"I Always Ate This Every Summer"... Surprising Summer Health Foods That May Harm Blood Sugar If Consumed Carelessly

From Kongguksu to Samgyetang...
Beware the 'Blood Sugar Bomb' in Popular Summer Foods

During the summer when the heat is at its peak, experts have issued a warning that popular seasonal foods consumed to quench thirst and restore energy may, in fact, hinder blood sugar management. In particular, adults with diabetes or those in a pre-diabetic stage need to be especially cautious, as even foods commonly regarded as healthy can cause a rapid spike in blood sugar depending on how they are consumed.

Samgyetang stock photo. Getty Images Bank

According to the EBS YouTube channel 'EBS Collection-Science,' popular summer noodle dishes such as cold soy milk noodles (Kongguksu) and spicy mixed noodles (Bibimguksu) are classified as foods that can rapidly raise blood sugar levels.

The reason lies in the starch structure present in wheat flour. The main component of starch, amylopectin, is rapidly broken down into glucose in the body and quickly absorbed into the bloodstream. As a result, post-meal blood sugar rises sharply, prompting the pancreas to release excess insulin. Any remaining glucose is then converted into fat and stored in the body, potentially putting an overall strain on metabolic health.

Fruit Juice: Fiber Destroyed, Sugar Absorption Accelerates

Even water-rich summer fruits such as watermelon, melon, and peaches are not entirely safe. While whole fruits are healthy foods rich in vitamins and dietary fiber, their impact on blood sugar varies greatly depending on how they are consumed.

In particular, when fruits are blended into juice, the fiber structure is destroyed, resulting in a shorter gastric retention time and allowing sugars to be absorbed more quickly. This significantly increases the risk of a rapid blood sugar spike.

Juice stock photo. Pixabay

Conversely, eating whole fruits slows down digestion, which helps moderate the rise in blood sugar. Experts advise that it is more advantageous for blood sugar management to consume small portions of fruit at a time rather than eating large amounts all at once.

Samgyetang, Potatoes... Even 'Healthy Foods' May Not Be Safe

Samgyetang, a popular summer stamina dish, is no exception. Since one bowl contains nearly 1,000 kcal, excessive consumption can put a strain not only on blood sugar, but also on weight management.

Potatoes, sweet potatoes, and corn—foods commonly regarded as 'healthy'—also have relatively high glycemic indexes (GI). Because these foods can raise blood sugar quickly after consumption, it is essential for diabetes patients to control their intake.

Potato stock photo. Pixabay

Dietary Habits and Cooking Methods Determine Blood Sugar

Experts emphasize that, rather than avoiding specific foods altogether, it is more important to adjust overall eating habits for effective blood sugar management. Consuming carbohydrate-heavy meals alone may cause blood sugar to spike rapidly, but eating them together with protein, vegetables, and dietary fiber can help slow the rate of increase.

Cooking methods are also a key factor. Mashing or finely grinding ingredients increases the surface area exposed to digestive enzymes, which can accelerate the rise in blood sugar. Additionally, sugary beverages should be limited, as their liquid form is absorbed quickly.

This content was produced with the assistance of AI translation services.