Noodles and Diabetes

Noodles' nutritional composition varies slightly based on the type or flavor of noodles. To give you an idea of the nutritional content of instant noodles, here's the nutritional content in one serving (about 1.5 oz) of instant ramen noodles:

• Energy – 385 cal
• Total fat – 14.5 g
• Carbohydrate – 55.7 g
• Saturated fat – 6.5 g
• Fiber – 2.0 g
• Protein – 7.9 g
• Sodium – 986 mg
• Niacin – 4.6 mg
• Thiamine – 0.6 mg
• Riboflavin – 0.4 mg

To resolve any uncertainty you might have on the safety of noodles’ consumption while managing diabetes, we have put together some factors, as we would see below.

High Sodium Content

Instant noodles can contain anything from 397 to 3678 mg of sodium per 3.5 oz serving, and occasionally even more. This is relatively high considering the WHO recommended daily salt intake limit of 2 g. While salt is necessary for your body's optimal functioning, too much sodium is harmful to your health. Overall, people with diabetes are advised to limit their salt consumption as a high-sodium diet may increase their risk of developing high blood pressure, a prevalent diabetes complication. That is to say, noodles and diabetes don’t go hand in hand.

Low in Fiber and Protein

Instant noodles contain fiber and protein in low quantities, making them a poor weight-loss choice. Protein has been shown to improve satiety and reduce appetite, whereas fiber passes slowly through the digestive tract and promotes sensations of fullness. On the contrary, the intake of food options like noodles might prompt you to eat more than you should, thus making weight loss quite impossible. 

Made of Refined Flour

Refined flour is a frequent ingredient in instant noodles. It already has a high starch index, and its carbohydrate content is comparable to many other healthy flour variations. They can affect the kidneys and blood sugar while causing weight gain, detrimental to anyone with diabetes.

Lacks Vital Nutrients

While instant noodles contain some micronutrients, they lack key nutrients such as vitamin A, vitamin B12, vitamin C, among others. This is particularly concerning as nutrients like vitamin C have been found beneficial in reducing blood sugar levels.

On the one hand, people with diabetes can still eat quick noodles on occasion as long as specific requirements are followed. On the other hand, many people consume the entire noodle pack in one sitting, resulting in more than one serving at a go.

However, if you want to eat noodles, it is advised to compare the nutrient levels of different types and brands by looking at their labels. The following tips can come in handy:

• Look for the percentage of sugars: As mentioned above, carbohydrates can be found in refined flour and sugar content. If you can't find ones with no carbs from sugar, go for low sugared ones.
• A sodium-reduced diet is a way to go: Compare the sodium content of various brands and make your decision appropriately.
• Only about 5% of fat content, or about 10 g, should be taken: Higher than that is usually considered unhealthy for someone with diabetes.
• If options without added preservatives are available, select these to avoid the additional disadvantage.

Although these recommendations may be difficult to follow while searching for a healthy instant noodles brand, make sure you tick as many as possible off the list.

Enure your total noodles consumption is within the ADA-recommended diabetic serving of ⅓ cup per meal. Additionally, you can try pairing it with other low-glycemic-index foods, such as non-starchy vegetables (e.g., celery).