K-food guide: How to make healthier gimbap

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As blood sugar management gains more attention, gimbap (seaweed-wrapped rice rolls) has occasionally been labeled as a major culprit for raising blood sugar. But this is not true for all gimbap.

Gimbap varies widely depending on how it’s made, and the degree to which it raises blood sugar can differ significantly. If it contains a lot of white rice and few vegetables, it can cause a sharp rise in blood sugar. On the other hand, if it includes mixed grains and plenty of vegetables, it can actually help regulate blood sugar and be a healthy meal.

Cut down on the rice

Gimbap often contains more rice than expected. In addition, ingredients like sweet pickled radish (danmuji) and processed meats (such as sausages or imitation crab), which are high in sugar or sodium, are sometimes included.

Of course, the amount varies depending on the store or product, so it’s hard to generalize, but the combination overall is not ideal for blood sugar control.

Another issue is how quickly people tend to eat gimbap. It’s often chosen as a quick meal when busy. Eating too fast speeds up digestion and absorption, which can lead to rapid spikes in blood sugar.

Make it this way instead

To help manage blood sugar and weight, it’s best to limit intake to about one roll per meal.

More importantly, choose gimbap with less rice and plenty of vegetables. Using brown rice or mixed grains is even better.

Instead of processed meat, include chicken breast, eggs, spinach and carrots. Protein sources like chicken and eggs help slow the rise in blood sugar.

Gimbap with a side of kimchi / gettyimagesbank

Add kimchi and it gets even better

Try eating gimbap with kimchi. Kimchi contains dietary fiber, probiotics and various nutrients.

Fiber slows digestion, helping prevent rapid blood sugar spikes caused by carbohydrates in gimbap. It also helps reduce triglycerides and supports vascular health. Combined with vegetables like spinach and carrots inside the gimbap, it can create a synergistic effect for blood sugar control.

Chewing kimchi and vegetables also naturally slows down eating, which further helps stabilize blood sugar.

Homemade vs. store-bought gimbap

At home, you can choose your ingredients and make gimbap healthier.

But with store-bought or delivery gimbap, you usually have to eat what’s given. In this case, focus on post-meal movement.

About 20 minutes after eating (when blood sugar rises), walk around the office or living room, climb stairs or do squats. If that’s not possible, at least avoid sitting continuously for 20-30 minutes. This can help slow down the spike and make blood sugar rise more gradually.

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.