Which Chuseok food can be even more fattening that galbi?

Japchae can be more fattening than it looks because its main ingredient is starch, not vegetables, and oil and sugar can raise its calorie count. The dish’s glass noodles are made from sweet potato starch and are high in carbohydrates, so a generous serving can add as many carbs as an extra bowl of rice. Because it looks light and is easy to overeat, japchae may be less suitable for weight management than braised short ribs if portions are not controlled.

Glass noodles contain about 350 kilocalories per 100 grams before cooking.

One tablespoon of oil contains about 120 kilocalories, so repeated additions during stir-frying can quickly raise the dish’s calorie content.

Sugar and oligosaccharide syrup are often added to give japchae gloss and sweetness, and too much soy sauce can increase sodium intake and cause water retention.

A lighter version can use half the usual amount of glass noodles and more mushrooms, onions, chives, spinach, bell peppers, and bean sprouts.

When eating japchae, it should be counted as a carbohydrate-rich food like rice or noodles, and rice should be reduced if a large portion is served.

Published Sep 25, 2026 12:27 pm KST

Japchae / Korea times file

At the Chuseok table, people may carefully limit their portions of braised short ribs and jeon (pan-fried battered dishes) but feel free to help themselves to japchae, a popular glass noodle dish that looks like a vegetable side dish. However, the main ingredient in japchae is not vegetables but starch. The dish also contains oil and sugar, which can significantly increase its calorie count depending on how much you eat.

Glass noodles are made primarily from sweet potato starch and are a high-carbohydrate food, containing about 350 kilocalories per 100 grams before cooking. When boiled, they absorb water and increase in weight, lowering their calorie content per 100 grams, but their carbohydrate content remains unchanged. A generous serving of glass noodles can add a substantial amount of carbohydrates to a meal, much like eating an additional serving of rice.

Because japchae contains vegetables and has no broth, it may not look particularly filling, making it easy to go back for more. When eaten alongside rice, songpyeon (half-moon-shaped rice cakes) and sikhye (sweet rice punch), carbohydrates and sugars can quickly add up in a single meal. This does not necessarily mean japchae is always higher in calories than braised short ribs, but its tendency to be overeaten as a side dish can make it less suitable for weight management.

Traditional japchae is often prepared by stir-frying the glass noodles and vegetables separately before mixing them together. Repeated additions of cooking oil and sesame oil during this process can quickly increase the dish's fat and calorie content. Just one tablespoon of oil contains about 120 kilocalories, so pouring it in without measuring can add more calories than expected.

Sugar and oligosaccharide syrup, often added to give the dish a glossy finish and sweetness, can further increase its sugar content. Using too much soy sauce also increases sodium intake, which can make body weight appear to rise suddenly the following day. This is partly due to water retained in the body, rather than fat gain alone. It is best to measure the soy sauce, sugar and sesame oil and use only the minimum amounts needed.

How to make less-fattening version

To make a lighter version of japchae, start by reducing the amount of glass noodles. Use half the usual amount and increase the portions of oyster mushrooms, wood ear mushrooms, onions, chives, spinach, bell peppers and bean sprouts. This helps maintain the dish's volume and texture while lowering its carbohydrate density. If using konjac noodles, consider mixing them with some of the glass noodles rather than replacing them entirely to preserve the texture.

For meat, choose relatively lean cuts such as beef round or eye of round instead of fattier cuts. Adding tofu or thinly sliced egg omelet can help boost the protein content. Rather than stir-frying each vegetable separately in oil, blanch them or cook them with a small amount of water before mixing them together at the end. A nonstick pan can also help prevent sticking while allowing you to use less oil.

When eating japchae, count it as a carbohydrate-rich food, like rice or noodles, rather than treating it as a simple side dish. If you eat a generous portion of japchae, cut your rice intake by half or more and avoid adding songpyeon or sikhye to the same meal. Instead of repeatedly picking at a large serving dish, place a single portion on a small plate to make it easier to keep track of how much you eat.

The order in which you eat your food also matters. Start with seasoned vegetables and fresh salads, followed by protein-rich foods such as fish and lean meat, and eat japchae last. This can help you feel full and reduce the likelihood of overeating.

When reheating leftover japchae, avoid adding more oil. Instead, add one or two tablespoons of water, cover the pan and warm it over low heat. This helps prevent the noodles from drying out while avoiding extra calories.

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.

杂菜看起来清淡，但实际上可能比看起来更容易发胖，因为它的主要成分是淀粉而非蔬菜，而且油和糖也会增加热量。杂菜中的粉丝是用红薯淀粉制成的，碳水化合物含量很高，所以一大份杂菜的碳水化合物含量可能相当于一碗米饭。由于杂菜看起来清淡，容易吃过量，如果不控制份量，它可能不如红烧牛小排更适合减肥。

未煮熟的粉丝每100克含有约350千卡热量。

一汤匙油含有约 120 千卡热量，因此在翻炒过程中反复添加油会迅速增加菜肴的热量。

为了使杂菜更有光泽和甜味，通常会添加糖和低聚糖浆，而过多的酱油会增加钠的摄入量，导致水分滞留。

清淡版可以使用一半的粉丝，并增加蘑菇、洋葱、韭菜、菠菜、甜椒和豆芽的用量。

吃杂菜时，应该把它当作米饭或面条等富含碳水化合物的食物来食用，如果份量较大，就应该减少米饭的摄入量。

发布于2026年9月25日下午12:27（韩国标准时间）

杂菜/韩国时报档案

在中秋节餐桌上，人们可能会谨慎控制红烧牛肋骨和煎饼（裹面糊的煎炸食品）的份量，但却可以随意享用杂菜——一种看起来像蔬菜小菜的流行粉丝料理。然而，杂菜的主要成分并非蔬菜，而是淀粉。这道菜还含有油和糖，因此根据食用量的不同，其热量会显著增加。

粉丝主要由红薯淀粉制成，是一种高碳水化合物食物，生食时每100克约含350千卡热量。煮熟后，粉丝会吸收水分，重量增加，每100克的热量会降低，但碳水化合物含量保持不变。一大份粉丝会像额外吃一份米饭一样，为一餐增加大量的碳水化合物。

由于杂菜含有蔬菜且不含汤汁，看起来可能不太饱腹，因此很容易让人忍不住再添一份。如果搭配米饭、松饼和甜米糕一起食用，一顿饭下来，碳水化合物和糖分的摄入量很容易超标。这并不意味着杂菜的热量一定比红烧牛肋骨高，但由于它作为配菜容易被吃过量，因此不太适合体重管理。

传统的杂菜通常是将粉丝和蔬菜分别翻炒，然后再混合在一起。在这个过程中反复添加食用油和芝麻油会迅速增加这道菜的脂肪和热量。仅仅一汤匙油就含有约120千卡热量，所以不加量地倒入油可能会比预期增加更多的热量。

为了让菜肴色泽诱人、口感香甜，通常会添加糖和低聚糖浆，但这也会进一步增加菜肴的含糖量。此外，使用过多的酱油也会增加钠的摄入，导致第二天体重突然增加。这部分是由于体内水分潴留造成的，而不仅仅是脂肪增加。因此，最好精确计量酱油、糖和芝麻油，只使用所需的最低量。

如何制作低脂版本

想要制作清淡版的杂菜，首先要减少粉丝的用量。用量减半，增加平菇、木耳、洋葱、韭菜、菠菜、甜椒和豆芽的用量。这样既能保持菜肴的份量和口感，又能降低碳水化合物的含量。如果使用魔芋面，为了保持口感，可以考虑将其与部分粉丝混合使用，而不是完全替换。

肉类方面，选择牛后腿肉或牛眼肉等相对精瘦的部位，而不是肥肉。加入豆腐或薄切蛋片可以增加蛋白质含量。蔬菜不要分别用油翻炒，而是先焯水或加少量水煮熟，最后一起翻炒。使用不粘锅也能有效防止粘锅，同时减少用油量。

吃杂菜时，要把它当作富含碳水化合物的食物，比如米饭或面条，而不是简单的配菜。如果吃了很多杂菜，米饭的摄入量至少要减少一半，并且不要在同一餐中搭配松饼或面条。不要反复地从一大盘杂菜中取食，而是将一份杂菜盛在小盘子里，这样更容易控制摄入量。

进食顺序也很重要。先吃调味蔬菜和新鲜沙拉，再吃富含蛋白质的食物，例如鱼和瘦肉，最后吃杂菜。这样有助于产生饱腹感，降低过量进食的可能性。

重新加热剩菜杂菜时，不要再加油。而是加入一两汤匙水，盖上锅盖，用小火加热。这样既能防止面条变干，又能避免增加额外的卡路里。

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。