While Mzansi’s love affair with instant noodles might be strong, is it a healthy relationship? Many South Africans rely on this quick and easy meal for a quick lunch, however, food experts caution that these noodles are as nutritious as cardboard. Sure, they might satisfy your hunger, but they’re not doing much for your health.
For Phiwokuhle Myoyo, a farmer and mother from East London, Eastern Cape, instant noodles are a go-to meal due to their affordability and quick preparation.
“Although I don’t particularly like them, my kids do. To add some nutritional value, I add some protein to the dish,” she explains.
“Sometimes, I cook them in a broth with vegetables like carrots, broccoli, and spinach, ensuring they get a dose of vitamins and minerals along with the noodles.”
Phiwokuhle Myoyo
Getting creative with instant noodles
Myoyo says for a more creative take, kids love a dish she calls “noodle surprise”. It’s simply a tossed noodle salad with whatever vegetables and protein they have, plus a simple homemade dressing.
Meanwhile, Sesethu Soga, a mother and entrepreneur from Burgundy Estate in Cape Town, shares that her kids eat noodles daily.
“These tiny, spring-like are fun for them, but I worry about their nutritional value.”
She says, “Whole-wheat noodles are a healthier option as they provide more fibre and nutrients. I also sometimes use rice noodles, which are a good gluten-free alternative.”
Soga says she usually prepares the noodles with a variety of vegetables, such as carrots, bell peppers, and spinach, to increase their nutritional value.
“I also like to add some lean protein like chicken or tofu to provide a well-rounded meal.”
Sesethu Soga
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Are instant noodles nutritious?
According to Shonisani Nephalama, a registered dietitian and the nutrition lead with Heart and Stroke Foundation South Africa, instant noodles are high in energy, carbohydrates, and fat, but they lack essential vitamins and minerals. They are also high in sodium (salt) and saturated fat.
“Consuming instant noodles is associated with reduced intake of protein, vitamins, and minerals, and increased intake of calories, fat, and sodium,” explains Nephalama.
Therefore, instant noodles offer minimal nutritional value as they fail to provide sufficient protein and essential vitamins and minerals required by the body.
She further explains that frequent consumption of noodles may lead to poor diet quality, which can result in protein and micronutrient deficiencies.
Beware of eating too much
Adding protein sources and vegetables to noodles will increase their nutritional benefits by boosting the amount of protein, vitamins, and minerals. However, people need to be aware that this won’t reduce the amount of salt and fat in the product.
Instead, they should consider making noodles at home as this can help decrease the added salt and fat, advises Nephalama.
“Regular consumption of instant noodles can lead to excessive intake of energy and fat, potentially resulting in weight gain, increased risk of heart disease, and diabetes mellitus.”
Registered dietitian Shonisani Nephalama
Nephalama points out that instant noodles are also high in salt, which can lead to excessive salt intake exceeding the World Health Organisation’s recommended amount of 5g (1 teaspoon) per day.
She adds that excessive intake of salt and fat is associated with high blood pressure, heart disease, and strokes. Instant noodles, high in refined carbohydrates, salt, and fat, increase the risk of developing metabolic syndrome risk factors.
Furthermore, she explains that homemade noodles can be healthier than instant noodles if healthier ingredients are used.
Adding veggies
Zovuyo Vika, a chef based in Muizenburg, Cape Town, says noodles can be paired with nutritious food at home, such as eggs, vegetables, chicken, fish, or beans.
She explains, “You can keep it simple by adding vegetables such as butternut, carrots, peppers, onion, and tomatoes, along with chicken strips or boiled or fried eggs on top. You can enjoy the noodles as a salad, hot dish, or soup.
“I sometimes use the noodles as a sandwich filling. For example, toast the bread, then add lettuce, sliced tomato, noodles, boiled eggs, and white cheese on top.”
Zovuyo Vika
She shares some tips:
Stir-fry: Sauté onions first, then add the vegetables you want and your choice of seasoning. Use a small amount of oil, whether it’s regular cooking oil, coconut oil, vegetable oil, or olive oil. Stir-fry for no more than five minutes; you don’t want to overcook the veggies.
Noodle soup: This dish is simple because you put everything together in the pot. Use vegetables and any kind of meat to make broth. When it’s done cooking, add the noodles to the soup or broth and serve.
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