there’s the campground that turns to instant noodles due to affordability. In the Nielsen survey, 45 percent of respondents said they eat instant noodles for this reason.

The healthier instant noodles, however, tend to be more expensive. In the long run, these few dollars and cents add up. And these noodles are not necessary, especially if one does not have cash, Reutens told CNA Insider.

Although they are low in calories and high in fiber, which is why they are considered healthier, you can get fiber from fruits and vegetables. You can also eat less for a lower calorie intake.

“Instant noodles are the carbohydrate portion of a meal. (You) can get the same nutrients in plain white rice. You can buy dry hoon bee or integral hoon bee, which is much cheaper. That will give you both carbohydrates and fiber, ”Reutens says.

Health food marketing, he notes, tends to focus on quinoa and organic foods, which are relatively expensive.

“But you can also eat healthily with much more affordable options. I have seen integral hoon bee selling at the same price as normal, white hoon bee. Yogurt is cheaper than ice cream. Low-fat milk is sometimes cheaper than almond milk, ”he says.

“The common misconception is that healthy foods are tasteless and more expensive. But you don’t have to spend a lot if you know how to do it. “

When it comes to marketing gimmicks, the dried corn and vegetable dressings that are often found in instant noodle seasonings have “visual appeal,” Reutens adds. “They don’t increase the nutritional value much because dehydration takes away the nutrients.”

Check out this episode of Talking Point here. New episodes on Channel 5 every Thursday at 9pm