Earlier this year, a viral video piqued the interest of many viewers, especially lovers of instant noodles and similar ultra-processed food items, after a user flagged a potential health risk linked to a popular ramen brand. In the video, the individual is seen revealing a disturbing label on the back of a noodle packet, which read, “Warning: Cancer and reproductive harm.”
Incidentally, the ‘warning’ can be seen only in California, as a certain regulation in the western US state requires companies to display such labels on products that may expose users to chemicals known to cause cancer or reproductive harm.
The overt revelation caused a ripple effect of shock and horror among all ramen lovers across the world.
Ultra-processed foods have often come under the scanner for their low nutritional value and high calorie density, but the video triggered new concerns and left ramen lovers shocked as to how something as common as instant noodles may not be as safe as it is tasty.
The revelation of the video is not totally unfounded. According to a study published by Hong Kong’s Consumer Council early last year, almost 90% of instant noodles that were tested were found to contain potential carcinogenic contaminants. As such, the consumer watchdog urged the industry to reduce production of harmful substances to safeguard public health.
Doctors maintain that a single packet of ramen cannot be the only cause of cancer, but constant overconsumption of any of these ultra-processed foods impacts other immunity markers, which can certainly increase the risk of cancer.
“These items contain preservatives, artificial colours, and flavour enhancers that can release harmful compounds when heated. Over time, these chemicals may damage body cells. When cells are repeatedly exposed to such stress, they can mutate and grow abnormally, leading to cancer,” explains Dr Aditya Vidushi, senior consultant and head of unit III, medical oncology specialist, Asia Hospital, Faridabad.
Cheap, quick, deadly
The appeal of instant noodles or ready-to-eat meals available in India like rajma rice, chhole rice, butter paneer paste, and others, lies in their affordability, ease of cooking and taste. “In many cases, young people eat them often even after knowing that they are bad for their health under peer pressure,” says Dr Vidushi. “They are easy to cook, cheap, and taste good. Many students stay in hostels and far away from home, and do not have time to cook. They resort to these foods.”
She says that consistent inclusion of these foods in regular diet is not advisable at all, “They are not good for the body and slowly harm the stomach, liver, and blood. Their regular consumption over a period of time may well lead to cancer,” she says.
“Instant noodles, packaged soups, frozen fried snacks, and processed meats are among the most harmful foods. They’re loaded with sodium, trans fats, and preservatives like MSG and nitrites, which can trigger inflammation and metabolic imbalance,” adds Dr Vidushi.
“These foods often contain refined flour (maida), excess sugar, unhealthy fats, and preservatives that can promote obesity and chronic inflammation over time,” offers Dr Vikas Singla, senior director and head, gastroenterology, Max Super Speciality Hospital, Saket, New Delhi. Frequent consumption of ultra-processed foods may increase the risk of certain cancers, highlighting the importance of choosing fresh, balanced, home-cooked meals for better long-term health.
Dr Singla adds that youngsters, who consume these foods the most, often choose these items due to convenience. While the foods are unhealthy, they check all other boxes in terms of cooking and prep time, taste, texture, price, easy storage and others.
“With busy routines, these foods fit easily into their lifestyle. Their taste and the use of salt, fat and sugar stimulates the brain’s reward centres, making them highly appealing,” he adds.
Lack of knowledge, consciousness
“Most processed foods list their ingredients and nutrition facts,” points out Dr Singla, adding that similar to how cigarette packs display health warnings, it ultimately becomes an individual’s responsibility to make informed choices. However, these options are not only easily available for college students or young working adults, but their advertising can be misleading as well. School and college canteens stock them for the same reasons that students do, comfortably ignoring the health implications of the food items they are peddling, because they are “cheap, quick, and easy to store”.
Dr Vidushi explains : “These items contain preservatives, artificial colours, and flavour enhancers that can release harmful compounds when heated.” She explains that when our cells are repeatedly exposed to such stress, they can mutate and grow abnormally, leading to cancer. “Occasional intake is fine, but regular consumption can weaken the body and raise the risk of chronic diseases, including cancer.”
“Most packaged food labels do not explicitly warn about long-term health impacts such as cancer risk. They typically list ingredients, preservatives, and nutritional values as per regulatory norms. However, many consumers, particularly students, overlook these details,” she stresses.
Dr Singla adds that while regulations in India require transparency about additives and sodium levels, “they do not mandate specific warnings about potential metabolic or carcinogenic effects. It’s important that awareness is built around reading these labels carefully,” she adds. Dr Singla suggests: “Institutions can instead offer freshly prepared, balanced meals, like poha, upma, sandwiches, sprouts, and fruit bowls, which are safer and more nutritious. Displaying basic nutrition information and encouraging home-style, wholesome options can help students make healthier choices.”
Moderation, if not abstinence
While the safest and healthiest option would likely be to abstain from ready-to-eat and ready-to-cook meals altogether, doctors agree that consuming them in moderation might be a more prudent and practical medical advice.
Dr Singla opines, “These foods should ideally be avoided and only consumed when no healthier alternatives are available, such as during travel. Choosing freshly prepared, home-cooked, balanced meals — rich in protein, fibre, and plant-based ingredients — is a much healthier option for long-term wellbeing.”
“We are what we eat,” states Dr Vidushi. “Noodles, chips, and other processed foods should not be eaten more than twice a month. Ideally, the school management should immediately ban such foods in their canteens.”
According to Dr Vidushi, the school cannot be a place where unhealthy eating is encouraged. Awareness around reading food labels, teachers speaking to students on healthy diets and ultra-processed foods, and an intentional move to provide students with healthier food options on campus is the need of the hour. There are clear signs when packaged and processed food starts to take a toll on an individual, especially a child.
“They start feeling tired very often, or complain of stomachache, start losing weight, or don’t feel hungry,” she says, listing some symptoms. “In such cases, a doctor should be sought out, particularly if these symptoms are seen in a child. Such symptoms or complaints should be taken seriously, rather than assuming that the child is seeking attention,” she adds.
Potentially carcinogenic fast foods
- Ready to eat soups
- Ready to eat noodles
- Chips
- Any frozen foods
- Preserved meats
Red flads in ready to eat foods
- Refined flour
- Excess sugar
- Unhealthy fats
- Sodium
- Trans fats
- MSG
- Nitrites
