Affected by the epidemic, citizens have reduced eating out, and with the imminent compulsory inspection of the whole people, citizens have stocked up on supermarket food in large quantities, among which flour and flour food has become one of the main shopping resources. Many people think that non-fried and non-salted noodles are healthy choices, and eating them regularly will not lead to obesity. However, dietitian Annie Li explained that following drying the noodles, they feel light and the weight is not large. In fact, it hides the trap of high fat, and it is easy to cause obesity if you eat it frequently. In addition, for example, eating a bowl of regarding 100 grams of rice noodles has exceeded 1/4 of the daily recommended sodium intake. The problem of high sodium cannot be ignored.
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Doll Noodles, Shrimp Noodles: High-fat and high-sodium topping
The founder and nutritionist of “Home-run Nutrition Center”, Wu Yaofen, said with reference to the information of the Center for Food Safety that among all kinds of retail noodles in the market, calculated by 100 grams, the doll noodles (without seasoning) have the highest sodium content, reaching 1144 mg. , its sodium content is equivalent to regarding half a teaspoon of salt, which is half of the WHO’s recommendation of not more than one teaspoon of salt per person per day. Meanwhile, there are 473 kcal of calories per 100 grams.
Secondly, shrimp noodles have the second highest sodium content, with 304 mg of sodium in 100 grams; calories per 100 grams also have 436 kcal.
The udon that many people consider to be a healthy pasta has a sodium content of 200 mg per 100 grams without seasoning. ) and other noodles such as rice noodles (15 mg) were higher.
Seasonings, preservatives and additives are the culprits
According to the WHO recommendation, the average adult should consume less than 2,000 mg of sodium per day, that is, no more than 667 mg per meal, which is equivalent to one-third of a teaspoon of salt; and the low-sodium standard is less than 120 mg per 100 grams of food of sodium content.
Shrimp noodles and udon are relatively high in sodium because salt is added for seasoning when making these noodles, and the added MSG, preservatives and additives also contain sodium, which greatly increases their sodium content. In fact, only one half meal is not exceeding the standard, but if it is used as the main food for a long time, there will be a risk of excessive intake.
Nutritionist Annie said that the dried noodles seem to be low in calories, and the fat trap is rooted in seasonings and matching foods. For example, the common instant rice noodles in the market and the soup bag attached to the instant vermicelli will increase the fat several times. Taking cold noodle udon as an example, common sauces and seasonings, such as sesame paste, can reach more than 200 kcal in just 3 tablespoons, which is equivalent to a bowl of rice. In addition, nutritionist Wu Yaofen also reminded that excessive intake of sodium can easily cause edema, increase blood pressure, induce hypertension, heart disease and stroke.
Pay attention to nutrition labels when buying
A nutritionist reminds you to pay attention to the ingredient list and shelf life of the food when buying ready-to-eat noodles. Because more stabilizers, sour flavorings or additives are added, and the storage period is longer, it also means that the more seasonings and stabilizers are added, the more unhealthy it is.
The public should pay attention to the nutrients on the nutrition label when purchasing, including: calories, total fat, saturated fat, trans fat and sodium. For example “per 100 g/ml”, “per package” or “per serving”. You can also choose more “low-fat” and “low-sodium” foods. “Low-fat” means that 100 grams of solid food contains no more than 3 grams of fat. WHO recommends that total fat should be less than 30% of total daily calories. And “low-sodium” food means that every 100 grams of solid food contains no more than 120 mg of sodium. The WHO recommends that each person should not consume more than 1 teaspoon of salt per day, which is equivalent to 2000 mg of sodium (regarding 5 grams of salt).
Low-sodium and low-fat healthy choice (per 100 grams)
- Qiao Mai Noodles (sodium content: 60 mg/calories: 99 kcal)
- Rice flour (sodium content: 14 mg/calorie: 109 kcal)
- Spaghetti (sodium content: 1 mg/calorie: 158 kcal)
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Responsible editor: Luo Jiaxin
