Korea’s iconic rice bowl, bibimbap may help with weight and blood sugar

Bibimbap, made with a variety of greens and drizzled with perilla oil, is a representative Korean health food. (Photo: Getty)

In addition to common ingredients such as radish greens (siraegi), sweet potato stems, green chili peppers, dried zucchini slices, dried gourd and radish strips, wild vegetable bibimbap includes foraged mountain greens like mushrooms, bracken, royal fern, deodeok (Codonopsis lanceolate), bellflower root and gondre (wild thistle). These ingredients are often seasoned and served as side dishes or mixed into the rice bowl.

But how healthy is this dish? Experts say it can help regulate blood sugar, support bone health and manage weight — as long as you know how to eat it properly.

Siraegi boosts fiber intake and supports blood sugar control

Siraegi, or dried radish greens, contains three to four times more dietary fiber than fresh radish leaves, offering improved nutritional value. This fiber stays longer in the digestive system, helping with blood sugar control and promoting satiety — which supports weight management. Radish leaves also contain more vitamin C, fiber, calcium, potassium and folate than the radish root, and are considered more beneficial overall.

Calcium content, for example, is roughly ten times higher in radish leaves compared to radish root. They are also rich in compounds like indoles and isothiocyanates, which have anti-cancer properties, according to the National Institute of Crop Science. Dietary fiber helps reduce blood cholesterol, improve digestive health and lower the risk of colon cancer. Combined with vitamin D, calcium also helps strengthen bones and prevent osteoporosis.

Zucchini rich in vitamin A helps skin, vision and cell health

Korean zucchini, or aehobak, is high in vitamin A, which supports vision, skin and mucous membrane health and epithelial cell development. A deficiency can lead to dry, rough skin and increase the risk of dry eye syndrome. Children are more vulnerable to vitamin A deficiency than adults, as they store less of it in the liver and other tissues.

While zucchini is generally safe to consume in large amounts, caution is advised with vitamin A supplements. Being fat-soluble, excessive intake can lead to side effects such as headaches, nausea, dry skin, hair loss and diarrhea.

Mushrooms provide protein and may help lower cholesterol

Mushrooms are high in protein, making them helpful for muscle development and boosting immunity. They also contain ample dietary fiber, which contributes to blood sugar and cholesterol control. Shiitake mushrooms, in particular, have two times more vitamin B1 and B2 than most vegetables and are rich in ergosterol, a precursor to vitamin D that helps reduce blood cholesterol levels.

A recommended daily intake of dried shiitake mushrooms is 10 grams, which equates to only 3 calories, making them a weight-loss-friendly food when eaten on their own. Mushrooms also provide essential amino acids that must be obtained through diet. Lentinan, a compound found in shiitake mushrooms, has been developed into a pharmaceutical agent for enhancing immunity and inhibiting cancer cell growth.

Beware the rice: portion control is key

To maximize health benefits, bibimbap should be made with low-glycemic-index multigrain rice, which raises blood sugar more slowly and helps manage or prevent diabetes. However, even multigrain rice is still a carbohydrate and overeating can lead to increased blood sugar and weight gain.

In wild vegetable bibimbap, the spotlight should be on the vegetables. Adding too much rice can undermine the dish’s health benefits. Since vegetables are rich in dietary fiber that aids in blood sugar regulation, keeping the rice portion small is crucial.

For people with diabetes or prediabetes, a moderate amount of multigrain rice is recommended. If using white rice, reducing the amount and focusing on vegetable toppings can still support blood sugar control.

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