Lose Weight, Eat Korean
By Sherbet Katigbak-Manalili, BMP 2005
Did you know that among the developed countries, South Korea’s obesity rate ranks the lowest? According to the Organization for Economic Cooperation and Development (OECD) poll in 2009, South Korea’s obesity rate is at 3.5%, followed by Japan with 3.9% percent, and the United States with the highest overall obesity rate with 34.3%.
As obesity becomes widespread around the globe, “with more than 1 billion adults overweight—at least 300 million of them clinically obese” according to the World Health Organization, the Korean menu is worth exploring. Koreans are generally thin but they definitely love to eat. So it really must be in their food that helps them stay lean.
Koreans compared to Westerners consume more vegetables than meats in a usual meal. They serve a wide variety of vegetables, which are often uncooked, in the form of salads and pickles. And their food is often very spicy. It has been known that chili peppers contain substances that help burn extra calories.
Kimchi. Named as one of the World’s Healthiest Foods by Time Inc.’s “Health” magazine, this healthy and low calorie banchan (side dish) and main ingredient for many popular Korean dishes, prevents obesity and works wonders with dieters. One of kimchi’s main ingredients, dried chili peppers, contains capsaicin, which boosts metabolism and reduces hunger signals. Also, since kimchi is fermented, it forms healthy bacteria that promote lactic acid. Lactic acid, according to the National Center for Biotechnology Information, prolongs endurance, promotes healthy metabolic function, and regulates digestion. Korea boasts more than two hundred types of kimchi.
Bibimbap. We all know the low-calorie, low-fat and high fiber benefits of eating vegetables. Bibimbap is packed with namul (seasoned vegetables), served with gochujang (chili pepper paste) on top of a bowl of white rice—all stirred together thoroughly before eating. Vegetables commonly used in bibimbap include cucumber, doraji (bellflower root), gim (seaweed), gosari (bracken fern stems), mu (daikon), mushrooms, spinach, soybean sprouts, and zucchini. Sometimes egg, dubu (tofu) or sliced meat are added. Having a vegetable-heavy diet is a filling and healthy way to lose or maintain weight.
Samgyetang. Samgyetang or ginseng chicken soup is a variety of guk (Korean soup). A whole young chicken stuffed with glutinous rice is boiled in Korean ginseng broth with jujube, garlic, and ginger. This traditional dish is believed that it can both cure and prevent physical ailments. Known for its revitalizing effects, samgyetang is being exported in 11 countries. It is sold as a ready-to-eat packaged food that is very popular in Japan, Australia, Taiwan and Hong Kong.
Bulgogi. Grilling is far healthier than other methods of cooking meats because more fats are removed. Bulgogi, one of Korea’s famous grilled dishes made from marinated beef sirloin, is cooked on a bulgogi grill that looks like ”a perforated inverted wok” (Steven Raichlen, ”The Barbecue! Bible”). Letting the fat drip off the sides of the griller can surely help control your weight.
To eat bulgogi, wrap beef in lettuce with rice, kimchi, other garnishes and doenjang (bean paste) for flavor. Dak bulgogi is made with chicken and dwaeji bulgogi is with pork.
Gochujang. Studies show that adding spice to your food aids weight loss. Gochujang, a red, spicy paste made of red chili powder, glutinous rice powder, fermented soybeans, and salt, boasts a healthy amount of vitamins and nutrients, and more importantly, capsaicin, which inhibits fat cell growth and kills hunger. Researchers discovered that regularly adding capsaicin to meals can significantly help lose those excess pounds. So pass the chili paste!
Ginseng. Korean ginseng has shown promise as a health supplement for centuries. From treating diabetes to erectile dysfunction, this medicinal root is recognized for its unique healing properties. Korean ginseng is also believed to be a weight loss wonder. Studies show ginseng boosts metabolism and reduces blood-sugar levels. Reduced blood sugar results in less production of insulin, the hormone that signals the body to retain fat.
Although most Korean dishes are served in individual servings, many Koreans typically share meals. The Korean food culture, where many people eat together and share food, believe that sharing food strengthens relationships. By adapting this eating culture, we not only develop communal solidarity among family and friends, but also acquire healthy eating by helping you “slow down, savor the food, and consume less,” according to writer Roxana Wells in South Korea.
References:
http://www.ehow.com/how_5649198_lose-weight-eating-korean-food.html
http://www.nytimes.com/1999/08/01/magazine/food-grill-in-chill-out.html
http://www.foodbycountry.com/Kazakhstan-to-South-Africa/Korea.html
http://www.associatedcontent.com/article/277367/the_advantages_and_benefits_of_grilling.html?cat=22
http://www.ehow.com/how_2083166_use-ginseng-lose-weight.html#ixzz10n6vBODb
The writer returned to Manila five pounds lighter after the one-week AIM Asian Immersion Program in Seoul. Her meals were always satisfyingly full but surprisingly, she still shed off some weight. Because of Korean food? Definitely.
