Ramen with a roll of kimbap has long served as a quick meal for busy South Koreans. But health experts warn the combination can destabilize blood sugar and open a fast track to diabetes.
About 6 million adults aged 30 and over in South Korea have diabetes and another 14 million are in a prediabetic state, the Korean Diabetes Association said on the 11th. That brings the combined total to roughly 20 million people who need to manage their blood sugar — close to half of the adult population. One in three men in their 60s has diabetes, and cases have been rising among people in their 20s and 30s.
The problem begins with the menu items people choose most often. A single meal of cup ramen and a triangle kimbap contains roughly 80 to 100 grams of carbohydrates, depending on the product. It is a textbook combination of refined carbohydrates, built on white rice and wheat noodles.
Refined carbohydrates contain almost no dietary fiber, so they are digested and absorbed quickly, driving blood sugar sharply higher within 30 minutes of eating. When the pancreas releases excess insulin to bring those levels down, blood sugar falls just as quickly, bringing on drowsiness, reduced concentration and fatigue. This is what is known as a blood sugar spike.
Why Ramen, Kimbap and Cola Make the Worst Combination
Adding a cola or another soft drink makes matters worse. A single 350-milliliter can of cola contains about 39 grams of high-fructose corn syrup, which is absorbed faster than ordinary sugar and provokes a stronger insulin response. A higher share of it is also converted directly into fat in the liver, which can lead to a buildup of visceral fat and worsening insulin resistance. Adding one can of cola to ramen and a triangle kimbap means a sugar load of more than 100 grams in a single meal.
Experts warn that the combination of refined carbohydrates and high-fructose corn syrup can stimulate the brain's reward system and foster addictive eating habits. Signals of fullness weaken while cravings for stronger stimulation grow, they say, and metabolic balance can break down as a result.
For those who find convenience meals hard to avoid, simply changing how they eat can reduce the strain on blood sugar.
The Korean Diabetes Association says eating dietary fiber and protein first and carbohydrates later helps slow the rise in blood sugar. Instead of a triangle kimbap, it is better to start with protein such as eggs or chicken breast and to leave the ramen broth uneaten.
Eating only half of the ramen noodles or choosing a lower-sodium product are other options. Simply choosing unsweetened tea or water instead of cola can sharply lower the sugar load of a meal.
