KUALA LUMPUR – Instant noodles remain a popular choice for those who are busy and on a budget, even if they know it is not a healthy choice if consumed regularly.
Students and working adults interviewed said they were aware of recent news about carcinogens found in certain brands of instant noodles, but added that they consumed instant noodles frequently to save costs and time.
A student, who asked to be known as Karthiha, said she usually eats instant noodles towards the end of the month when she runs low on finances.
“In the current economic situation, everything is expensive.
“I cannot afford to buy meals with rice sometimes, so I go for instant noodles just to fill my tummy. They are cheap, too,” the 23-year-old student, who lives in a hostel, told The Vibes.
However, she tries to reduce her consumption of instant noodles, as she is aware of the health risks, she added.
Sneagan, a teacher in a Damansara school, eats instant noodles two times a week to keep his expenses within budget.
“My salary is not enough, and I need to get through the month without depending on my parents.
It's also an easy option when I don't know what to eat,” the 22-year-old said.
Sneagan admitted to not being familiar with healthier alternatives to instant noodles.
Addicted
Another working adult, Presana, 24, admitted to being “addicted” to instant noodles.
“I eat them on a regular basis as they are easy to make and fulfil my appetite.
“Some instant noodle brands have a variety of flavours such as chicken, asam laksa, and tom yam.
“A set of Maggi’s Hot Cup has six cups which cost below RM10 only. This is cheaper than the price of a meal being sold nowadays, so I can cut my cost by eating instant noodles sometimes,” she said.
Making instant noodles healthier
Dietitian Rozanna M. Rosly, however, cautioned against frequent consumption of instant noodles, citing studies linking them to metabolic syndrome, a group of health conditions such as hypertension, high blood sugar, abnormal cholesterol levels, and excess body fat – all of which increase the risk of heart disease and stroke.
She told The Vibes that a higher prevalence of metabolic syndrome has been observed in women who eat instant noodles frequently, according to a study by the Harvard School of Public Health.
The condition can also contribute to diabetes, she added.
In terms of nutritional value, there is little in instant noodles that is good for maintaining body function and health.
“Instant noodles are low in fibre, vitamins, minerals, and protein. They are filling, but the noodles do not have any nutrition except some calories and salt.
A diet that is low in fibre is also associated with a higher risk of digestive conditions such as constipation and diverticular disease,” said Rozanna, who is with the Avisena Women’s and Children’s Specialist Hospital.
On ethylene oxide, the carcinogen found in certain instant noodle brands recently, Rozanna said there were links found suggesting the chance of developing breast and lymphoid cancer through inhalation.
Ethylene oxide is also used in fumigation.
If one really wants to eat instant noodles, there are some tips they can adopt to limit health risks, Rozanna added.
Firstly, limit consumption to just once a week at the most, and try to eat only a small portion instead of a whole packet.
Secondly, don’t put all the seasoning provided in the broth, she said.
“Instead, add fresh onions, garlic, coriander, scallions, and parsley just before serving to enhance the taste.
“Add on vegetables or frozen edamame or other favourite frozen vegetables to increase fibre as well as vitamins and minerals.”
Some ideas for fresh vegetables include carrots, spinach, and lettuce, she added.
“To improve protein intake, one may also include chicken breast, lean meat, eggs, tofu, or prawns to the noodles.”
When feeding instant noodles to children, Rozanna recommends using home-made seasoning instead of the seasoning packet provided, as parents can control the amount of flavouring and salt used.
“The percentages mentioned on the packet of instant noodles are based on adult requirements,” she said. – The Vibes, April 27, 2023
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