Here we discover the how the Korean diet, with its diversity of plant-based ingredients and traditional cooking methods like fermentation can help us eat better and stay well in 2022 and beyond…
Each region of Korea has its own flavours and ingredients but the basics are the same – bab (cooked rice) and kuk (broth or soup), kimchi (fermented cabbage) and banchan (side dishes of seasonal vegetables, legumes (or peas, beans and lentils) and fish) eaten at the same time.
The Korean diet is characterised by a high intake of vegetables, moderate to high intake of legumes and fish, and low amounts of red meat – flavoured with various jang (fermented soybean sauces), herbs, and vegetable oils like sesame oil, all of which are known to help reduce the risk of many chronic diseases.
Calorie Meal Plan
The average life expectancy in Korea is over 80 years. Their secret? Like people living in the Mediterranean and Nordic countries, Koreans puts plant foods at the core of their daily eating habits. It’s great news for health, as traditional Korean dishes are packed with nutrient-rich vegetables, grains, legumes, soy and herbs - providing an array of vitamins and minerals, like blood pressure friendly potassium, gut healthy fibre, heart healthy unsaturated fats, and phytonutrients, many of which have antioxidant properties that help prevent damage to cells throughout the body.
While the Western diet is still generally big on meat, Koreans view it as an occasional food, focusing more on plant-rich meals. The evidence suggests that that this is the important habit westerners should all adopt right now, as eating too much red or processed meat (more than 70g cooked weight a day) is linked with bowel cancer, and is not good for planetary health, too.
At the very core of the Korean diet, is fermented food to enhance the flavour of simple ingredients and supposedly support digestion. But you don’t have to eat a totally Korean diet to enjoy its delights and reap its benefits! It’s easy to add a Korean slant to healthy dishes from a set of simple plant-rich ingredients and dash of vegetable umami rich sauce, made by combining slowly fermented soybeans with a rich vegetable broth to boost flavour.
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Try using this savoury seasoning in your soups, for your sautéed veg and stir-fries, and even in your pasta cooking and salad dressings – but not too much, as it’s still high in salt, which is not good for your blood pressure!
Just about every meal in Korea is served with a side of kimchi. Put simply, it’s fermented cabbage - like German Sauerkraut, but with the Korean flavours of chilli, garlic and ginger. Spicy Kimchi is not only packed with vitamin and minerals and fibre, but because it is naturally fermented, it’s also chockfull of live bacteria (aka probiotics). While we don’t know for certain if these good bacteria do reach our gut - if they do make it, they may offer some digestive and immune health benefits. But at the very least Kimchi is easy, cheap and fun to make in the kitchen, and like other fermented foods and sauces, it’ll add some va-va-voom to your daily diet!
Koreans love their veggies that grow wild on the landscape and in the sea. They consume lots of kimchi, namul (seasoned fresh or cooked vegetable dishes), seaweed, raw and dried vegetables in kuk – helping then to clock many more than the recommended 5-A-Day.
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On the flip side, us Brits are falling short. Despite the 5 -A-Day message being around for nearly two decades, most of us still struggle to daily target - with adults only managing 4.3 portions and teenagers, not even three portions. But, with a little bit of know-how we can effortlessly up our fruit and veg tally at every meal and snacking occasion – and remember fresh, frozen, canned and dried all count and can be just as nutrient dense and tasty, too!
Koreans tended to use fermenting, boiling, blanching, seasoning, and pickling, rather than frying. In fact, fermentation is by far the most popular (and oldest!) way to preserve, flavour, and bolster simple ingredients during the hot summers and harsh winters in the Korean peninsula.
Fermented foods are a bigger trend in the UK now, too, with devotees swearing to their gut health properties. But if fermenting is not your thing, there’re plenty of other ways to cook more healthily - and grilling, roasting, baking, steaming and boiling are all healthiercookingmethods to frying. Why not invest in a wok or non-stick frying pan, so you can capture the flavours and nutrients of Korean food – without the extra oil and calories.
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A typical Korean diet contains lots of legumes such as soybeans, peas, mung beans and peanuts. We should follow their example, as they’re a great plant-based addition to our daily diet - they’re high in protein and fibre, low in fat and cheap to buy. And they’re one of the few foods that count as both a vegetable and a protein, too – three heaped tablespoons provides one of your 5-a-day. Try and make meals go further by replacing half or even all of the meat you’d normally use to prepare stews, casseroles and curries with beans, peas and lentils – your health and the planet will thank you!
Just about every meal in this Asian country is served with a side of rice. Carbohydrates like rice, pasta and noodles still get a bad rep in the UK – but they are an essential part of a healthy, balanced diet. Carbs provide us with energy and ideally, should be enjoyed at each meal – after all, they’re all plant foods! But it’s important to choose the right types – for example, white rice and pasta lose much of their fibre, vitamins and minerals during processing so aren’t great choices. In contrast, wholegrain versions, such as brown rice and wholewheat pasta retain most of their fibre and nutrients so should be chosen in preference.
To cook vegetables: In a pan over high heat, add a drizzle of vegetable oil and cook the following vegetables one by one (mushrooms, carrot, zucchini, cabbage). Season with a few drops of Yondu right before taking out of the pan.
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To make Namul: In a pan over high heat with few drops of oil, cook soybean sprouts for 2 minutes, then transfer to a bowl and season with a drizzle of Yondu andhalfteaspoon of sesame oil. Add sesame seeds; stir well. Repeat the same process with spinach, but cook for only 30 seconds on a pan before seasoning.
Divide the rice into two bowls. Place vegetables over the rice in separate piles and finish with spring onion and sesame seeds on top.
TIPIf you want to add some protein you can also include a fried egg on top or some dice stir-fry tofu. And of course, feel free to change the variety of vegetables to your preference or by the season.
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If you want to add a spicy touch and an extra interesting flavour, add a drop of Gochujang Korean chili paste on top of each ball.
TIPWhen mixing the ingredients in the bowl, you can also add a chopped hardboiled egg, or a drained can of tuna and also a tablespoon of mayonnaise!
On a pan over high heat with a drop of vegetable oil, sauté vegetables one by one for about one minute. Starting with the carrot sticks, followed by shiitake mushroom, zucchini sticks, soybean sprouts and kale. Finally, add an extra drizzle of oil and stir fry ground beef until browned.
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Place all the sautéed vegetables and the beef one by one over the rice and towards the edge of each bowl, leaving an empty space in the middle.
Sprinkle some sesame on top to decorate and serve. At the table each person just season the dish with GochuJang to taste.The Korean Weight Loss Diet, also known as the K-pop Diet, is a whole-foods-based diet inspired by traditional Korean cuisine and popular among Easterners and Westerners alike.
It’s promoted as an effective way to lose weight and look like the stars of K-pop, a popular music genre originating from South Korea.
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Diet review scorecard Overall score: 3.08Weight loss: 2.5Healthy eating: 3.0Sustainability: 3.5Whole body health: 2.5Nutrition quality: 5.0Evidence based: 2.0 BOTTOM LINE: The Korean Weight Loss Diet, or K-pop Diet, is a whole-foods-based diet inspired by traditional Korean cuisine. It may aid weight loss by modifying your diet and exercise habits.
The diet promises to help you lose weight and keep it off by modifying your diet and exercise habits, all without giving up your favorite foods. It also pledges to help clear up your skin and optimize your long-term health.
In addition to its focus on nutrition, the Korean Weight Loss Diet puts an equally strong emphasis on exercise and even provides specific K-pop workouts.
Korean Diet Plan
Summary The Korean Weight Loss Diet is a diet and workout program designed to help you lose weight, achieve clearer skin, and enhance your overall health.
It promotes eating whole, minimally-processed foods while limiting your intake of overly processed ones. It also recommends avoiding foods containing wheat, dairy, refined sugars, and excess fat.
Meals
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