K-food guide: How to make japchae healthier

gettyimagesbank

Click here for more articles by Kormedi.com.

Japchae is a Korean dish made by mixing cooked glass noodles with meat and vegetables. The main ingredient is dangmyeon (glass noodles), typically made from sweet potato starch in Korea.

While the chewy texture makes it popular, it’s also high in carbohydrates, so eating it with rice is not recommended for weight watchers. However, adding plenty of vegetables can help with blood sugar control and weight management.

Glass noodles are dried noodles made from starch such as mung bean, potato or sweet potato. They’re called “glass noodles” or “cellophane noodles” because they become translucent when soaked.

Eating rice and japchae together can lead to carbohydrate overload. getthyimagesbank

Why portion control matters

According to Korea’s food composition data, 100 grams of glass noodle contains 35.2g of carbs and 143 kcal while being very low (0.6g) in fiber.

So eating japchae with rice can double carb intake. Experts suggest reducing either the rice or the noodles, not eating both fully.

Overconsumption of carbohydrates is particularly harmful for blood sugar control.

Load it with vegetables

Vegetables are rich in fiber, which slows blood sugar spikes. Onions contain chromium, which helps glucose metabolism.

Add lots of the following: spinach, onions, carrots, mushrooms and green onions. Be sure to include protein (beef or pork).

Glass noodles are high in carbs but low in vitamins. Pairing them with vegetables improves nutritional balance, helps you feel full and makes it suitable as a standalone meal. But again, if eating with rice, watch portions carefully.

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.