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Ramen noodles are a type of Japanese noodles enjoyed worldwide. You may crave ramen noodles while pregnant due to their flavor, wide variety of recipes, and minimal cooking time. However, many women have concerns about the nutritional value and safety of eating these noodles during pregnancy, especially if they were eating them as a staple meal before becoming pregnant. Is it safe to consume them during pregnancy, and could they affect your baby?
Read through to know about eating ramen noodles during pregnancy, including their benefits and side effects.
What Are Ramen Noodles?
Ramen noodles are popular in Japanese culture and cuisine; they are easy to prepare, tasty, and a comfort meal, often mooted as a healthy food option. They are affordable, convenient, and satisfying. The noodles contain several nutrients that provide many health benefits. You can also add a variety of spices, vegetables, soup, broth, and other food options to satiate your appetite, enhance the taste of noodles and enjoy eating them (1).
Quick tipIs It Safe To Eat Ramen Noodles During Pregnancy?
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Yes, you can eat ramen noodles while pregnant! However, not every day for every meal! The noodles contain plenty of salt and preservatives, while lacking in whole-food ingredients like fiber and antioxidants. So, make sure you eat them in a limited amount. You can also try adding vegetables to make it healthy. Additionally, ensure to include a well-balanced diet in your pregnancy diet. Moreover, have a word with your doctor before you eat ramen noodles (2).
Nutritional Value Of Ramen Noodles
The nutritional value of ramen noodles could vary depending on the brand and flavoring of the noodles. Generally, 100 grams of ramen noodles includes the following nutrients (3).
| Nutrients | Unit Value Per 100g |
|---|---|
| Energy | 469Kcal |
| Protein | 9.38g |
| Total lipid (fat) | 21.9g |
| Saturated fatty acids | 10.9g |
| Carbohydrate | 57.8g |
| Fiber | 1.6g |
| Calcium | 31mg |
| Iron | 4.22mg |
| Sodium | 1720mg |
Source: U.S. Department of Agriculture
Health Benefits Of Eating Ramen Noodles During Pregnancy
Eating ramen noodles during pregnancy can not only be easy, but it offers some health benefits. Here are some common health benefits of eating noodles.
1. A Good Source Of Proteins:
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You need a good intake of proteins during pregnancy to repair and build body tissues, ensure appropriate fetal development and growth, and maintain good maternal health. You will need about 46g of protein in the first half of your pregnancy and 71g in the second half. Ramen noodles contain good amounts of proteins. One serving of the noodles offers you about five grams of protein. Add in some egg, fish or meat to boost the protein and keep you feeling satisfied while growing a healthy baby.
2. Prevents Anemia:
You need plenty of iron during pregnancy to ensure appropriate transportation of oxygen in your body cells and growth of the fetus. Your iron needs in pregnancy increase from 18mg to 27mg per day in pregnancy. Ramen noodles contain a decent amount of mineral iron, as the noodles are often made with fortified flour. Again, topping them with eggs, meat or even leafy greens will boost the iron content of your ramen dish. So, eating these noodles can help you have optimum levels of hemoglobin, prevents the risk of anemia, and ensures a healthy pregnancy
3. Energy Supply:
Ramen noodles contain good amounts of carbohydrates. Low carb is not the way to go when you’re pregnant to best support your energy levels and growing baby. While not normally whole grain, ramen flour is usually fortified with iron and b-vitamins. A good intake of carbohydrates helps provide the required energy during pregnancy.
Side Effects Of Eating Ramen Noodles During Pregnancy
While pregnant, you may develop strong cravings for ramen noodles, but excessive consumption can make you suffer from certain side effects. Find below some common side effects of eating the excess of ramen noodles.
1. Risk Of High Cholesterol:
High saturated fat content in ramen noodles can raise bad cholesterol in your blood and increase the risk of heart diseases during pregnancy (4).
Quick fact2. Risk Of High Blood Pressure:
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Ramen noodles contain a lot of sodium which increases the risk of high blood pressure and heart-related ailments while you are expecting (5).
So, you should restrict your intake of ramen noodles while expecting and take care of yours and your unborn baby’s health.
3. Constipation
You need to focus on plenty of fiber and fluids while pregnant to prevent constipation. As ramen is made from refined grains, it contains little fiber. Add in some veggies to boost the fiber in your ramen dish.
Frequently Asked Questions
1. Can instant noodles affect my pregnancy?
Instant noodles are often grouped under junk food as they have significantly less nutritional value. They contain preservatives and chemical additives that are not considered healthy, especially during pregnancy (7). However, there’s no scientific evidence that instant noodles cause adverse fetal outcomes. Here, it is important to note that several instant noodles contain MSG. Consuming MSG during pregnancy in moderation is considered safe. However, its excess may negatively affect your health.
2. Can I eat spicy noodles while pregnant?
Spicy food is assumed to harm the fetus, although this is not true. You may eat spicy noodles once in a while (and in moderate quantities) during pregnancy. However, you should avoid spicy food if you suffer from heartburn during pregnancy, particularly in your last trimester (8).
3. What are healthy substitutes for ramen noodles that I can try during pregnancy?
You may try alternatives such as rice noodles, whole-grain noodles (e.g., whole wheat, millet, or multi-grain), and soba noodles (made from buckwheat) (9).
4. Can ramen noodles cause heartburn during pregnancy?
Sara Chatfield, a registered dietitian nutritionist from the Greater Chicago Area, says, “Generally high-fat or acidic foods cause heartburn. However, a high-salt meal may also cause heartburn, and most ramen contains a lot of salt.”
5. Can ramen noodles affect the unborn child?
Chatfield opines, “Ramen isn’t an unsafe food for pregnancy, as long as undercooked eggs are avoided. If you have elevated blood pressure or are retaining fluid, it’s best to avoid ramen and other high-sodium foods as they may aggravate these conditions. However, if you eat ramen, look for low-sodium products, and round them out by adding some frozen veggies and a protein such as tofu, hard-boiled egg, or lean meat.”
Most healthy expectant mothers can safely eat ramen noodles during pregnancy if consumed in moderation. Since ramen noodles are high in carbs and sodium and contain additives and preservatives, you must exercise caution as they may affect your and your unborn baby’s health. Therefore, it is recommended that you consume noodles during pregnancy occasionally, and to increase their nutritional value, add plenty of vegetables and other healthy ingredients such as cottage cheese, chicken, or fish, as the noodles do not provide much nutrition on their own.
You may also eat these noodles with refreshing beverages, such as coconut water, homemade fruit punch, or buttermilk, for a healthier, more balanced meal.
Infographic: Potential Side Effects Of Including Ramen In Pregnancy Diet
Japanese ramen is a type of wheat noodle and a staple in several households. While you may enjoy eating ramen, it is better to consult your Ob-GYN before having it when expecting. The following infographic highlights a list of side effects of consuming ramen during pregnancy.
Illustration: Momjunction Design Team
Key Pointers
- Ramen noodles are quick to make and tasty to eat as a type of instant noodles.
- It’s considered safe to have ramen occasionally during pregnancy.
- Ramen contains proteins, iron, and carbohydrates in a reasonable amount.
- However, ramen is high in saturated fats and sodium, which can cause heart problems and affect blood pressure levels.
- Additionally, ramen lacks the fiber that is required to prevent constipation.
Illustration: Ramen Noodles During Pregnancy: Are They Healthy?
Image: Stable Diffusion/MomJunction Design Team
References
- NaZhang, et al.; (2016); Noodles, traditionally and today
https://www.sciencedirect.com/science/article/pii/S2352618116300828 - The BabyCenter Essential Guide to Pregnancy and Birth
https://books.google.co.in/books?id=AK60Xmnrm_AC&pg=PA195&dq=ramen+noodles+is+pregnant&hl=en&sa=X&ved=0CBsQ6AEwAGoVChMIy6LI7fiHyQIVAU-OCh2oWg6-#v=onepage&q=ramen%20noodles%20is%20pregnant&f=false - Ramen Noodles.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2059595/nutrients - Low-Calorie, Lower Fat Alternative Foods
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/shop_lcal_fat.htm - Ji Hyun Song, et al.; (2011); Relationship Between Gastroesophageal Reflux Symptoms and Dietary Factors in Korea
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042219/ - Is Your Ramen Ruining Your Health?
https://www.keckmedicine.org/blog/is-your-ramen-ruining-your-health/ - Dangers of Consuming Instant Noodles.
https://www.nnc.gov.ph/regional-offices/mindanao/region-ix-zamboanga-peninsula/6604-dangers-of-consuming-instant-noodles - Gender, positions and cravings in pregnancy: truth or myth.
https://www.nct.org.uk/pregnancy/worries-and-discomforts/common-discomforts/gender-positions-and-cravings-pregnancy-truth-or-myth - The pregnancy food guide.
https://www.brighamandwomens.org/assets/BWH/obgyn/pdfs/nob-bwh-pregnancy-food-guide.pdf
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Sara Chatfield is a Registered Dietitian Nutritionist with a Master in Public Health in Human Nutrition from the University of Michigan. She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concerns. She is also a freelance nutrition and health writer.Sara Chatfield is a Registered Dietitian Nutritionist with a Master in Public Health in Human Nutrition from the University of Michigan. She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concerns. She is also a freelance nutrition and health writer.
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