Koreans No. 2 globally in instant noodle consumption — which country is top?

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Koreans love ramen noodles. A recent report shows that the average Korean ate 79 packs of instant noodles last year, making the country the world’s second-largest consumer after Vietnam. However, ramen is far from a health food. Experts say adding vegetables, eggs or other ingredients can offset the drawbacks from its refined carbohydrates and salty soup and help prevent sudden blood sugar spikes.

According to the World Instant Noodles Association, Vietnam topped the list last year with an average of 81 servings per person, followed by Korea with 79. Thailand (57), Nepal (54), Indonesia (52), Japan (47), Malaysia (47), Taiwan (40), the Philippines (39) and China, including Hong Kong (31), rounded out the top ten. Until 2020, Korea ranked first, but Vietnam overtook it in 2021.

Ramen’s popularity is easy to understand — it’s tasty and convenient. But its nutritional profile leaves much to be desired. Most noodles are made from white wheat flour, a refined carbohydrate with a high glycemic index, and many varieties are fried in palm oil. The salty seasoning packets also pose health concerns, as they can raise blood pressure and irritate the stomach lining. Eating ramen too quickly makes matters worse, as the carbohydrates are rapidly digested and absorbed, leading to sharp spikes in blood sugar levels.

To minimize these effects, nutritionists recommend pairing ramen with fiber- and protein-rich foods. People in the prediabetic stage should always add an egg and eat kimchi or other vegetable side dishes with their noodles, according to experts. The dietary fiber in vegetables and the protein in eggs slows down digestion and carbohydrate absorption, helping blood sugar rise more gradually.

Adding bean sprouts or mung bean sprouts when cooking at home can also make a difference. Bean sprouts are high in fiber and protein, and can tone down the salty flavor of the soup. They contain antihypertensive peptides that may help prevent blood pressure from rising. To reduce sodium intake, use less soup powder and a bit of kimchi to balance the taste. The potassium in vegetables also helps flush out sodium, further compensating for ramen’s downsides.

In the end, the worst way to eat ramen is to slurp the noodles in a hurry. Pairing it with vegetables and eggs isn’t just tastier — it’s a small but meaningful step toward healthier eating.

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.