A handful of scallions makes a bowl of instant noodles a little lighter. The dietary fiber in vegetables eases the burden on blood sugar, and using less of the soup base cuts down on salt, nutrition specialists say.
About 13 million people aged 20 and over in South Korea have high blood pressure, a prevalence rate of 30.1%, or roughly three in every 10 adults, according to the Korean Society of Hypertension's Hypertension Fact Sheet 2024, cited on the 25th. Some 5.8 million of them are 65 or older, and only 59% of patients receiving treatment have reached their target blood pressure.
Excessive sodium intake is considered a key risk factor for hypertension. Koreans consumed an average of 3,136 milligrams of sodium a day in 2023, or 1.6 times the World Health Organization's recommended limit of 2,000 milligrams, equivalent to 5 grams of salt, according to the Ministry of Food and Drug Safety. People in their 30s and 40s consumed 3,389 milligrams, or 8.5 grams of salt. Instant noodles and cabbage kimchi ranked first and second among sources of sodium in every age group except those 65 and over.
One Cup of Instant Noodles Carries 1,700 to 1,800 Milligrams, About 90% of the Daily Limit
A single cup of instant noodles contains an average of 1,700 to 1,800 milligrams of sodium. That is 85% to 90% of the recommended daily intake, meaning a person who drinks the broth as well comes close to filling the entire day's allowance in one meal. One nutrition publication said 70% to 90% of the sodium in instant noodles is concentrated in the soup base. Using only half the packet can therefore cut sodium by 30% to 50%, by one analysis.
The first step recommended is to use less soup base and less broth. The advice is to add only half the packet, make up for the lost flavor with scallions, onions and mushrooms, and either leave the broth behind or switch to a soup bowl the size of a rice bowl and eat mainly the solids. The food safety ministry recommends drawing out savory flavor with shiitake mushroom, kelp and anchovy powder instead of salt and soybean pastes.
Vegetables are a supplement. Potassium-rich vegetables such as tomatoes and bok choy are known to help balance sodium levels in the body. Allium vegetables such as scallions, onions and garlic help lower the risk of stomach cancer, the National Cancer Information Center has said, citing research by the World Cancer Research Fund.
Adding vegetables does not reduce the sodium already in the noodles, however, so the key is to minimize the broth and avoid salt-cured side dishes to cut the absolute amount of sodium coming in, according to the guidance. Eating instant noodles together with kimchi can push sodium intake too high, so it is better to strike a balance with raw vegetables or less salty side dishes. People with reduced kidney function or who need to limit potassium should consult a medical professional before increasing their vegetable intake.
Noodles, Kimchi, Soups, Stir-Fries and Stews Account for Half the Daily Total; Eating Out Adds 1,522 Milligrams a Meal
Cutting back on everyday intake means paying attention to where the food is eaten. More than half of daily sodium comes from noodles and dumplings (481 milligrams), kimchi (438 milligrams), soups (330 milligrams), stir-fried dishes (227 milligrams) and stews and hot pots (217 milligrams). A single meal eaten at a restaurant delivers 1,522 milligrams of sodium, nearly 50% more than a meal at home at 1,031 milligrams.
One tuna rice triangle and one sausage alone come to 1,391 milligrams, or 69% of the recommended daily limit, according to the Seoul Institute of Health and Environment. The food safety ministry recommends blanching ham and sausage in boiling water and avoiding the broth where possible.
For those who cannot give up instant noodles, the remaining choice is how to eat them. Using half the soup base, leaving the broth, adding vegetables and cutting back on salty side dishes such as kimchi is the most practical way to bring daily sodium intake close to the recommended level.
