Noodles are pre-cooked instant noodles, which are considered to be somewhat inexpensive foods, and are frequently consumed by people around the world. Small flavor packages usually contain spices, salt and monosodium glutamate.
Nutritional facts about noodles
Noodles are foods that are low in calories, fiber, and protein, but they contain sodium, fat, and carbohydrates in high proportions. The following table details the quantities contained in one serving of noodles:
188 calories / carbohydrates 27 g / fat 7 g / saturated fat 3 g / protein 4 g / fiber 0.9 g / sodium 861 mg / thiamine (vitamin B1) 43% of the RDA / folate 12% of the RV / Manganese 11% of the RDA / Iron 10% of the RV / Niacin (Vitamin B3) 9% of the RV / Riboflavin (Vitamin B2) 7% of the RV.
The noodles are quick to prepare from the types of pasta, low-calorie, if we compare them to others, such as lasagna, for example, which contains one serving each of 377 calories, hence the thought of relying on them to lose weight, but their contents are few proteins and fibers – which enhance the feeling of satiety – why It makes them the best choice.
Obesity and other risks
Noodle Noodles are described as fast-preparing, as they are pre-fried with oil, and often with palm oil; therefore they contain high levels of fat, especially saturated fat, which increases the risk of heart disease.
Noodles are foods that contain large amounts of sodium, especially when adding the contents of a spice can, as most types of noodles contain more than 500 mg of sodium per 100 grams of weight, while the Australian Heart Foundation recommends choosing foods that contain less than 120 mg of Sodium per 100 grams of it, so its intake is associated with the risk of high blood pressure, which is the main cause of heart disease.
Noodles contain monosodium glutamate, a food additive commonly used in food processing, as it is used to improve the flavor of processed foods, and some studies have linked the consumption of large quantities of it by weight gain, high blood pressure, headache, and nausea, while other studies have found that weight gain is not linked With moderate consumption of monosodium glutamate, as other studies have indicated the negative effect of this additive on brain health, and there are sensitivities in some people of this particular substance, which causes them headache, muscle strain, drug and tingling.
Noodles are foods with a high glycemic index, that is, they work to raise blood glucose levels quickly, which causes what is known as insulin resistance, which in turn leads to type 2 diabetes, and foods with a high glycemic index are also linked to heart disease and obesity.
A study conducted at Baylor University Medical Center found the association of eating noodles two or more times a week with metabolic syndrome, a syndrome that increases a person’s risk of heart disease, and other serious diseases such as diabetes and stroke, and this was more common among women for various reasons, including biological differences between Gender, and eating habits differ between women and men.
Although the noodles lack many nutrients, some of them are supported by many of these elements, such as iron, manganese, folate, and B vitamins dissolved in water. A study conducted in 2011 compared 644040 consumers of noodles and non-consumers of them, and found that those who consumed them got 31% more than thiamine, which is vitamin B1, and 16% more than riboflavin.
Ways to make noodles more healthy
A person can reduce the risks associated with eating noodles, by making them less dangerous by following these methods:
Choosing types of noodles that contain less sodium and fat, and are made from whole grains, which makes them more rich in fibers that enhance the feeling of satiety.
A person can reduce the amount of sodium he ingests, by adding half of the seasoning envelope that comes with the package, or less than half, and he can also make his own mixture with less salt.
You can get rid of a large amount of salt and fat by removing excess liquid (i.e. the water in which the noodles are boiled).
Noodles can be made healthier by adding foods rich in nutrients to them, such as boiled eggs, cooked chicken, and vegetables such as spinach, cauliflower, mushrooms, beans, carrots, peas, capsicum, and cabbage.
Noodles can be part of a healthy diet that does not cause weight gain, if a person consumes small amounts of them in moderation, as only one portion of the package containing two servings can be eaten as part of a healthy, integrated meal that contains vegetables, fruits, and proteins, so that Noodles are not an essential part of the diet.