You will be surprised to know the amount of added sugar a cup of instant noodles contains

It might sound jarring, but all foods have an effect on the body’s blood sugar levels — the degree, of course, varies. While natural sugar is considered healthy (those with diabetes still need to ensure caution), added sugar must be avoided at all costs. As such, one needs to be extra cautious when consuming packaged foods — which are often loaded with added sugar. Yes, added sugar in all forms is a culprit as it has a direct impact on your blood sugar levels. But don’t worry, we are here to help you make the right choices. So, we decided to take it upon ourselves to inform you about the sugar content in one of our favourite/go-to foods: a cup of instant noodles

What do the experts say?

Noodles are essentially carbohydrates, which include sugar, and have a direct impact on blood sugar levels. “The amount of sugar in a cup of noodles may vary depending on the brand and flavour. Generally, instant noodles tend to have a higher carbohydrate content — both complex carbohydrates and added sugars,” said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and co-founder, Rang De Neela initiative.

It is important to note that diabetologists often advise patients with diabetes to limit their sugar intake, as it can quickly raise blood sugar levels. To maintain stable blood sugar levels, they recommend consuming foods that have a lower glycemic index (GI), meaning they have a slower and more gradual effect on blood sugar levels. “We often encourage patients to opt for healthier options like whole-grain noodles or noodles made from legumes, as these are usually higher in fibre and have a lower GI. These choices allow for a slower digestion process, resulting in a more gradual release of glucose into the bloodstream,” said Dr Kovil.

Most common noodles are made up of refined wheat flour, which is a simple carbohydrate. It contains starch (that is digested quickly) and glucose (that too is absorbed rapidly) leading to a blood sugar spike. “Thus noodles are a high glycemic index food. One single serving of noodles is around 70g in quantity which provides about 45g carbohydrates. In terms of sugar, it would account for 9 teaspoons (1 tsp of sugar — about 5 grams — contains 5 grams of carbohydrate). A cup (single serving) of noodles would have double the amount of carbohydrate compared to a chapatti and 1 ½ times that of 1 cup rice,” said Pooja Shah Bhave, consultant dietician, and diabetes educator, Mumbai.

All foods affect your blood sugar levels to some extent (Source: Getty Images/Thinkstock)

It is also important to consider portion sizes. “We recommend watching the amount of noodles consumed in a single serving. Generally, a cup of noodles may contain around 40-50 grams of carbohydrates, which can include a varying amount of sugar,” reiterated Dr Kovil.

Additionally, plain noodles have zero fibre making it even worse for glucose control, Bhave noted.

So, what should be done?

Dr Kovil advises patients with diabetes to be mindful of their carbohydrate intake, including the sugar content present in a cup of noodles. “Opting for healthier noodle options and controlling portion sizes are essential steps in maintaining stable blood sugar levels for individuals living with diabetes,” said Dr Kovil.

“The only way to eat noodles in a much healthier way is to have only a half cup of noodles in one serving accompanied with lots of vegetables and a protein source like eggs, chicken, paneer, or pulses,” said Bhave.

However, it is always best to consult with a diabetologist or a registered dietitian for personalised advice based on individual health needs and goals.

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