"I can never quit bread"... What changes are happening in the eating habit of mixing rice with ramen?

I don't like meat, so I don't eat pork belly, but I keep gaining belly fat.

 

There are people who dislike pork fat and internal organs but enjoy wheat-based foods. Even when they go to a coffee shop, they always order bread. As this habit continues, visceral fat and fatty liver develop. There is a close relationship with excessive carbohydrate intake. Especially, eating bread as a snack after rice increases the sequence of 'carbohydrate + carbohydrate.' How do wheat-based foods cause belly fat?

 

☆Gained weight after eating a lot of carbohydrates... Foods with a high glycemic index?

 

Similarly to fat intake, consuming a lot of carbohydrates can lead to belly fat and weight gain. When weight increases, the risk of developing diabetes rises, and when weight decreases, the risk of diabetes decreases. Carbohydrates are related to blood sugar increase. The Glycemic Index indicates how quickly blood sugar rises after consuming carbohydrates.

 

Foods with a low glycemic index (such as mixed grains, whole grains, whole wheat bread, vegetables, and seaweed) cause blood sugar levels to rise slowly and gradually after a meal.

On the other hand, foods with a high glycemic index (white bread, noodles, rice, candies, snacks, etc.) cause blood sugar levels to rise quickly after meals (Korea Disease Control and Prevention Agency data). When blood sugar regulation is necessary, reducing carbohydrate intake is important.

 

☆Carbohydrates turn into fat... One bowl of rice, one serving of noodles, a slice of bread—again?

 

Carbohydrates are used as an energy source in the body. The remaining are synthesized into glycogen and stored in the liver, muscles, etc. However, only about 600g of glycogen can be stored in the body, and if excessive carbohydrates are consumed beyond that, they are converted into fat and accumulated. Therefore, carbohydrates should be eaten in appropriate amounts. About 55-65% of total calories is suitable.

 

One bowl of cooked rice (210g), one serving of noodles (90g), and one slice of bread (35g) contain approximately 300 kcal. Therefore, if you accompany three meals a day with side dishes that include a balanced amount of carbohydrates, proteins, fats, and vitamins, your daily carbohydrate needs will be met (Korean Obesity Society data). Consuming excessive amounts of carbohydrates beyond this can be converted into body fat, leading to weight gain.

 

Eating rice with ramen, followed by bread for dessert... a continuous cycle of carbohydrates + carbohydrates.

 

Old eating habits can lead to excessive carbohydrate intake. For example, eating ramen with rice and having bread as a dessert. If you've already eaten a high-calorie bowl of ramen and then eat rice to finish the broth, it's a continuous intake of 'carbohydrate + carbohydrate.' Salty broth can also be a cause of obesity. Eating bread as a dessert is similar. If you are conscious of weight control, it's better not to eat potatoes or sweet potatoes as a dessert. Additionally, if the bread contains a lot of sugar and saturated fat, blood sugar levels spike and the risk of weight gain increases further. If you've already eaten a bowl of rice, it's best to refrain from additional carbohydrate intake.

 

☆☆ Switch to whole wheat bread, mixed grains, and whole grains?... Plenty of vegetables rich in dietary fiber.

 

Carbohydrates, like other foods, cause blood sugar levels to vary depending on how they are consumed or prepared. Replacing white bread with low-glycemic options such as whole wheat bread, mixed grains, or whole grains can help, but consuming large amounts of these foods will still raise blood sugar levels. Therefore, it is important to eat appropriately regardless of the glycemic index.

 

☆Eating vegetables high in dietary fiber alongside bread can help regulate blood sugar levels. However, some external bakeries may not offer vegetables. Engaging in physical activity after consuming carbohydrates contributes to blood sugar and weight management. Activities that stimulate muscles, such as heel raises, squats, and stair climbing, are particularly beneficial. Exercising just because you've eaten another piece of bread is not easy. Ultimately, practice is the key.

 

Reporter Kim Yong (ecok@kormedi.com)

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Eating rice mixed with ramen is said to be a shortcut to obesity.

They say it's double the amount of carbohydrates.

Eat vegetables rich in dietary fiber even when eating bread.

They say it goes well when eaten together.

My weight suddenly increased after having a cheat day during the Chuseok holiday.

It has broken out.

Bread and snacks. Consumed unrefined carbohydrates.

It's the result.

Thanks to you, I will have to go without food for a few days.