A recent YouTube video with over 5 million views was all about how instant noodles can be made into a healthy alternative. “I have the universe’s healthiest food,” the vlogger says, holding a packet of a renowned instant noodle brand. 

To counter the issue of high glycemic index (GI), he suggests balancing it by adding chicken or eggs to the noodles. According to him, “Adding protein to any high GI food can reduce its glycemic index.” He concludes by saying that instant noodles are “safe if consumed in moderation.” 

Is it true?

Most instant noodles contain excessive sodium, often nearing or surpassing the recommended daily intake. The World Health Organization (WHO) advises limiting sodium to less than 2,000 mg per day to reduce risks of hypertension and cardiovascular diseases. Excessive sodium intake, as highlighted in a study published in Nature Reviews Cardiology, can significantly raise blood pressure and increase the likelihood of heart disease. 

Instant noodles are primarily made from refined wheat flour, which lacks dietary fiber and essential micronutrients. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) explains that refined carbs can cause rapid blood sugar spikes. Moreover, palm oil, commonly used in instant noodles, is high in saturated fats. Studies have shown that high consumption of saturated fats is linked to increased LDL cholesterol, contributing to cardiovascular issues.

“It is completely wrong to say that human beings require 3000 mg of sodium daily. Even the World Health Organization (WHO) suggests limiting sodium intake to less than 2000 mg per day to reduce the risk of hypertension and cardiovascular diseases,” says Suhyla Manzoor, a dietician based in Delhi.

She explains that excessive sodium consumption can significantly raise blood pressure and increase the likelihood of heart disease. 

Manzoor also addresses the suggestion of adding protein to high-GI foods. “It is true that eating protein-rich foods like chicken or eggs alongside noodles improves the overall nutritional profile,” she says. However, she cautions, “This does not mean that you can have noodles every day with eggs or chicken and call it a healthy meal.” 

She emphasises that instant noodles can be eaten occasionally, but portion control and moderation are key.  

“In any case, instant noodles are not ‘safe’ and should not replace balanced, nutrient-dense meals,” she adds. 

Also read: Ultra-processed foods, including noodles, impact physical & mental health: Study