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Non-fried instant noodles can reduce fat intake by about 10g, which is good for people who don’t need too many calories. However, there is also a lot of oil in the sauce package, so you have to be restrained when adding it.
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A few days ago, I said on Weibo that the data of a recent video about the dangers of instant noodles and how to eat healthy is not very good, and then some netizens left a message saying-
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The idea is really good!
Today, I mainly focus on instant noodles, talk about the nutritional difference between “fried” and “non-fried” instant noodles, as well as the dehydrated vegetables, What is added to the sauce bag, is it healthy or not?
What is non-fried instant noodles?
Non-fried instant noodles, which is well understood from the name, refers to noodle cakes that use a process other than frying, usually hot air drying , and may also be dehydrated by microwave and other methods.
Non-fried and deep-fried
What are the nutritional differences?
｜Few acrylamide
Acrylamide is not unique to fried instant noodles. When the food contains both carbohydrates and amino acids, it is cooked at a high temperature of 120℃ or higher (including but not limited to Fried, roasted, braised, fried), the Maillard reaction occurs.
⬆️Frying instant noodles at 130℃～140℃
Acrylamide is one of the by-products of the Maillard reaction and has been assessed by the International Institute for Cancer to be Acrylamide is a class 2A carcinogen, which may cause Human carcinogens. (It is difficult to give a clear safe dose for carcinogens. Due to individual differences in genetics, immunity and metabolism, the risk of carcinogens is different for everyone.)
Non-fried instant noodles do not go through the process of frying, and use a relatively low temperature (≤120℃) processing technology , so little acrylamide. [1]
｜Nutrition comparison
I’ve collected four classic instant noodles brands, four are red meat beef flavored instant noodles, two fried and two non-fried instant noodles , let’s take a look at their nutritional composition comparison——
As you can see, the biggest difference is in calories and fat.
I believe that there is no need to say more about the harm of excessive intake of these two, overweight, obesity, and then cause high blood lipids, high blood pressure, high blood sugar and so on.
In particular, the fats we eat are mainly digested and absorbed in the small intestine. They are decomposed into small molecular substances under the action of bile and lipase, and finally pass through the small intestinal villiInto the blood circulation.
In other words, the fat will not stay in the intestines and wait for some food to “scrape” them away. Don’t expect to rely on any food to scrape it after eating. .
｜The taste varies
This certainly doesn’t need me to say more, the taste of fried food, other food can only say to find a way to catch up.
｜Additives
Non-fried instant noodles contain a class of additives, such as
“Strengthens” – complex phosphates
“Water Absorber” – Guar Gum
“softener” – monoglycerides
It is added to improve the elasticity of the gluten in the gluten, making it more “gluten” and smoother, while reducing the factory’s own hot air drying costs.
The above additives are no problem, and the preservatives that everyone is worried about are not present, because the moisture content is low, so they are not needed.
Dehydrated vegetables
Many people think that the vegetable packs in instant noodles are unsafe, and there must be preservatives that can last for so long. In fact, microorganisms cannot survive in dehydrated vegetables, not because Added preservatives, but because its moisture content is also low + sterilized by irradiation before leaving the factory.
In terms of nutrition, if it is hot air drying, the high temperature will indeed destroy some thermally unstable substances, and the loss of water will also take away some water-soluble nutrients /strong>.
Studies found that the retention rate of vitamin C in hot air-dried green leafy vegetables was 1%-14%, vitamin B1 was 22%-71%, and total carotene was 49%-73%. Beta-carotene is 20%-69%, while minerals such as calcium and dietary fiber are not lost. [3]
If it is freeze-drying, the nutrient loss will be small much, after all, there is no high temperature damage.
If possible, of course, it is recommended to eat fresh vegetables first. Even if you order takeaway, you can choose clear soup Malatang and more leafy vegetables, but if you are in the dormitory and it is not convenient to cook or the cafeteria does not have it, If you don’t have enough vegetables every day, somedehydrated vegetables is better than none at all, mainly because it’s convenient and doesn’t require cooking equipment.
Sauce packs
Some sauce packages use vegetable oil. Generally, vegetable oil is rich in polyunsaturated fatty acids, and it is indeed easy to produce a lot of aldehydes at high temperatures. Some is carcinogenic, so we do not recommend frying food at high temperatures.
Palm oil, coconut oil, and medium and long chain fatty acid cooking oils are better for frying. Most instant noodles use palm oil.
Others are some common ingredients that give the sauce packet a heavier, richer flavor, no problem.
Reminder:
Some non-fried instant noodles have less oil, but there is a lot of oil in the sauce packet. So if you really want to be healthy, you have to restrain when you eat non-fried sauce packets~
References
[1] Yao Fenghong, Zhu Kerui. Status and development trend of non-fried instant noodles[J]. Food Processing, 2017(05):69-71.
[2]Liu Xiaobo, Zhou Xianyu. Study on prolonging the shelf life of instant noodles[J]. Food Science, 1997, 18(1):7.
[3] Gupta S, Gowri BS, Lakshmi AJ, Prakash J. Retention of nutrients in green leafy vegetables on dehydration. J Food Sci Technol. 2013;50(5):918-925 .doi:10.1007/s13197-011-0407-z
[4] Gu Xiang. Correcting the Name of Instant Noodles——Summary of China Instant Noodles Nutrition Safety Forum[J]. China Food Industry, 2006(7):16-17.
[5]Lu Qiyu, Zhong Zhen. Instant noodle production technology [M]. Zhongyuan Farmer Publishing House, 1994.
[6]Liu Xiaobo, Zhou Xianyu. Study on prolonging the shelf life of instant noodles[J]. Food Science, 1997, 18(1):7.
[7]GB 17400-2015. National Standard for Food Safety. Instant Noodles.
[8] Zhu Yunping, Yuan Zuoyun, Lv Yuegang. Effects of frying time and temperature on the moisture and oil content of instant noodles[J]. Journal of Food Science and Technology, 2011, 29(1):15- 17.