What is the Korean diet?

What does the Korean diet involve?

The Korean diet is named after the traditional eating habits of Korea. It focusses on whole, unprocessed foods and includes a variety of fresh vegetables, whole grains, and lean proteins. This approach promotes a balanced and nutritious diet while avoiding highly processed ingredients.

Dr Nilda Abellera, Medical Director, Infuze MD, California, USA says the Korean diet also emphasises the consumption of fermented foods - such as kimchi - and commonly used seasonings in Asian cuisine.

"Another staple of the Korean diet is the variety of side dishes that provide multiple sources of nutrition," she adds. "Food portions or servings are also a lot smaller in Korea compared to those of the West. However, the everyday Korean diet has been modernised by Western influence."

Bharathi Ramesh, a nutritionist and health coach based in New York, USA explains that this dietary approach is low in sugars, unhealthy fats, and offers a well-rounded approach to eating.

What is the Korean diet?

Graphic: Ben Hudson

What foods can you eat on the Korean diet?

The Korean diet lets you enjoy a variety of foods, whole grains, fermented foods, and an assortment of fruits and vegetables - particularly those that are seasonal and locally available in Korea. The K-diet also includes lean proteins and healthy fats.

"Nutritious, broth-based dishes often accompany meals," adds Ramesh. "These include vegetables, proteins, and sometimes noodles."

What foods should you avoid on the Korean diet?

The Korean diet places a strong emphasis on whole, unprocessed foods while minimising the intake of processed foods, sugary drinks, and unhealthy fats.

Abellera says: "Another limited food group in Korean cuisine and diet is dairy."

Is the Korean diet good for weight loss?

The Korean diet not only focusses on nutrient-dense, low-calorie foods but also places significant importance on regular physical activity. This combined approach can contribute to weight loss.

Ramesh says: "Its focus on fermented foods - a good source of probiotics - may also improve digestion, which can further aid weight management. However, dishes like rice can be high in carbohydrates, so portion control is key."

What are the benefits of the Korean diet?

A high-fibre diet that is low in calories and saturated fats is good for your overall wellbeing. It can help to lower your chance of heart disease, boost your immune system and reduce inflammation.

Aberella explains that the health benefits of the Korean diet are mainly due to its emphasis on plant-based foods, fermented foods - which are excellent for your gut health - and a variety of antioxidants from fresh ingredients.

"For a vegan diet, protein sources can be replaced with plant-based protein options like tempeh and tofu," she says. "Low-carb diets can adapt to Korean eating habits by reducing rice and noodle portions and eating more fruits, vegetables, and protein. Gluten-free diets can opt for gluten-free soy sauce and rice-based noodles."

Ramesh says Korean cuisine often includes spicy ingredients, which may irritate some people with digestive issues. Its high carbohydrate content means that if you're monitoring your blood sugar levels, you may need to be mindful of your portion sizes.

"Incorporating Korean diet principles while adjusting for sodium intake, portion control, and personal dietary needs can help maximise its health benefits," she says.