You can eat ramen healthily by eating it like this

I really love ramen. Haha.

Is it all the same?

I would like to share a healthy way to enjoy ramen.

I also cook ramen the way my mother used to do for me, boiling the noodles the same way my mother always did, and I have been eating it that way for my entire life.

I wipe off the oil completely before eating~

Have a great weekend, everyone!

 

 

Ramen is one of the most popular foods worldwide, beyond Korea. It is easy to prepare and comes in a variety of flavors, making it a favorite for many people.

However, excessive consumption of ramen with high sodium content can harm health. In this regard, nutritionist Lee Ho-sun from Severance Hospital stated, "If you pay attention to a few points, you can enjoy ramen healthily."

 

◆ Made with dried noodles that are low in calories and fat

Regular ramen is made by frying the noodles in palm oil, which is a type of instant noodle. Although palm oil is a plant-based oil, it has a high saturated fat content similar to animal fats, which is not good for health.

Dried noodles are made by drying the noodles with high heat wind instead of frying them in palm oil. Therefore, one package of dried noodles has approximately 100 to 150 kcal fewer calories than fried noodles, and the content of fat and saturated fat is also about one-third of that in fried noodles, making dried noodles a healthier choice.

 

Consume less than one per week

Instant noodles are one of the foods enjoyed by people of all ages, but their high sodium content is a disadvantage. The World Health Organization recommends a daily sodium intake of 2000 mg. The average sodium content of instant noodles is between 1400 and 1500 mg.

Eating two or more bowls of ramen at once or eating it with kimchi easily exceeds the daily recommended sodium intake with just one meal.

A study has shown that people who consume ramen more than once a week have higher waist circumference, blood triglyceride levels, and cholesterol levels compared to those who consume less than once a week.

 

◆ Use less soup, and cook the noodles and ramen broth separately.

20% of the sodium in ramen is contained in the noodles, and as the ramen is boiled, additional sodium is absorbed, further increasing the sodium content of the noodles.

By separately boiling the noodles and then adding them to the broth, the sodium content of the noodles is reduced by about 27%. It is also recommended to use about half the amount of soup and not to consume all of the broth.

 

Spicy and sweet Bibim Ramen and Jjajang Ramen are also among the types sought after by ramen enthusiasts. The sodium content of Bibim Ramen and Jjajang Ramen is about 1300 mg, which is less than that of soup-based ramen. However, because of the simple sugars used in the accompanying sauces to add sweetness, they contain more carbohydrates and calories than soup ramen.

Therefore, it is advisable to adjust the source usage to reduce sodium, simple sugars, and calorie intake.

 

◆ Supplement protein with eggs, complement vitamins with vegetables

Adding only the soup and solid ingredients from instant ramen results in a deficiency of nutrients such as protein, vitamins, and minerals.

Adding eggs to ramen can supplement protein, and it is also good to add seafood such as clams or shrimp, as well as lean meats. Including vegetables like bean sprouts, onions, and cabbage can help compensate for lacking vitamins and minerals.

However, for health reasons, it is important to reduce ramen consumption if you have cardiovascular diseases, diabetes, or risk factors such as obesity.

 

<Source: Dong-A Ilbo>