Noodles, as a "regular" on Chinese family dining tables, are almost universally consumed. However, when mentioned, some people's first reaction is that they are "not nutritious" and "too salty," even categorizing them as "unhealthy food."

Is instant noodles really that bad?

Today, we will vindicate the reputation of dried noodles, uncover the truth about their nutritional value, and teach you how to eat noodles healthily, as well as share some tips for cooking a bowl of firm and delicious dried noodles.

The "Injustice" of Dried Noodles

As people's attention to healthy eating continues to grow, dried noodles are often labeled as "high in salt, low in nutrition," and are even simply regarded as a combination of white flour and high salt. However, is this really the case?

实际上，目前市面上的挂面种类很多，The nutritional value and salt content of different types of dried noodles also vary.

Misunderstanding 1: All dried noodles are high in salt.

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The salt content in dried noodles depends on the production process and ingredients. Indeed, there are some dried noodles on the market with relatively high salt content. What you think is a staple made from plain flour is actually a hidden "high-salt assassin."

For example, the sodium content in the product shown in the image below is as high as milligrams per gram, which means that consuming grams of dried noodles will result in an intake of nearly grams of salt, already accounting for % of the daily recommended salt intake. Many people also eat noodles with salty sauces, which further increases the salt intake for that meal, making it difficult to keep the total daily salt intake within the grams recommended by the "Chinese Dietary Guidelines". Regularly consuming such dried noodles is detrimental to cardiovascular health.

Image: A brand of high-salt dried noodles.

但这并不意味着所有的挂面都高盐，目前市面上常见挂面的盐含量大多在每百克500_{800毫克之间，折合成盐为1.25}2克/100克，如果在食用挂面时，注意避免其他高盐或含有隐形盐的食物，选对吃对搭配好，挂面也可以成为合理膳食的一部分。

其实，Currently, there are many low-sodium noodles (sodium content ≤/) and almost salt-free noodles available on the market.

Therefore, not all dried noodles are "high-salt assassins." If you are concerned about high salt intake, you can choose low-sodium dried noodles or "salt-free" dried noodles. Even if you purchase dried noodles with a high salt content, it's not a problem. By not drinking the soup after cooking the noodles, you can help reduce your salt intake by a certain percentage. The smaller the cross-sectional area of the dried noodles, the more sodium is lost into the soup during cooking.

Misunderstanding 2: All dried noodles are low in nutrition.

Regular dried noodles primarily provide carbohydrates and may seem to lack substantial nutrition. However, the nutritional value of dried noodles is not singular; it largely depends on the ingredients used in the noodles. Currently, the market offers a variety of options such as egg noodles, vegetable noodles, multigrain noodles, and even noodles fortified with additional nutrients.

① Regular Dried Noodles: The most common type of dried noodles on the market, primarily made from wheat flour, which provides us with a relatively rich source of carbohydrates and proteins. As a staple food, noodles are an important source of energy for the body.

② Egg Noodles: This is one of the more common types of dried noodles. If a significant amount of egg is added during the production process, it can enrich the nutritional value of the noodles, increasing the intake of protein, vitamins, carotenoids, phospholipids, etc. Moreover, the glycemic index (GI) of dried noodles is not very high to begin with, being only moderate/low, and if eggs are added, the GI becomes even lower, which is beneficial for blood sugar control.

不过，目前市面上的鸡蛋面大多鸡蛋添加量不多，多在0.2%~0.6%之间。大家在选购的时候，要看清配料表，Choose eggs with a relatively higher content.

③ Vegetable Noodles: Vegetable noodles often come in a variety of vibrant colors, which can stimulate appetite just by their appearance. Examples include orange carrot noodles, yellow pumpkin noodles, green spinach noodles, and purple sweet potato noodles.

Although heat-sensitive vitamins in vegetables may be destroyed during the processing of dried noodles, some nutrients such as antioxidants, dietary fiber, and minerals can still be retained. It is advisable to choose products with high vegetable powder content or those that prominently feature dietary fiber in their nutritional information.

④ Multigrain and Bean Noodles: Buckwheat noodles, quinoa noodles, mung bean noodles, etc., can increase the intake of whole grains. They not only contain more dietary fiber (≥/) but also provide more B vitamins, minerals, and phytochemicals beneficial to human health. Noodles with a high content of multigrains and beans are very suitable for people who need to lose weight, control blood sugar, and relieve constipation.

⑤ Nutrient-Enriched Noodles: These noodles are artificially fortified with nutrients such as calcium, iodine, iron, and zinc during the production process. Consumers can choose them based on their individual nutritional needs.

A bowl of delicious noodles

How is it made?

In the kitchen, even a novice can cook a bowl of noodles by themselves. However, this seemingly simple task actually involves techniques that can make the noodles firm, smooth, and free from sticking or clumping.

Sufficient water volume

When cooking noodles, it is essential to use plenty of water. Sufficient water prevents the noodles from becoming sticky and clumping together as soon as they are added to the pot. It also dilutes the starch concentration in the soup, resulting in noodles with less surface starch and a refreshing texture.

When the water just starts to bubble, put it in the pot and simmer over low heat.

Many people are accustomed to waiting until the water boils before adding noodles, which can cause the noodles to stick together. The best time to add the noodles is when the water just starts to bubble. Stir them in one direction a few times, then turn the heat from high to low and simmer. When the water boils again, add half a bowl of cold water. After the water boils once more, continue cooking for three to five minutes. This method not only prevents the noodles from sticking but also cooks them faster.

Another method is: when the noodles are half-cooked, remove them and cool them down with cold water to allow the starch to retrograde, promoting the rearrangement of starch molecules to form a tighter structure. After cooling, continue cooking, and the noodles will not easily become mushy, resulting in a more chewy texture.

The water used for boiling noodles can be used to blanch vegetables, saving water and increasing vegetable intake.

Add "secret weapon"

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Add vinegar: Adding a small spoonful of vinegar to the noodle soup can remove the alkaline taste of the noodles and improve the flavor.

Add two or three drops of oil: Adding a small amount of cooking oil not only enhances the flavor but also prevents the cooked noodles from sticking together.

另外，对于咀嚼和消化能力不好的人群，比如小孩儿、老人、胃肠疾病患者等，可以延长煮面时间，让面条更软烂一些便于消化；但For individuals who need to control their blood sugar, it is not advisable to cook food too soft, as it may significantly increase post-meal blood sugar levels.

Healthy noodle eating formula

Tips to unlock the nutrition password

Eating noodles can be turned into a convenient and nutritious meal with just a little effort!

Control of quantity is key.

For someone with an average appetite, about 100 grams of dried noodles per meal is sufficient. Even for those with a larger appetite, the maximum amount of dried noodles consumed per meal should not exceed 150 grams.

A handful of vegetables

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Adding vegetables to noodles not only increases the intake of vitamins, minerals, dietary fiber, and antioxidants but also enhances satiety, making a simple bowl of noodles more appetizing. Leafy greens such as spinach, rapeseed, and lettuce are especially recommended.

An egg.

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One egg can provide approximately 6 grams of protein and contains nutrients such as vitamins, lecithin, carotenoids, and other vitamins. When eaten with noodles, it can further help to slow down the post-meal blood sugar rise.

A piece of meat

Meat not only provides high-quality protein but also contains nutrients such as B vitamins, iron, and zinc. However, it should not be consumed in excess; a piece of meat the size of an egg is sufficient.

A fistful of soy products

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If you don't like eating meat, you can add a fist-sized portion of tofu or dried tofu shreds. Soy products are not only rich in protein but also contain plant sterols, which are beneficial for cardiovascular health.

Salt control

For noodles with a high salt content, it is best not to drink the soup and avoid pairing them with foods high in salt such as fermented bean curd, egg sauce, or pickled vegetables.

on the whole

It is unfair to say that dried noodles are not good.

Choice and eating are the key

Proper cooking and matching

Only then can you eat healthy and delicious

Source: Science China

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