K-food guide: Perilla leaves do more than just highlight Korean BBQ

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Perilla leaves are a vegetable with a strong aroma that people tend to either love or hate. Commonly served with grilled meat, perilla leaves help cut through the heaviness and fat while adding a fresh, herbal flavor. Beyond this, they offer a variety of health benefits.

Best for blood sugar control

Gastroenterologist Kim Tae-gyun named perilla leaves as one of the best vegetables for managing blood sugar on his YouTube channel. He emphasized their effectiveness, saying, “Compared to other vegetables, they are overwhelmingly beneficial. You could even say eating perilla leaves is always worth it.”

According to the National Institute of Crop Science under the Rural Development Administration, perilla leaves are rich in antioxidant compounds such as beta-carotene, caffeic acid, rosmarinic acid, luteolin and quercetin. They also contain an abundance of minerals like calcium, iron and magnesium, as well as vitamins A and C. The beta-carotene in the leaves helps protect vision, while magnesium supports bone health.

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Rosmarinic acid and luteolin help improve insulin sensitivity, aiding in blood sugar regulation.

Perilla leaves are also rich in omega-3 fatty acids, which are beneficial for reducing inflammation and supporting cardiovascular health.

Perilla leaves help reduce allergies. and may inhibit the growth of colon cancer and blood cancer cells.

The antioxidants in perilla leaves can help prevent the formation of inflammation, which in turn may improve metabolic health. Since abdominal obesity is closely linked to chronic inflammation, reducing inflammation through these antioxidants may also help decrease belly fat.

Kimchi made with Perilla leaves/ gettyimagesbank

When making wraps for grilled meat, it is better to include plenty of vegetables instead of rice, which is high in carbohydrates. Reducing carbohydrate intake while increasing consumption of leafy vegetables can help reduce visceral fat. In particular, these vegetables are low in calories but high in satiety, which can naturally lead to a reduced overall food intake.

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.