Karina's Han River-style instant noodle cooker and smarter ways to eat

Karina of girl group Aespa poses during a press conference for the group’s second full-length album “Lemonade” at Sofitel Ambassador Seoul Hotel in Songpa District, Seoul, Tuesday. Yonhap

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When Aespa’s Karina said she loves instant noodles, she meant it.

Appearing on JTBC’s variety show “Chef & My Fridge” with fellow Aespa member Winter, Karina brought out an instant noodle cooker of the kind often seen at Han River convenience stores, saying she keeps one at home.

“I just love instant noodles,” Karina said as she showed off the machine. The white cooker, which she said was a gift from a friend, became a scene-stealer beside the two refrigerators she and Winter had brought to the show. The two recently began living together, but each still keeps her own freezer.

Karina revealed that she owns an instant noodle cooker at home, the kind commonly seen at convenience stores by the Han River. Captured from JTBC YouTube channel

Karina may somehow pull off her love of instant noodles. But for those watching their weight, instant noodles are a food that comes with a warning label.

Why instant noodles work against diets

Noodles are already calorie-heavy, but what those calories are made of makes it an even tougher enemy for weight control. Most instant noodles are made from refined wheat flour, fried in oil and paired with a salty powdered soup base. One study found that a typical pack of instant noodles commonly eaten in Korea contains about 505 calories and accounts for roughly 24 percent of the recommended daily intake of carbohydrates, 31 percent of fat, 53 percent of saturated fat and 90 percent of sodium.

For a single meal, it is a heavy amount of fat and sodium. And because refined noodles are quickly broken down during digestion, they cause blood sugar levels to rise rapidly. Ramen is also often low in vegetables, protein and dietary fiber, making it less filling over time.

If rice is added to the leftover soup, or the meal is paired with sides such as dumplings, cheese, kimchi or pickled radish, the sodium and calorie counts shoot up quickly.

Eating instant noodles frequently will make it harder to manage not only weight, but also waistline, blood pressure and blood sugar. A study of Korean adults also found an association between noodle consumption and metabolic syndrome.

Less soup, more protein and vegetables

This does not mean you need to give up instant noodles entirely while on a diet. You just need to change how you eat it.

First, you do not need to use the entire soup packet. Adding only half to two-thirds of the seasoning is one of the easiest ways to cut sodium intake. Second, avoid drinking all the broth, as much of the sodium remains in the broth rather than the noodles.

Reducing the amount of noodles and replacing them with protein such as eggs, tofu, chicken breast or seafood is one way to stay full longer. Adding vegetables such as cabbage, bean sprouts, mushrooms or green onions is another way to make the bowl more filling by adding fiber and volume, which instant noodles typically lack.

Finally, it is advisable to avoid adding rice to the leftover soup. Eating noodles and rice together means taking in a large amount of refined carbohydrates in a single meal.

It is also better, when possible, to eat instant noodles during the day or in the early evening rather than late at night, and to keep the next meal light and lower in sodium.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.