K-food guide: Add these healthy touches to your jjajangmyeon

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Jjajangmyeon or Korean black bean sauce noodles is loved not only as a quick lunch for office workers but also as a go-to dining-out dish for special occasions. However, since both the noodles and sauce are high in carbohydrates, fat and sodium, it can lead to weight gain and rapid spikes in blood sugar. Here are some suggestions for healthier ways to enjoy jjajangmyeon.

Reduce noodles

If you’re watching your weight, start by cutting down the portion of noodles. Reduce it to about two-thirds and instead add vegetables such as onions, cucumbers or cabbage. This helps maintain a feeling of fullness while lowering overall calorie intake.

Limit sauce intake

Also, avoid mixing in all the sauce — use only a small amount to reduce fat and sodium intake. It’s also best to limit pickled radish (danmuji), which is high in sodium and sugar, to just a few pieces.

Eat protein first

If your jjajangmyeon comes with an egg on top, it’s better to eat it before the noodles.

Consuming protein-rich foods like a boiled egg before the main meal slows gastric emptying and helps moderate the rise in blood sugar. This can reduce sharp blood sugar spikes when you eat the noodles afterward. It also helps you feel fuller longer, which can prevent overeating.

Using the same principle, adjusting the order of your meal can also help. Start by eating the vegetables in the dish, then the meat and eat the noodles last. This slows carbohydrate absorption, making it beneficial for preventing fat accumulation and managing blood sugar levels.

Choose healthier options when cooking at home

If you’re making jjajangmyeon at home, consider replacing regular noodles with konjac noodles or high-protein noodles. When preparing the sauce, reduce the amount of oil and black bean paste (chunjang), and increase the proportion of vegetables and meat for a healthier, more satisfying meal. Also, taking a light walk for 20-30 minutes after eating can help with blood sugar control and digestion.

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.