MANILA, Philippines – As Filipinos, we love our pancit canton. But why do they have to taste so good even though they’re far from nutritious? Can they ever be, even slightly?
This is the bold change that instant noodle giant Nissin announced during the recent WINA (World Instant Noodles Association) Summit, according to media reports. Instant noodle makers have pledged to make their products “healthier” — but is that really possible?
With instant noodles being a staple for millions of Filipinos, this raises an important question: can they ever be an acceptable meal, or are they destined to remain a guilty pleasure? For many, they are more than just a craving; they’re a necessity. But given their nutritional drawbacks, should they be replaced altogether? And if not, what kind of changes should we expect?
The reality is that instant noodles, while affordable and convenient, are far from being a well-balanced meal. However, given that many Filipinos rely on them for budget-friendly sustenance, there are ways to make them a little healthier without completely giving them up, according to a nutrition coach and a nutritionist.
So good, but yes — they can be bad
Instant noodles are often criticized for their high sodium content, preservatives, and MSG. They also lack fiber and protein.
“Most are already aware that a high-sodium diet can increase the risk of heart disease, stroke, and kidney problems,” certified nutrition coach Justin Almazora told Rappler. “An average person’s diet should have around 500 mg of sodium per day. A single cup of instant noodles can have over 1,000 mg, already double the daily recommended amount.”
One cup of instant noodles contains roughly 170 to 300 calories, but those calories come with high amounts of sodium, preservatives, MSG, and fats — while lacking essential vitamins and minerals.
“Sodium in and of itself is an essential part of a healthy diet,” he said. “The risk is in the excessive intake over a long period of time,” which could lead to serious health consequences.
“Generally, instant noodles are missing a lot of the good stuff. I personally love them (I’m human after all),” Almazora added.
“Back when I was a student, I would have them often because I didn’t know any better about nutrition — I just needed something filling to tide me over when I got hungry. But today, they’re not something I include in my daily meals. I allow myself to have them once in a while (maybe just once a month) because they’re a comforting and convenient option. The caveat, though, is that 80-90% of the time, I eat minimally processed food.”
He emphasized the 80-90% rule when it comes to eating habits: “If 80-90% of your diet consists of whole, nutrient-dense foods, there’s room for indulgences like instant noodles. The problem arises when processed food makes up the majority of your diet.”
Long-term effects
Eating instant noodles regularly can contribute to nutrient deficiencies in both adults and children due to their lack of fiber, protein, and essential vitamins. Their MSG and preservative content can also alter the gut health of certain individuals who have a sensitivity to it.
“Our gastrointestinal tract needs to stay healthy for our bodies to function properly,” explained Almazora. “It’s responsible for absorbing nutrients and water while keeping harmful toxins and antigens out.”
In simpler terms, the gut acts as a gatekeeper — letting in the good and keeping out the bad. However, Almazora warned that MSG can disrupt this process by irritating the gastrointestinal lining. “This irritation can lead to inflammation, which may cause the stomach walls to loosen up, potentially allowing more harmful substances to enter the body.”
Can instant noodles be made ‘healthier?’
The short answer: somewhat.
Adding an egg or vegetables, such as carrots, cabbage, or mushrooms, can increase the meal’s nutritional value. However, Almazora pointed out that this doesn’t actually make the noodles themselves healthier. “Most of the nutrition comes from the add-ons, not the noodles.”
For those who eat instant noodles often, balancing them out with other nutritious meals throughout the day is key. Pairing them with lean protein (like boiled eggs, chicken, or tofu) and fiber-rich foods can help offset some of the nutritional gaps.
“The general rule would be to strive for overall balance of proteins, carbs, healthy fats, and fiber in your meals throughout the day. You don’t have to limit yourself to just one meal,” Almazora said.
Bianca Dualan-Limjoco, a licensed registered nutritionist-dietitian, shared practical ways to make everyday meals healthier, even when relying on instant noodles.
“If you enjoy instant noodles, try adding vegetables like cabbage and carrots, or cracking an egg into the broth for extra nutrients,” she suggested. For other meals, she emphasized increasing fruit and vegetable intake, incorporating no-cook options like ensaladas, sliced tomatoes, and cucumber salads for those with limited time.
“Eating munggo more often is a great habit. It’s affordable, nutritious, and easy to batch-cook at home and bring to work or school,” she added.
She also advised reducing canned meats and 3-in-1 coffee, or at least alternating consumption, and opting for instant coffee granules with milk instead.
“Another small but impactful change is cutting back on sauces like soy sauce, patis, Knorr, and ketchup, which can add unnecessary sodium to meals,” she said. While atchara and other pickled foods can add flavor, they should also be consumed in small portions due to their high salt content.
“Though they don’t have probiotics, they can still aid digestion and nutrient absorption, making them a good flavor booster in place of high-fat seasonings,” she added. Limjoco highlighted the importance of lifestyle habits, including increasing water intake and moving throughout the day; simple adjustments like these can greatly support overall health.
Instant noodles remain popular because they are cheap and accessible. While home-cooked meals can be healthier, they’re not always the most affordable or convenient option.
“Shopping at local markets and choosing canteen meals with vegetables can be a better alternative,” suggested Almazora. “Canned goods like menudo or adobo also provide a bit more variety in terms of nutrients.”
Nissin’s push: What to expect
With Nissin leading the charge in reformulating instant noodles, consumers may see products with reduced sodium, fewer preservatives, less saturated fats, and possibly added nutrients. However, some representatives from these instant noodle makers say the reality is that if they tastes less delicious, consumers will just look for another just-as-salty replacement to noodles. And these big brands will suffer.
“My concern is that some people might think, ‘Oh, now I can eat more of it since it’s healthier!’ But less unhealthy doesn’t automatically mean more nutritious. It’s still important to get enough of the good stuff elsewhere in your diet,” Almazora said.
“I am all for pushing having less sodium, preservatives, MSG in cup noodles. I think it’s a step in the right direction. But it’s also important for the consumers to understand that they’re still not getting enough of the good stuff from it,” he added.
Filipinos are among the top consumers of instant noodles in Asia. While affordability and convenience make them a practical choice, raising awareness about proper nutrition is crucial.
“Instead of only focusing on what’s bad, we should encourage people to think about what they can add to their meals to make them healthier,” Almazora said. “Processed foods, including instant noodles, will always be part of our lives, but the key is balance.”
“Ultimately, though, the majority of our diet should come from minimally processed, nutrient-dense foods. Instead of just thinking about what to cut out, we should shift our mindset to, ‘What healthy food can I add to my plate right now?’ Small, positive additions can make a big difference in creating a healthier and more balanced diet.”
Instant noodles will likely remain a staple in many Filipino households. While they aren’t the healthiest option, small adjustments — like adding protein, fruits, and vegetables, and adopting a more balanced overall diet — can make a difference. And with brands like Nissin working to create “healthier” versions, the future of instant noodles might not be as hopeless as it seems.
As always, moderation is key. – Rappler.com