Ramen—a globally beloved comfort food known for its savory broth, chewy noodles, and budget-friendly appeal—may come with unexpected health risks, especially when consumed frequently. According to new findings published in the Journal of Nutrition, Health and Aging, people who eat ramen regularly could face a higher risk of early death, particularly when unhealthy lifestyle habits accompany their eating choices.

The study, led by researchers from Yamagata University School of Medical Science in Japan, followed over 6,500 adults aged 40 and above. Their goal: to investigate how ramen consumption habits affect long-term health outcomes—and the results were sobering.

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🧪 The Study: What Researchers Discovered

Participants were divided into four groups based on how often they ate ramen:

• Less than once a month

• 1–3 times a month

• Once or twice per week

• Three or more times per week

This categorization allowed scientists to observe health patterns over several years and make direct comparisons based on consumption frequency.

🍜 What Counts as Ramen?

For the purpose of the study, "ramen" referred to traditional Japanese-style noodle soup—typically made with wheat noodles served in a rich, often pork-based broth. The dish is usually topped with ingredients like seaweed, sliced pork, green onions, or eggs. While these ingredients may sound healthy in moderation, the broth is typically high in sodium and saturated fats.

With ramen now popular worldwide—from Tokyo to New York to London—it’s become a dietary staple for many. However, its growing popularity may be accompanied by serious health consequences.

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⚠️ Key Findings: Increased Risk of Early Death

During the study’s follow-up period of approximately 4.5 years, researchers recorded 145 deaths among the participants:

• 100 due to cancer

• 29 from heart disease

The most concerning results came from men under age 70 who ate ramen three or more times per week. This group had a significantly higher risk of early death than those who consumed it less frequently.

Frequent ramen eaters were also more likely to:

• Smoke

• Drink alcohol regularly

• Be overweight or obese

These lifestyle factors appeared to amplify the dangers of ramen, suggesting that the meal's effects are compounded when combined with other unhealthy habits.

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🧂 Why Is Ramen Potentially Harmful?

The study points to excess sodium as the primary concern. A single bowl of ramen, especially when the broth is consumed, can exceed the recommended daily sodium intake. Most health organizations recommend no more than 2,300 mg of sodium per day—yet one serving of ramen often surpasses that.

Health risks of high sodium intake include:

• High blood pressure (hypertension)

• Increased risk of stroke

• Heart disease

• Kidney damage

• Gastric cancer

Over time, these conditions can lead to serious, even fatal, health outcomes—particularly in populations already at risk.

🧃 Ramen + Alcohol: A Risky Combo

An unexpected detail in the study showed that participants who frequently combined ramen with alcohol consumption had an even higher mortality risk. Researchers believe this combination worsens dehydration, elevates blood pressure, and puts additional stress on the heart and kidneys.

In short, pairing ramen with alcohol may be a cultural norm in some settings, but it comes with hidden dangers that shouldn’t be overlooked.

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🍲 Broth: The Hidden Culprit

Interestingly, the study found that the broth—arguably the most flavorful part of the meal—is also the most dangerous. People who consumed half or more of the soup faced more severe health outcomes.

Because the broth contains the majority of the dish’s sodium, finishing it drastically increases salt intake, exacerbating health risks.

👉 Pro Tip: If you're going to enjoy ramen, try leaving the broth unfinished or opt for low-sodium alternatives.

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🧠 Is Ramen the Direct Cause?

It’s important to note that this was an observational study, meaning it can’t conclusively prove that ramen directly causes early death. However, the strong and consistent correlation between ramen frequency and increased mortality makes the findings compelling.

The researchers called for more investigation into the biological mechanisms that might explain these outcomes, including how high sodium and poor nutrient balance affect long-term health.

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🥦 Why Ramen Falls Short Nutritionally

From a nutrition standpoint, ramen is high in refined carbs and fats, but low in key nutrients such as:

• Dietary fiber

• Vitamins A, C, and D

• Calcium and magnesium

• Lean protein

This imbalance can disrupt a healthy diet, leading to:

• Metabolic disorders

• Obesity

• Insulin resistance

• Nutrient deficiencies

Many instant ramen varieties also contain preservatives, artificial flavor enhancers, and trans fats, which add to the potential harm.

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🌍 The Global Impact: Instant Noodles Under Scrutiny

While this study focused on traditional ramen, it raises bigger questions about the global popularity of instant noodles—which are often higher in sodium and chemical additives than their fresh counterparts.

With millions of people consuming instant noodles daily, particularly in low-income communities and student populations, the study’s implications could have worldwide significance.

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✅ How to Enjoy Ramen More Safely

Ramen doesn’t have to be off the menu entirely. In fact, small changes can significantly reduce health risks:

Healthier Ramen Tips:

• 🧂 Choose low-sodium broths or skip most of the soup

• 🥬 Add vegetables (like spinach, bok choy, carrots, mushrooms) for fiber and nutrients

• 🍗 Include lean protein (chicken, tofu, or a boiled egg) to balance macronutrients

• 🍜 Use fresh noodles instead of instant

• 🏠 Make ramen at home, where you control the salt, oil, and toppings

• 🥢 Eat ramen occasionally, not several times a week

These small modifications can make a significant difference in how ramen fits into a healthy diet.

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🧠 Final Thoughts: Moderation Over Elimination

The research doesn't suggest that ramen must be avoided completely—but it does challenge the habit of eating it frequently. Ramen is comforting, tasty, and convenient, but its nutritional shortcomings—especially high sodium content—can impact long-term health if left unchecked.

🔑 Key Takeaway:

“It’s not just what you eat—it’s how often you eat it, and what else you do with your lifestyle.”

As with many foods, moderation is essential. Occasional ramen meals, especially when balanced with a healthy diet and lifestyle, are unlikely to cause harm. But regularly eating ramen, especially alongside alcohol or smoking, can increase your risk of serious health issues—including early death.

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🧭 In Conclusion

This new study adds to a growing body of evidence warning against the frequent consumption of heavily processed or unbalanced meals like ramen. While it remains a beloved comfort food across cultures, ramen should be enjoyed mindfully, not habitually.

If you're a ramen lover, don’t panic—but do reflect on your eating patterns, and consider how a few small changes could protect your health for years to come.