One country's diet 'can lower chance of heart disease and boost immune system'

Korean-inspired industries are certainly enjoying their time in the limelight these days.

Whether it's getting hooked on K-dramas available across various streaming platforms, embracing the skin-nourishing magic of K-Beauty products at popular beauty counters, or bopping to K-pop tunes that dominate social media and music apps – Korean cultural exports are everywhere.

And now, a new phenomenon is taking centre stage: the K-diet, potentially ousting the much-adored Mediterranean diet for the title of healthiest eating pattern.

Dr. Nilda Agnes Abellera of Infuze MD touts the impressive benefits of the traditional Korean diet. With its rich supply of antioxidants and fibre, this diet has been heralded as a powerhouse for boosting gut and heart health.

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Dr Abellera said: "Not only does this diet deliver an impressive range of vitamins, minerals, and probiotics, but its low-fat, high-fibre foundation can support heart health, digestive health, and even weight management."

What sets the Korean way of eating apart, according to Dr. Abellera, is its focus on whole, unprocessed foods – quite a departure from typical Western fare – with nutrient-packed smaller portions to boot.

If you're unfamiliar with the basics of Korean cuisine, here's a quick primer: six key food categories define their staple diet. Among them, whole grains such as white and brown rice, rice noodles and barley stand tall.

Vegetables, too, play a starring role with radish, a variety of leafy greens, potatoes (including sweet ones), bean sprouts, chilli, zucchini, and cucumber making frequent appearances in their dishes.

Seaweed, legumes and nuts are consumed in moderation, while fermented foods like kimchi, miso, soybean and red chilli pastes feature in almost every meal, along with seasonings such as sesame oil, ginger and soy sauce. For proteins, Koreans favour seafood, fish, tofu, lean meats and eggs.

Meals typically consist of several smaller dishes, providing a variety of nutrients and keeping portion sizes moderate. If you're aiming to lose weight, nutritionist Anju Valkecha has highlighted key ingredients from the Korean diet to focus on.

The ever-popular kimchi is "an excellent choice for weight management," she explains, being "low in calories and packed with probiotics that aid digestion and support portion control."

She also suggests seaweed as a low-calorie snack that boosts metabolism, tofu as a source of lean protein, and red pepper paste (or gochujang), which contains capsaicin, known to "can boost metabolism and help burn fat."

However, there are aspects of Korean cuisine to be wary of - or at least not overindulge in. Despite aiding digestion, fermented foods can be high in sodium.

To avoid issues, opt for low-sodium versions or balance your intake with adequate hydration. Some shop-bought sauces may also contain added sugars, so it's worth checking the ingredients label or making your own homemade versions.

Valkecha has sounded the alarm that even healthy foods shouldn't be eaten in excess, asserting: "Portion control is key, and eating without following portion guidelines can stall progress."

She's also dishing out advice for those keen on Korean cuisine, suggesting novices start with soups paired with rice, grilled fish or tofu served up with kimchi, and the classic dish bibimbap.

Meanwhile, the Mediterranean diet continues to be a hit among nutrition buffs for its health perks and Western-friendly vibe, with a focus on fruits, veggies, seeds (think beans, chickpeas, lentils), whole grains, and moderate meat and dairy intake.

In contrast, experts from the same US News & World Report panel responsible for praising the Mediterranean regime have given a thumbs-down to the worst diets, chastising the raw food diet for cutting out crucial heart-healthy food groups, keto over potential nutritional deficiencies, and the Atkins diet for the risk of ramping up cholesterol levels.