Oh Yoon-ah shares Chuseok recipes with less sugar, more veggies

Actress Oh Yoon-ah shared Chuseok recipes that cut sugar and emphasize vegetables and protein. She posted a video on her YouTube channel showing braised short ribs and steamed vegetables. Her galbi-jjim uses oligosaccharide syrup, green plum syrup, pear and onion instead of sugar, and she seasons it more salty than sweet. The article also explains that the approach can reduce sugar intake, though salt and portion control still matter.

Oh Yoon-ah shared recipes for galbi-jjim and steamed vegetables in a video on her YouTube channel.

She said she uses no sugar in galbi-jjim and replaces it with oligosaccharide syrup and green plum syrup.

Her marinade blends pear and onion, and she prefers to season the dish on the salty side rather than make it especially sweet.

The article says oligosaccharide syrup has about 30 percent fewer calories than sugar and includes dietary fiber, but green plum syrup is often mixed with sugar in a 1-to-1 ratio.

Steaming vegetables can help preserve water-soluble vitamins and minerals and keeps the dish very low in calories because no additional oil is used.

Published Sep 24, 2026 2:24 pm KST

Updated Sep 24, 2026 2:26 pm KST

A scene from Oh Yoon-ah's YouTube channel / Captured from YouTube

Actress Oh Yoon-ah has introduced protein-rich diet recipes for Chuseok as the country celebrates the holiday, during which food plays a central role in family celebrations.

Oh recently shared recipes for "galbi-jjim," or braised short ribs, and steamed vegetables in a video posted on her YouTube channel.

The key to turning galbi-jjim, a Chuseok staple, into a diet-friendly dish lies in the ingredients used to add sweetness. Oh said she uses no sugar at all and instead adds alternative sweeteners like oligosaccharide syrup and green plum syrup. She also makes the marinade by blending pear and onion. She added that she prefers to season the dish on the salty side rather than make it particularly sweet.

Her steamed vegetable recipe was also simple and focused on nutrition. She first seasons the meat with cooking wine and salt before grilling it, then cuts her choice of vegetables diagonally and steams them before serving them with a sauce. Oh explained that cutting vegetables diagonally helps them cook thoroughly even when the pieces are large.

How much does replacing sugar with various other ingredients to add sweetness, as in Oh's recipes, actually help with health and weight management?

Blending pear and onion into a marinade is a good way to reduce sugar intake while enhancing the flavor of a dish. Pears and onions contain dietary fiber, which slows absorption compared with simple sugars, while their natural sweetness and tenderizing properties help improve the flavor and texture of meat.

Oligosaccharide syrup contains about 30 percent fewer calories than sugar and includes dietary fiber, which may benefit gut health. However, portion control is still essential. It is also sensitive to heat, making it preferable to add it toward the end of cooking.

Green plum syrup, on the other hand, requires some caution. Although it is often considered healthy, it is typically made by mixing green plums and sugar in a 1-to-1 ratio, meaning it is not much different from sugar water in practice. It also offers little benefit in terms of reducing one's calorie intake.

Oh's approach of reducing sweetness and seasoning the dish more toward the salty side can be positive in that it lowers overall sugar intake. However, if a dish becomes too salty, its flavor balance can be disrupted, and excessive sodium intake can increase the risk of high blood pressure. Care should therefore be taken not to make food excessively salty.

Shoppers at Gyeongdong Market in Dongdaemun District, Seoul, Wednesday, one day before the start of Chuseok holidays / Yonhap

The protein- and vegetable-focused diet Oh emphasized is a classic approach to weight management. Protein takes longer to digest, helping promote satiety without causing a rapid rise in blood sugar. Vegetables rich in dietary fiber are also filling relative to their calorie content, helping control portion sizes.

In particular, steaming vegetables, can minimize the loss of essential nutrients such as water-soluble vitamins and minerals that can occur when they are cooked in water. Because no additional oil is used during the cooking process, the resulting dish is also very low in calories, making it suitable for weight management.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.

演员吴允儿分享了一些中秋节食谱，这些食谱减少了糖的摄入，并强调蔬菜和蛋白质的摄入。她在自己的YouTube频道上发布了一段视频，展示了炖牛肋骨和蒸蔬菜的做法。她的炖排骨（galbi-jjim）用低聚糖浆、青梅糖浆、梨和洋葱代替了白砂糖，并且调味偏咸而非偏甜。文章还解释说，这种方法可以减少糖的摄入，但盐的摄入量和份量控制仍然很重要。

吴允儿在她的 YouTube 频道上发布了一段视频，分享了炖排骨和蒸蔬菜的食谱。

她说她在炖排骨时不用糖，而是用低聚糖浆和青梅糖浆代替。

她的腌料混合了梨和洋葱，她喜欢把这道菜调味偏咸，而不是特别甜。

文章称，低聚糖浆的热量比糖少约 30%，并且含有膳食纤维，但青梅糖浆通常与糖按 1:1 的比例混合。

蒸蔬菜有助于保留水溶性维生素和矿物质，而且由于不使用额外的油，因此菜肴的热量非常低。

发布于2026年9月24日下午2:24（韩国标准时间）

更新于2026年9月24日下午2:26（韩国标准时间）

摘自吴允儿的YouTube频道 / 截图自YouTube

韩国演员吴允儿在庆祝中秋节之际，介绍了富含蛋白质的饮食食谱。中秋节期间，食物在家庭庆祝活动中扮演着核心角色。

Oh 最近在她的 YouTube 频道上发布了一段视频，分享了“galbi-jjim”（炖牛肋骨）和蒸蔬菜的食谱。

将中秋节的传统美食炖排骨变成一道适合减肥的菜肴的关键在于甜味的来源。吴女士说她完全不使用糖，而是用低聚糖浆和青梅糖浆等代糖代替。她还用梨和洋葱混合制成腌料。她补充说，她更喜欢咸味的口味，而不是特别甜。

她的蒸蔬菜食谱也很简单，注重营养。她先用料酒和盐腌制肉类，然后再烤制；接着将蔬菜斜切成块，蒸熟后淋上酱汁即可。吴女士解释说，斜切蔬菜有助于即使是大块的蔬菜也能彻底煮熟。

像 Oh 的食谱中那样，用各种其他成分代替糖来增加甜味，究竟对健康和体重管理有多大帮助？

将梨和洋葱混合到腌料中，既能减少糖的摄入，又能提升菜肴的风味。梨和洋葱富含膳食纤维，与单糖相比，膳食纤维能延缓糖的吸收；同时，它们天然的甜味和嫩化特性也有助于改善肉类的风味和口感。

低聚糖浆的热量比糖低约30%，并且含有膳食纤维，可能有益于肠道健康。但是，控制用量仍然至关重要。此外，低聚糖浆对热敏感，因此最好在烹饪快结束时加入。

另一方面，青梅糖浆则需要谨慎对待。虽然它常被认为有益健康，但通常的做法是将青梅和糖按1:1的比例混合，这意味着它实际上与糖水并无太大区别。而且，它在减少卡路里摄入方面也几乎没有任何益处。

吴氏减少甜味、偏咸调味的做法，其积极意义在于降低了整体糖分摄入量。然而，如果菜肴过咸，就会破坏其风味平衡，而过量的钠摄入会增加高血压的风险。因此，应注意避免食物过咸。

周三，首尔东大门区京洞市场，购物者熙熙攘攘，此时距离中秋节假期还有一天。/ 韩联社

Oh强调的以蛋白质和蔬菜为主的饮食方式是经典的体重管理方法。蛋白质消化时间较长，有助于增强饱腹感，而不会导致血糖快速升高。富含膳食纤维的蔬菜也具有较高的饱腹感，有助于控制食物份量。

特别是蒸蔬菜，可以最大限度地减少水溶性维生素和矿物质等必需营养素的流失，而这些营养素在水煮过程中容易流失。由于烹饪过程中不添加额外的油，最终成品的热量也很低，因此非常适合体重管理。

本文来自韩国顶级医疗保健门户网站 Kormedi.com，由人工智能生成系统翻译，并由《韩国时报》编辑。