Instant noodles with rice: Korea's beloved combo that could raise health concerns

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Managing blood sugar is not only about diet and exercise — the speed of eating also matters. Health authorities recommend taking at least 20 minutes to finish a meal, since liquid foods such as soup, juice or broth pass quickly through the stomach and are absorbed fast, causing blood sugar spikes.

In Korea, it is common to mix rice into leftover broth, but this practice can make it easier to consume meals more quickly and increase the risk of blood sugar surges. According to the Korea Disease Control and Prevention Agency and the Korean Diabetes Association, eating fruit in juice form has a similar effect. Unlike whole fruit, which contains fiber that slows digestion, juice is absorbed almost immediately and can cause sharp glucose spikes.

When rice is mixed into a broth, carbohydrates are absorbed quickly, and diners often swallow without chewing thoroughly. Adding rice to instant noodles — already a high glycemic index food — can nearly double carbohydrate intake, accelerating blood sugar increases. It also discourages eating fiber-rich side dishes, such as vegetables, that help slow glucose absorption.

Authorities advise eating only the solid ingredients of soup and leaving the salty broth behind, as high sodium intake raises blood pressure and irritates the stomach lining. Stomach cancer remains one of Korea’s most common cancers, with 29,487 new cases reported in 2022, ranking fifth among all cancers.

Nutritionists also recommend using chopsticks instead of a spoon to slow down eating and to prioritize vegetables and proteins such as eggs, beans and meat before rice. Eating whole grains like mixed-grain rice or whole-wheat bread, and even consuming fruit before rice, can also help regulate blood sugar. While these steps may feel inconvenient, experts emphasize that they are effective in preventing and managing diabetes.

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.