Korea’s soup culture carries hidden health risks
gettyimagesbank
Click here for more articles by Kormedi.com.
From hearty stews to comforting instant noodles, broth-based meals are a cornerstone of Korean dining culture. But health experts are warning that this beloved habit — especially when followed by mixing rice into the leftover broth — may be putting many Koreans at risk of serious health problems, including stomach cancer, high blood pressure and blood sugar spikes.
Salt-heavy broths linked to higher stomach cancer risk
Korea and Japan — two countries where soup is a dietary staple — both record relatively high rates of stomach cancer, and excessive sodium in broth is a major reason why. The salt damages the stomach lining and can also contribute to hypertension.
A study published in the Journal of Nutrition, Health and Aging found that people who consumed instant noodles broth more than three times a week faced significantly higher mortality risks from stomach cancer and related diseases. The research, conducted by Yamagata University in Japan on 6,725 adults aged 40 and older, revealed that participants who consumed more than half of the broth had a 1.5 times greater risk of death. Researchers advised people to limit broth consumption and balance their meals with vegetables to reduce sodium intake.
Korea reports nearly 30,000 new stomach cancer cases a year
While Japan’s stomach cancer cases remain higher, Korea still sees about 30,000 new cases each year (29,487 in 2022). Although stomach cancer recently fell from the country’s most common cancer to fifth place, experts say soup-heavy diets — including salty broths such as miso soup and spicy stews — still play a significant role.
Excess sodium in broth is more harmful to the stomach lining than salty solid foods, and long-term exposure can lead to chronic inflammation and cancer. Despite growing public awareness and health campaigns, sodium consumption in Korea remains a persistent problem.
Instant noodles plus rice: A dangerous blood sugar combo
The common practice of mixing rice into leftover ramen broth may feel comforting and waste-free, but it can also be harmful. Experts say this combination leads to excessive carbohydrate intake and sudden spikes in blood sugar. Instant noodles and white rice are both refined carbohydrates with high glycemic indexes, meaning they are digested quickly and cause glucose levels to surge.
If you’re watching your blood sugar, it’s better to choose one or the other — not both, nutritionists say. Pairing the meal with fiber-rich vegetables can also help slow digestion and stabilize glucose levels.
Even soup with rice can be problematic
The problem isn’t limited to instant noodles. Adding rice directly into soups like soybean paste stew or bean sprout soup can also accelerate digestion and cause blood sugar spikes. Salty broth may also reduce your appetite for nutritious side dishes such as vegetables, leading to a less balanced diet.
To minimize blood sugar fluctuations, experts recommend taking at least 20 minutes to finish a meal and eating foods in a specific order: vegetables first, followed by protein such as eggs or meat and finally carbohydrates like rice or noodles. This slows digestion and helps prevent glucose spikes.
As comforting as the tradition of mixing rice into soup may be, medical experts say moderation is key — and that small changes in eating habits can go a long way toward protecting long-term health.
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.