For those who choose ramen without frying in oil, known as dry noodles, with their health in mind, it is also worth learning how to cook and eat them in ways that preserve their benefits. Dry noodles are advantageous for reducing the burden of fat and calories compared with fried noodles, ramen noodles that are dried after being fried in oil. Taking this a step further, it is advisable to check the nutrition label and control how much broth you consume.
◇Unfried dry noodles are advantageous for reducing fat and calorie intake
Dry noodles are made by drying cooked noodles with hot air or other methods instead of frying them in oil. As a result, they can have a lower fat content than fried noodles, which are dried by removing moisture through frying in oil. According to data from Nongshim, one package of regular Shin Ramyun contains 500 kcal and 16 g of fat, while Shin Ramyun Dry contains 350 kcal and 4.6 g of fat. Comparing products in the same Shin Ramyun line, the dry noodles contain 150 fewer kcal and 11.4 g less fat. Themisik Artisan Ramen, Spicy Flavor, a dry noodle product from Harim Industry, contains 390 kcal and 4.4 g of fat per package, based on a package weighing 116 g. The two products differ in weight, ingredients and seasoning mix, so it is not possible to simply compare which one is healthier. However, both dry noodle products have relatively low fat content per package, demonstrating that a manufacturing method that does not involve frying in oil is advantageous for reducing the burden of fat.
◇Even dry noodles are not low in sodium
Although dry noodles contain less fat, this is a separate issue from their sodium content. In fact, one package of Shin Ramyun Dry contains 1790 mg of sodium, while one package of Themisik Artisan Ramen, Spicy Flavor, contains 1400 mg. The World Health Organization, WHO, recommends that adults consume less than 2000 mg of sodium per day. Shin Ramyun Dry accounts for about 90% of the daily recommended amount, while Themisik Artisan Ramen accounts for 70%. In other words, dry noodles are not necessarily low in sodium as well. This is because they must satisfy the taste consumers expect. Therefore, even if you choose dry noodles, it is advisable to check the sodium content if you normally manage your blood pressure.
◇Eating less broth is the best approach
To reduce sodium intake, eat less broth. When ramen is cooked, sodium is found in both the noodles and the broth, so leaving some broth can reduce the amount of sodium that actually enters the body. According to a study published in the Korean Journal of Food and Cookery Science, when one package of commercially available ramen, 120 g, labeled as containing 1790 mg of sodium was cooked using the usual method, 863.7 mg of sodium was found in the noodles and 1026.8 mg in the broth. In particular, about 54% of the total sodium was in the broth. In other words, even if you eat all the noodles, you can reduce your sodium intake to some extent by not drinking all the broth. To preserve the benefits of dry noodles, try to drink less broth than before. If you must eat the broth, make sure to include potassium-rich foods in side dishes or snacks, as potassium helps the body excrete sodium through urine. Spinach, mushrooms and potatoes are easy to add directly to ramen. Bananas, kiwis and tomatoes are good choices for snacks.
◇Unfried dry noodles are advantageous for reducing fat and calorie intake
Dry noodles are made by drying cooked noodles with hot air or other methods instead of frying them in oil. As a result, they can have a lower fat content than fried noodles, which are dried by removing moisture through frying in oil. According to data from Nongshim, one package of regular Shin Ramyun contains 500 kcal and 16 g of fat, while Shin Ramyun Dry contains 350 kcal and 4.6 g of fat. Comparing products in the same Shin Ramyun line, the dry noodles contain 150 fewer kcal and 11.4 g less fat. Themisik Artisan Ramen, Spicy Flavor, a dry noodle product from Harim Industry, contains 390 kcal and 4.4 g of fat per package, based on a package weighing 116 g. The two products differ in weight, ingredients and seasoning mix, so it is not possible to simply compare which one is healthier. However, both dry noodle products have relatively low fat content per package, demonstrating that a manufacturing method that does not involve frying in oil is advantageous for reducing the burden of fat.
◇Even dry noodles are not low in sodium
Although dry noodles contain less fat, this is a separate issue from their sodium content. In fact, one package of Shin Ramyun Dry contains 1790 mg of sodium, while one package of Themisik Artisan Ramen, Spicy Flavor, contains 1400 mg. The World Health Organization, WHO, recommends that adults consume less than 2000 mg of sodium per day. Shin Ramyun Dry accounts for about 90% of the daily recommended amount, while Themisik Artisan Ramen accounts for 70%. In other words, dry noodles are not necessarily low in sodium as well. This is because they must satisfy the taste consumers expect. Therefore, even if you choose dry noodles, it is advisable to check the sodium content if you normally manage your blood pressure.
◇Eating less broth is the best approach
To reduce sodium intake, eat less broth. When ramen is cooked, sodium is found in both the noodles and the broth, so leaving some broth can reduce the amount of sodium that actually enters the body. According to a study published in the Korean Journal of Food and Cookery Science, when one package of commercially available ramen, 120 g, labeled as containing 1790 mg of sodium was cooked using the usual method, 863.7 mg of sodium was found in the noodles and 1026.8 mg in the broth. In particular, about 54% of the total sodium was in the broth. In other words, even if you eat all the noodles, you can reduce your sodium intake to some extent by not drinking all the broth. To preserve the benefits of dry noodles, try to drink less broth than before. If you must eat the broth, make sure to include potassium-rich foods in side dishes or snacks, as potassium helps the body excrete sodium through urine. Spinach, mushrooms and potatoes are easy to add directly to ramen. Bananas, kiwis and tomatoes are good choices for snacks.