Understanding the Health Star Rating System
The Health Star Rating (HSR) is a voluntary front-of-pack labelling system implemented in Australia and New Zealand to help consumers compare the nutritional profile of similar packaged food products. The system uses a scale from half a star to five stars, where a higher rating indicates a healthier choice. The rating is determined using a specific calculator that balances 'risk' nutrients against 'positive' nutrients.
How the Rating is Calculated
To determine a product's Health Star Rating, the following nutritional factors are considered:
- Risk nutrients: These decrease the score and include saturated fat, sodium, energy (kilojoules), and total sugars. High levels of these are associated with chronic disease risks.
- Positive nutrients: These increase the score and include dietary fibre, protein, and the amount of fruit, vegetables, nuts, and legumes (FVNL) in the product.
It is important to remember that the HSR is a comparative tool for similar product categories. For example, comparing a breakfast cereal to an instant noodle package is not an accurate use of the system.
The Health Star Rating of 2 Minute Noodles
Most traditional 2 minute noodles receive a modest Health Star Rating, often around 2.5 to 3 stars, primarily due to their high sodium and fat content. A significant amount of the sodium comes from the flavour sachet, while the saturated fat is a result of the deep-frying process used to create the porous noodle block. However, some variations and newer products have achieved higher ratings by reducing these less-healthy components.
A Comparative Look at Instant Noodles
To illustrate the difference in ratings, here is a comparison of different instant noodle types, based on information from industry and consumer reports:
| Feature | Traditional Instant Noodles (e.g., Maggi Beef) | Healthier Instant Noodles (e.g., Ayam 99% Fat Free) |
|---|---|---|
| Typical Health Star Rating | 2.5–3 stars | 3.5–4 stars |
| Frying Process | Deep-fried in palm oil | Air-dried or oven-dried |
| Sodium Content | Often very high (e.g., 935 mg/serving) | Considerably lower |
| Saturated Fat | High due to palm oil use | Much lower or non-existent |
| Added Nutrients | May have added vitamins and minerals | May be fortified or contain wholegrains |
Why are Standard 2 Minute Noodles not a high-rated choice?
Several nutritional and processing factors contribute to the typically low-to-mid HSR of instant noodles:
- High Sodium Intake: A single serving can contain a significant portion of an adult's recommended daily sodium intake, mostly from the flavour sachet. Excessive sodium is linked to an increased risk of high blood pressure, heart disease, and stroke.
- Saturated Fats: The deep-frying process used for most instant noodles adds high levels of saturated fats, often from palm oil. High intake of saturated fat can raise 'bad' cholesterol levels.
- Low in Fibre and Protein: While providing energy through carbohydrates, instant noodles are often low in dietary fibre and protein. This can mean they are less filling and less satisfying than other meals.
- Limited Micronutrients: Instant noodles typically lack essential vitamins and minerals like calcium and Vitamin C, which contribute positively to the HSR calculation.
Boosting the Healthiness of your Instant Noodles
It is possible to enjoy instant noodles as part of a balanced diet by following a few simple steps to improve their nutritional profile.
Simple Ways to Upgrade your Meal
- Use Less Seasoning: The most effective way to cut down on sodium is to use only half of the flavour sachet, or to discard it and use your own low-sodium herbs and spices.
- Add Vegetables: Incorporating fresh or frozen vegetables instantly boosts the fibre, vitamin, and mineral content. Options include carrots, spinach, bok choy, or mushrooms.
- Introduce Protein: Adding a source of lean protein, like a boiled egg, tofu, or cooked chicken, will make the meal more balanced and help you feel fuller for longer.
- Choose Healthier Noodle Types: Look for options made from whole grains, buckwheat, or rice, and choose air-dried instead of deep-fried versions for less saturated fat.
- Enhance the Broth: Create your own healthier broth with less salt by using low-sodium vegetable stock, ginger, and garlic.
Conclusion
The Health Star Rating for 2 minute noodles can vary, but most fall into the moderate range of 2.5 to 3 stars due to high levels of sodium and saturated fat. While they offer convenience, they are not a nutritionally complete meal on their own and should be consumed in moderation. By understanding what influences the HSR and making a few easy additions like fresh vegetables and lean protein, consumers can significantly improve the health benefits of their instant noodle meal. Ultimately, the HSR is a useful tool for comparing products within the same category to make a better choice. For more detailed information on the system, visit the official Australian Health Star Rating website Health Star Rating System.
