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While these noodles are popular for their convenience, they're also known for being processed and high in salt. Their nutritional drawbacks make them unsuitable for regular consumption during pregnancy. If you do indulge, taking steps to improve their nutritional value is important.
Understanding their nutritional profile, potential risks, and ways to make them healthier can help you make informed choices for a balanced and safe pregnancy diet.
Nutritional Profile of Instant Noodles
Instant noodles are primarily made from wheat flour, starch, palm oil, and salt, with the amount depending on the brand.Their nutritional content per 100 grams usually includes:
| Nutrient | Approximate Amount |
| Calories | 385 to 453 kcal |
| Carbohydrates | 65 g |
| Total fat | 17 g |
| Saturated fat | 7.6 g |
| Protein | 9 g |
| Fibre | 2.4 g |
| Sodium | 1160 mg |
| Thiamine (B1) | 0.7 mg |
| Riboflavin (B2) | 0.4 mg |
| Niacin (B3) | 5.4 mg |
| Folate | 147 μg |
| Iron | 4.3 mg |
Why Instant Noodles Can Be Harmful During Pregnancy
It’s important to look beyond the flavour and check what’s really inside that instant noodle packet. This is why you should limit its consumption during pregnancy:- High sodium content: The sodium levels in instant noodles far exceed daily recommendations. Excess sodium can worsen pregnancy-related swelling (oedema) and increase the risk of high blood pressure. These conditions can be harmful to you and your baby. A high-salt diet during pregnancy may also raise your baby’s risk of hypertension and kidney issues later in life.
- Low nutritional value: Instant noodles lack important nutrients like protein, fibre, vitamins, and minerals, which are crucial for foetal growth and maternal health. Relying on them could lead to nutritional deficiencies.
- Refined flour (maida): Made from refined wheat flour, instant noodles are stripped of nutrients during processing. Maida is also hard to digest and low in fibre.
- Monosodium glutamate (MSG): It is used as a flavour enhancer and commonly marketed as Ajinomoto. According to Food Safety and Standards Authority of India (FSSAI) guidelines, manufacturers are not allowed to add MSG to over 50 types of foods like noodles and pasta. There are no specific rules from FSSAI about the maximum limit of MSG that occurs naturally in food items.
- Trans fats and saturated fats: Instant noodles contain trans fats and high levels of saturated fats. These can elevate cholesterol levels and increase the risk of heart disease during pregnancy.
- Preservatives like TBHQ: Tertiary butylhydroquinone (TBHQ), a petroleum-derived preservative, is used to extend shelf life. High consumption of TBHQ may lead to nausea, breathlessness, tinnitus, or delirium. Long-term exposure could contribute to metabolic syndrome. Though TBHQ is eliminated from the body quickly, regular consumption of instant noodles may cause it to accumulate.
- Artificial additives: Artificial colours and flavourings in instant noodles aim to enhance taste and shelf life, but may interfere with foetal development if consumed frequently.
Risks of Overconsumption
Eating instant noodles too often during pregnancy can lead to several health concerns:- Gestational diabetes: Their high carbohydrate content may increase the risk of gestational diabetes, particularly if paired with other high-glycaemic foods.
- Obesity and weight gain: The high fat and calorie content can contribute to unhealthy weight gain, increasing the risk of complications like preeclampsia or caesarean delivery.
- Hypertension: Excessive sodium intake heightens the risk of hypertensive disorders.
- Digestive issues: Use of maida can worsen constipation, a frequent issue in pregnancy due to hormonal changes and uterine pressure.
Tips to Make Instant Noodles Healthier
If you’re craving instant noodles, you can make them a safer choice by following these tips:- Add nutrient-rich ingredients: Improve the nutritional value by including fresh vegetables like spinach, carrots, peas, green beans, capsicum, cabbage, cauliflower, mushrooms, or tomatoes. These add vitamins, minerals, and fibre.
- Use lean proteins: Add hard-boiled eggs, cooked chicken, tofu, or paneer cubes to increase protein content.
- Reduce sodium: Use only a small portion (less than half) of the flavouring packet or skip it entirely. Instead, flavour with homemade spices like garlic, onion, coriander, pepper, ginger, turmeric, or lime juice.
- Use healthier broth: Cook noodles in homemade vegetable or chicken broth instead of plain water to enhance flavour and nutrient content without extra salt.
- Choose whole grain options: Opt for whole wheat, multigrain, or buckwheat noodles over those made with maida.
- Read labels: Select brands with lower sodium, total fat, and saturated fat. Check for TBHQ or MSG-free options to minimise additives.
- Consume less soup: If eating soupy noodles, drink less of the broth to reduce sodium intake.
Healthier Alternatives to Instant Noodles
Instead of instant noodles, consider these nutrient-packed alternatives to satisfy your cravings:- Vegetable-based noodles: Try zucchini, carrot, beetroot, or cucumber noodles for a low-carb, vitamin-rich option.
- Oatmeal or quinoa dishes: Quick to prepare and rich in fibre, protein, and minerals.
- Sprouts bhel or rice paper rolls: Light, veggie-packed snacks that satisfy hunger.
- Smoothies or veggie sandwiches: Nutrient-dense options for quick meals.
- Sweet potato chips: A healthier, crunchy snack compared to instant noodles.
Doctor’s Advice on Eating Instant Noodles While Pregnant
Nutritionists and medical professionals strongly recommend avoiding instant noodles as a staple during pregnancy due to their lack of nutritional benefits, which may cause health issues.Still, having them occasionally is considered safe if you make healthier choices while preparing them. It’s also important to consult your doctor before adding instant noodles to your diet, especially if you often crave them or have conditions like high blood pressure or gestational diabetes. Your doctor can help you figure out what’s best for you and your baby to keep your pregnancy healthy.
Instant noodles can be tempting during pregnancy, but they are not the healthiest choice for you and your baby’s development. Their high levels of sodium, unhealthy fats, and additives may pose health risks if consumed frequently. To be sure, it’s best to consult your healthcare professional before including instant noodles in your diet.
FAQs on How Safe Are Instant Noodles During Pregnancy?
- What ingredients can be added to instant noodles to improve their nutritional value?
Using fresh vegetables, lean protein sources such as eggs, tofu, or paneer can enhance the nutritional quality of instant noodles. - Can instant noodles cause constipation during pregnancy?
Yes, the maida in noodles is low in fibre and can worsen constipation.
