Mi Instant Can Still Be Healthier, As Long as You Smartly Modify the Seasoning

Illustration of eating instant noodles is healthier. (Pixabay)

JAKARTA - Instant noodles are often a practical choice when time and energy are limited. However, the high content of instant salt and spices often makes this food seem less healthy. Even so, with a little adjustment, instant noodles can still be consumed more wisely.

One way is to modify the use of spices and add other food ingredients so that their nutritional value is more balanced.

Nutritionist and member of the Indonesian Dietitians Association (AsDI), Diah Maunah, explained that instant noodle soup can still be tolerated as an occasional choice, provided that modifications are made, especially on the use of spices. This effort aims to reduce sodium intake, which is generally quite high in instant noodle spices.

"Modifications to the use of seasonings can be made to reduce sodium content, for example by reducing instant noodle powder seasonings and replacing them in part with kitchen seasonings," said Diah, as quoted by ANTARA.

According to him, the reduction of instant seasoning can be adjusted to the portion of the dish. For example, if cooking instant noodles for a family of five, the use of powder seasoning does not need as much as the amount of noodles cooked. The seasoning can be supplemented with fried onions, garlic, cashews, or fresh chili to enrich the taste without adding too much salt.

In addition to seasoning, the addition of side dishes also plays an important role in increasing the nutritional value of instant noodles. Diah suggests choosing animal protein sources such as eggs, chicken suwir, or fish so that protein needs are still met.

Vegetables should also not be missed. The presence of vegetables can help balance the sodium content while adding fiber and potassium intake. Some easy-to-combine vegetable choices include green or white mustard, cabbage, cucumber, and tomatoes.

On the other hand, Diah reminded that it was not advisable to add excessive sauce or soy sauce because it could increase the sodium content in one serving. Food supplements that are high in salt such as salty chips or pills should also be avoided. He also advised not to spend the mi broth so that sodium intake remains under control.

Furthermore, Diah emphasized the importance of regulating the frequency of instant noodle consumption. He suggested that instant noodles should not be included as a routine stock in the monthly shopping list, so that it does not become a daily menu. "Instant noodles should be positioned as a recreational food, not a daily staple food," he said.

This also applies to instant noodle products that claim to be healthier, such as grilled noodles or non-MSG. According to Diah, claims like this still need to be scrutinized by reading the label of nutritional value information, especially energy, fat, and sodium content.

He explained that in grilled noodles, the energy difference in one serving can indeed be around 50 percent lower due to processing techniques, with a reduction in fat by around 40 percent. However, for sodium content, the difference is not always significant.

"In some variants of grilled noodles, the sodium content can actually be the same or even higher, depending on the taste, and can exceed 1,500 milligrams per serving," he said.

Therefore, Diah again emphasized that instant noodles - including those labeled as healthier - are still not recommended for daily consumption. The key is to pay attention to portion, frequency, and make modifications so that the impact on health can be minimized.