Why instant noodles aren’t all that great, and an easy nutritionally packed alternative you should try instead
South Africans seem to love instant noodles (the kind you microwave for two minutes). I understand the ease of something quick and easy that doesn’t require a lot of thought when you are in a rush. Especially if you’re a student that only has a short break for something to eat between classes, or a parent that has limited time to feed kinds after school before carting them off to the next extracurricular activity. On top of that it is also really affordable if you struggle to make ends meet in this tight economy. But is it truly more affordable than the healthy alternative? And is the cost to your health worth the convenience?
Instant noodles do not have much nutritional value, it is low in protein, low in micronutrients, (although some brands are supplemented) and low in fibre. The highly refined carbohydrates that are responsible for the short cooking time, are also the biggest downfall nutritionally. Highly refined carbohydrates are rapidly digested, providing an energy spike and an equally quick energy drop. This is often what causes an energy slump in midafternoon classes/meetings and has you or your child reaching for sweets for extra energy.
By introducing a high fibre alternative, you feel fuller for longer and avoid the energy slump. You also add valuable sustenance to keep your gut microbiome healthy. Simply switch out the refined noodles with high fibre pasta (both Checkers and Pick n Pay have their own house brand high fibre pasta, and Fattis & Monis pasta is also available in a high fibre alternative).
Here’s how:
Use a microwavable bowl, add a large handful of high fibre pasta and cover with boiling water, microwave on high for 5 minutes. After 5 minutes, add a nice big handful of frozen broccoli florets and cook for another 5 minutes. Drain the excess water, mash the broccoli a bit with a fork so it mixes better with the pasta and stir a heaped tablespoon of cheese spread in to add flavour, fats and protein.
Bonus: you can switch out the flavours even more than instant noodles. Change the broccoli for frozen or fresh spinach, peas, carrots, corn, or whatever you like! You can also switch the cheese spread for cream cheese, plain or flavoured. For a vegan option, switch the cheese spread for vegan mayonnaise and a sprinkle of nutritional yeast flakes.
Cost and nutrient contents of two brands of instant noodles compared to the components and one serving of the healthy pasta dish
(Contents per serving) | Instant noodles brand 1 | Instant noodles brand 2 | Whole wheat pasta (70g) | Cheese spread (15g) | Frozen broccoli (70g) | Per serving of the heathy pasta |
Energy | 1239kJ | 1317kJ | 900kJ | 154kJ | 127kJ | 1181kJ |
Fibre | 2g | 1.5g | 5g | 0g | 2.3g | 7.3g |
Protein | 6.8g | 7.6g | 11.2g | 1.4g | 3g | 15.6g |
Price | R8.60 / R9.99 | R8.00 | R1.36 (R23.99/ 500g) | R3 (R52/ 250g) | R4.20 (R60/kg)
| R8.56 |
The healthy alternative has almost exactly the same amount of energy as instant noodles, about 4 times the fibre, and more than double the protein, for almost the exact same price! Not to mention the higher content of vitamins and minerals and other micronutrients from the added veggies!
It may take a few more minutes than just two to cook, but the prep is exactly the same, so are you ready to try something healthier for a quick lunch?
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