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How the Koreans attain high fitness levels by eating healthy

In recent years, there has been a rise in the popularity of Korean pop culture all over the world. Shows and music from Korea are frequently popular topics of conversation on social media. The history, culture, and traditions of Korea have a profound impact on internet users all around the world. In fact, a lot of people have speculated how the people of Korea manage to always look so fit and healthy. Diet plays a vital aspect. As a matter of fact, the traditional Korean diet is mostly free of the unhealthful eating behaviors that are prevalent nowadays. This provides an explanation for how Koreans maintain their physical fitness with minimal effort.

Different parts of the world have been changed by the appeal of fast food and the way people in the West eat. But most unhealthy eating habits haven’t changed the Korean diet much.

Korea has a unique food culture that comes from its long history of farming. Recently, there has been a big rise in interest in Korean food, especially because it is good for your health. But there aren’t enough resources and studies about what makes Korean food what it is and how to define it.

It is important to examine the Korean diet in more detail given the dramatic differences in obesity rates between Korea and the US.

The Typical Korean Diet

How the Koreans attain high fitness levels by eating healthy

The following foods are traditionally part of the Korean diet, according to research from March 2016 that was published in the Journal of Ethnic Foods. These foods are frequently eaten simultaneously:

  • Rice that has been cooked and kuk (dishes with broth)
  • Every meal includes kimchi, a fermented vegetable dish.
  • Various jang (fermented soy products), therapeutic herbs, and sesame or perilla oil are used to season banchan, which are side dishes.

According to research published in the January 2014 issue of the Journal of Medicinal Food, kimchi, which is created by fermenting vegetables with probiotic lactic acid bacteria, has many health advantages. It offers defense against cancer, weight gain, constipation, and aging symptoms. Along with enhancing immunity and lowering cholesterol, it also supports the health of the skin, colorectal, and brain.

South Koreans love their barbecued meats, although they only consume them rarely. They might use sesame oil for creating stir-fries. A large proportion of vegetables, lentils, and fish are also consumed in the Korean diet, although little red meat is.

Low-fat cooking methods used to prepare the food include fermenting, boiling, blanching, roasting, seasoning, and pickling. The most typical approach for enhancing food flavors and preserving food is the fermentation process. In contrast to the United States, baking and frying are less frequent culinary methods in Korea.

So let’s quickly summarize the healthy aspects of the Korean diet which are worth looking into.

Aim for a well-balanced and nutritious diet

How the Koreans attain high fitness levels by eating healthy

The diet of Koreans is well-balanced. Now, eating a balanced diet is a routine aspect of their life. You can start by implementing these easy dietary habits if you too wish to reach high fitness levels.

Include a lot of vegetables in your meals

There are several vegetables in the Korean diet, including radish, Bok choy, bamboo, and other root vegetables. Additionally, the food is mostly cooked by boiling, blanching, roasting, seasoning, and pickling, with little to no fat added.

Eat fermented foods

Every Korean meal includes kimchi, a fermented vegetable dish. Kimchi has a number of health advantages because it is prepared by fermenting vegetables with probiotic lactic acid bacteria. Green onions, radishes, and cabbage are among the veggies used to make this dish fermented.

Include seafood in your diet

Seafood is a fantastic source of protein that is free of bad fats. Salmon, tuna, and sardines are just a few kinds of seafood that are high in healthy Omega-3 fatty acids. A dish of brown rice with steamed vegetables and grilled fish would make up a traditional Korean lunch.

Cut back on processed and sugary foods

One thing to keep in mind is that dessert isn’t a necessity for Koreans when they eat. Very little processed fast food is consumed in Korea. They also stay away from sugary foods and beverages, which are the main cause of obesity in many nations.


Rahul is a sports and performance consultant. Over the course of his 15-year career in the fitness sector, he has held positions as a strength and conditioning instructor, gym owner, and consultant. He is deeply committed to assisting people in finding happiness and feeling good about themselves. Rahul has a master's degree in exercise science and is a certified NSCA CSCS and CISSN.

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