Healthier ways to enjoy Korean cold noodles

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Cold noodle season is here. On hot days, few dishes are more refreshing than a bowl of naengmyeon or Korean cold noodles. However, buckwheat noodles are still high in carbohydrates and often also contain potato or sweet potato starch.

Since recipes vary widely by restaurant, the effect on blood sugar can differ significantly as well. For people managing blood sugar, both the noodles and the sweetened broth or sauces can be problematic. Gochujang-based bibim naengmyeon, in particular, may cause larger blood sugar spikes because of its sweet and spicy sauce.

So how can you enjoy naengmyeon in a healthier way?

Naengmyeon noodles are typically made from buckwheat mixed with starches such as potato starch or sweet potato starch. Depending on the ratio, the noodles may be digested quickly, causing blood sugar to rise rapidly.

According to Korea’s National Institute of Crop Science, buckwheat contains 74.7 percent carbohydrates and 11.5 percent protein plus fats, minerals and vitamins. Buckwheat is also rich in rutin, a compound associated with blood pressure support and improved circulation.

Still, a single bowl of naengmyeon may contain 60 to 80 grams of carbohydrates — often more than a bowl of rice — making portion control important.

The biggest difference between bibim naengmyeon and mul naengmyeon, which is served with chilled broth, is the sugar content in the seasoning. Aside from gochujang, bibim naengmyeon sauce also contains sugar or corn syrup, pear juice or fruit syrup. These ingredients, especially liquid sugars, can rapidly raise blood sugar after meals.

Mul naengmyeon can be a better option for blood sugar management if the broth is not heavily sweetened. Even then, experts recommend reducing the amount of noodles while adding more protein and vegetables.

Mul naengmyeon is typically served with vinegar and mustard. Vinegar contains acetic acid, which has been linked to improved blood sugar control in multiple studies and is also recognized by the Korean Diabetes Association.

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Reducing noodle portions, adding vinegar and mustard, including protein such as boiled eggs, sliced boiled pork or chicken breast can make naengmyeon healthier. Eating the vegetables that often come with the dish, like cucumber or radish, is also recommended.

Vegetables rich in fiber can slow carbohydrate absorption and help prevent sharp blood sugar spikes, while protein slows the speed at which glucose enters the bloodstream.

Walking, climbing stairs, or doing light activity after eating can also help reduce postmeal blood sugar spikes. When muscles move, the body uses more glucose, helping keep blood sugar levels from rising too sharply.

If you prepare packaged naengmyeon at home, it is also a good idea to check nutrition labels for carbohydrates and added sugars. Using less sugar and gochujang while adding more vinegar, mustard and vegetables can help make the meal healthier.

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.