Instant noodles are a food that is liked by many people. Besides the cheap price, the delicious taste and easy to serve make many people addicted to instant noodles. However, diabetics tend to avoid consuming noodles, regardless of type, for fear of rising blood sugar. The reason is, noodles contain high carbohydrates and fats. So, is it true that instant noodles are dangerous for the health of diabetics?
Can diabetics eat instant noodles?
Noodles are one of the staple foods that come from the grain class. Basically, whole grains are high in carbohydrates, which can increase your blood sugar levels. That is the reason people with type 2 diabetes (diabetics) may choose to avoid instant noodles to keep their blood sugar stable.
The good news, according to American Diabetes Association diabetics can still consume instant noodles as long as they do not exceed the daily carbohydrate intake requirement.
Eating large amounts of uncontrolled carbohydrates will make you gain weight. This habit can also raise blood sugar levels, which can worsen the diabetes you have.
That is why, for diabetics who want to eat noodles, pay attention to the type and portion of noodles you eat. It is better if noodle consumption is balanced with healthy food choices for diabetes and keep doing physical activity.
If you continue to exercise regularly, undergo good diabetes treatment, and be disciplined in applying daily carbohydrate intake targets, diabetics can still eat instant noodles. Not only instant noodles, this requirement also applies to the consumption of other types of noodles, such as chicken noodles.
Tips for eating healthy instant noodles for diabetics
As explained above, diabetics are allowed to consume instant noodles or other noodles. With notes, you have to adjust the intake of carbohydrates for diabetes per day.
Well, the following tips might be a reference for you if you want to consume instant noodles to stay healthy.
1. Choose noodles that contain high fiber
There are many types of noodles sold in the market. However, most of them are made from refined white flour, such as egg noodles.
This type of noodle, including instant noodles, contains simple carbohydrates that can cause an increase in blood sugar for diabetics.
For diabetics, choose the types of noodles that are healthier and contain high fiber. Whole wheat noodles, brown rice flour, or quinoa flour are some of them. The high fiber contained in it can help slow down the digestive system.
Blood sugar is absorbed slowly, makes you full quickly, and prevents you from eating too much.
2. Discard the marinade
Another way to enjoy healthier instant noodles for diabetes sufferers is to remove the spices that are usually provided in the package.
Instant noodle seasoning contains high sodium levels and even exceeds the recommendation Dietary Guidelines for American 2015-2020. This high level of sodium can increase your blood pressure.
But that doesn’t mean you should only eat noodles that taste bland. You can try other ingredients to help make the noodles taste better.
Use spices that are available in your kitchen such as fresh chilies, pepper, coriander, or fish sauce which is more natural and of course healthier. Remember, the less you use instant seasonings in the noodles, the better it is for your overall health.
3. Add vegetables and other healthy ingredients
Whether the noodles are healthy or not depends on how they are cooked. Instead of cooking fried instant noodles, serve boiled instant noodles that are safer for your health.
The reason is, noodles fried in oil can contain more calories and fat. As a result, this can lead to high cholesterol and increase the risk of heart disease.
Also add vegetables and other nutrient dense foods to help control blood sugar. You can add pieces of chicken, mustard greens, and olive oil. In addition to feeling better and healthier, your body will be more energized without making blood sugar rise quickly.
4. Limit the portion of the meal
Although the methods described above can make noodles healthier for diabetics, it doesn’t mean you can eat as often as you want. You still have to limit the portions.
Basically, noodles contain a moderate glycemic index value. The higher the glycemic index of food, the faster the increase in blood sugar levels in the body.
Therefore, limit the portion of eating noodles at least twice a month. Remember, it is enough to eat one serving at each meal to keep your blood sugar stable.
Indeed, when you eat noodles, you can’t stop. So, so you don’t get crazy eating, try to snacking healthy snacks for diabetes that contain high fiber and protein before eating noodles.
Until now, there is no exact figure on how many times eating instant noodles is said to be harmful to health, especially for diabetics. However, a number of studies reveal that eating three instant noodles a week is too much. That’s why, you may have to eat much less than that, especially if you have diabetes.