Red Velvet’s Seulgi, who recently returned to the music scene after nearly two years, has revealed the personal diet routine she relies on for weight management. In a video uploaded to her YouTube channel, Hi Seulgi, the singer documented her meal preparations starting one month before her comeback.
The core dish Seulgi chose to tone her figure was cabbage-and-tuna ssambap (rice wraps). Introducing the recipe, she recalled her previous routine: “Whenever I went on a diet before, I used to eat what people called the ‘stray-cat diet’—a simple mix of tuna, seaweed, and rice. Recently, I refined that recipe into something better.”
She noted that making a batch of tuna ssamjang (seasoned paste) in advance makes meal preparation convenient throughout the week. To prepare the paste, she mixes two drained cans of tuna with 1 tablespoon of red chili paste (gochujang), 2 tablespoons of soybean paste (doenjang), 1 tablespoon of oligosaccharide syrup, 1 tablespoon of sesame oil, and finely sliced Cheongyang chili peppers. To assemble, a small portion of rice and the tuna ssamjang are placed onto boiled cabbage leaves and wrapped tightly.
“It’s simple, but really delicious,” Seulgi said, highlighting the satiety benefits of the meal. “Wrapping it into a ssam makes you feel full. Leading up to the music video shoot, I alternated between tuna gimbap and tuna cabbage wraps, and I definitely dropped 2 kg quickly.”
Satiety from Protein and Volume
Cabbage-and-tuna ssambap serves as an effective weight-management meal. Canned tuna provides lean protein that significantly enhances satiety; clinical studies analyzing randomized controlled trials consistently show that higher protein intake reduces hunger and increases feelings of fullness. Meanwhile, cabbage offers high volume with very few calories, helping naturally manage portion sizes. Research from Pennsylvania State University found that consuming a low-energy-density starter, such as a salad, before a main meal reduced overall caloric intake by 7% to 12%.
However, experts caution that portion control remains important for the rice and ssamjang. Because gochujang and doenjang are fermented pastes, the sodium content of the sauce can rise quickly. Excessive canned tuna consumption should also be avoided due to potential mercury exposure, particularly for individuals who are pregnant, breastfeeding, or planning a pregnancy. Furthermore, raw cabbage contains goitrogens—compounds that can interfere with iodine absorption and thyroid function. Lightly blanching or boiling the cabbage breaks down these compounds, making it safe for individuals with underactive thyroids.
Healthy Modifications to Enhance Nutritional Balance
The basic cabbage-and-tuna wrap can easily be adapted into versatile diet variations. Swapping white rice for barley rice adds beneficial dietary fiber. A study by researchers at Otsuma Women’s University in Japan evaluated healthy adult women comparing white rice against barley rice rich in beta-glucan. Participants who consumed barley rice reported lower hunger levels before subsequent meals, heightened satiety, and lower overall daily caloric intake.
Replacing part of the tuna with plant-based protein like mashed tofu or chickpeas is another way to boost dietary fiber while reducing reliance on canned fish. Research comparing legume-based meals with meat-centered options shows that legumes deliver comparable or superior post-meal satiety.
Finally, transforming the recipe into a modified gimbap offers a lower-fat alternative to commercial tuna gimbap. By spreading a thin layer of rice on dried seaweed (gim) and filling it generously with shredded cabbage and tuna ssamjang, you can enjoy a satisfying roll without the heavy calories of mayonnaise.
