Among gochujang, doenjang, and soy sauce, which one should you be most cautious about? Reporter Shin So-young's story •

Gochujang, doenjang, and ganjang are traditional Korean fermented foods that appear on our tables every day. These fermented foods not only enhance the flavor of dishes, but are also known for their health benefits. However, it's important to remember that they are high in sodium. Overeating them, believing they are good for your health, can actually be detrimental.

◇Eating in moderation can prevent adult diseases and obesity.

The numerous health benefits of traditional fermented soybeans have been proven. Doenjang boasts a higher protein absorption rate than soybeans, as microorganisms break down proteins into amino acids, facilitating their digestion and absorption. Furthermore, doenjang is high in dietary fiber, vitamin E, and phenolic acids, helping prevent various adult diseases. Consuming doenjang also has anti-aging effects. Melanoidin, a compound produced during the fermentation process, exerts antioxidant properties.

Gochujang (red pepper paste) also has health benefits. Capsaicin, the spicy ingredient in chili peppers, promotes energy metabolism and helps prevent obesity. A study by the Department of Food and Nutrition at Pusan ​​National University, conducted through a dietary intake experiment using rats, examined the effects of gochujang on obesity prevention. The results showed that gochujang was more effective in weight loss than red pepper powder. Like soybean paste, it is also known to have antioxidant and immune-boosting effects.

◇Soy sauce has the most sodium

While gochujang, doenjang, and ganjang contain less sodium than table salt, they are still relatively high in sodium. It's now widely known that excessive sodium intake increases the risk of high blood pressure and cardiovascular disease. Sodium is often consumed in the form of salt added to meals rather than directly from food sources. A study conducted in the American Journal of Clinical Nutrition with 10,000 people in 32 countries found that reducing dietary salt intake for four weeks or longer reduced the risk of cardiovascular disease. Reducing sodium intake in the form of salt in food is crucial for preventing various chronic diseases, including high blood pressure.

So, which of gochujang, doenjang, soy sauce, and ssamjang has the highest sodium content? It's soy sauce. According to a study published in the Journal of Nutrition and Health, an academic journal of the Korean Nutrition Society, among the four sauces, soy sauce had the highest average sodium content per 100g (home-cooked meals, group meals, and restaurant-style meals), reaching 5,827mg. This was followed by ▲doenjang (4,431mg), ▲ssamjang (3,011mg), and ▲gochujang.

(2402mg) was confirmed in that order. The sodium content per 100g of soy sauce is more than twice that of gochujang. In particular, the sodium content per 100g of soy sauce used at home (home-cooked) was 6649mg, significantly higher than that of soy sauce provided in group meals (5114mg) and restaurants (5719mg).

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I thought soybean paste and red pepper paste would have the highest salt content,

Soy sauce is the best

This seems different from what I know

When you make a national dish, is that why you use soy sauce?