I Put Rice in My Ramen—and Even Had Bread for Dessert…Did It Cause a Big Change in Blood Sugar Spikes?

Health authorities have officially adjusted the recommended proportion of carbohydrates in the diet. This appears to reflect a range of research findings suggesting that eating fewer carbohydrates can be beneficial for maintaining health. The Ministry of Health and Welfare and the Korean Nutrition Society analyzed data over three years and revised the Dietary Reference Intakes. Carbohydrates are an essential nutrient that provides the body with energy for activity, but excessive intake can contribute to rapid rises in blood sugar, obesity, and hyperlipidemia.

Recommended carbohydrate intake ratio...Why was it reduced from 55% to 50%?

On the 31st, the “Dietary Reference Intakes for Koreans,” revised by the Ministry of Health and Welfare and the Korean Nutrition Society after analyzing domestic and international research and results from the Korea National Health and Nutrition Examination Survey, was released. It contains standards for appropriate intake levels for 41 nutrients. The recommended protein ratio increased from the previous 7–20% to 10–20%. In contrast, the recommended carbohydrate intake ratio was lowered from 55–65% to 50–65%. The recommended fat ratio remained unchanged at 15–30%. The guidance includes limiting total sugar intake to within 20% and added sugar intake to within 10%. A statement was added advising people to reduce consumption of sugar-sweetened beverages whenever possible.

Rice, noodles, bread, potatoes—how should you eat them...Tasty white rice vs. hearty mixed-grain rice

Carbohydrates include grain-based foods such as rice, noodles, bread, and potatoes. They provide the energy needed for activity, but eating too much can cause rapid blood sugar surges (spikes), obesity, and hyperlipidemia. In particular, refined carbohydrates with the bran removed (white flour, white rice) taste good but are absorbed quickly, raising blood sugar rapidly. According to the Korean Diabetes Association, reducing excessive intake of carbohydrates and fat helps with diabetes prevention and management. It is better to choose carbohydrates made from mixed grains and whole grains. Because they are high in dietary fiber, digestion and absorption are delayed, which can help blood sugar rise more gradually.

I Put Rice in Ramen Broth—and Even Had Bread...It Could Trigger a Severe Blood Sugar Spike

Many commercially available ramen and breads are made with refined carbohydrates. Some people who love noodles finish a bowl of ramen and then add rice to the remaining broth. This can effectively double carbohydrate intake. If you then stop by a café for coffee and also eat bread, that becomes excessive carbohydrate intake. You could end up consuming an entire day’s appropriate amount in a single meal. If rice + ramen + bread enter the body at nearly the same time, a blood sugar spike can occur. If post-meal drowsiness is severe and you take a nap right away, the blood sugar spike may become even worse.

I Added Bean Sprouts and an Egg to Ramen...What Are the Effects of Fiber and Protein?

If you used to eat two packs of ramen, as you get older, one pack may feel like it’s not enough. In that case, add plenty of vegetables such as soybean sprouts and mung bean sprouts, and add an egg. Dietary fiber helps you feel full, which can make you less likely to think about eating rice or bread as well. It can also help reduce the impact of ramen’s saturated fat. Together with the egg’s protein, it slows the digestion and absorption of the noodles, helping prevent blood sugar spikes. In other words, carbohydrates are an essential nutrient, but eating too much can send blood sugar soaring and lead to weight gain. Vascular health can also worsen. It’s best not to overeat mixed grains and whole grains, either. For blood sugar and weight management, moderation is most important.