Kongguksu: A healthy Korean summer staple, but mind the sugar and salt

As temperatures soar, the cold and savory Kongguksu, a noodle soup made with blended soybeans, emerges as a quintessential Korean summer delicacy. Beyond its refreshing taste, the dish is lauded for its rich nutritional profile and health benefits, making it a favored choice for combating the heat and replenishing energy.

The primary ingredient, soybeans, are celebrated as "beef from the field" for their high-quality plant-based protein. Kongguksu also provides essential minerals like calcium, iron, and magnesium, along with beneficial compounds such as isoflavones and lecithin. These components aid in recovery from summer fatigue and boost overall nutrition. Traditional Korean medicine also recognizes soybeans as a food that benefits the body and strengthens energy, particularly helpful in replenishing bodily fluids lost through sweat during summer.

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In summer, energy and bodily fluids are consumed due to heat and sweat, so it is important to have a diet that replenishes nutrients without burdening digestion.

A long-standing debate among Kongguksu enthusiasts revolves around seasoning: should it be prepared with salt or sugar? Adding salt enhances the natural nutty flavor of the soybeans and helps replenish sodium lost through perspiration. However, most Koreans already consume sodium in excess, and adding too much salt can lead to elevated blood pressure and swelling. Conversely, sugar can mask the beany taste and make the dish more palatable, especially for children or those with a reduced appetite, providing a quick energy boost. Yet, excessive sugar intake can increase calorie count and cause rapid blood sugar spikes, posing risks for individuals with diabetes, obesity, or metabolic syndrome.

Recent trends have seen variations like "kongmul-kkwabaegi" (soy milk donuts), where fried pastries are dipped into soy milk. While offering a different texture, these high-calorie, high-fat options can also trigger blood sugar spikes. Health experts recommend consuming Kongguksu in moderation, using minimal sugar or salt, and enhancing its nutritional value and flavor with ingredients like cucumbers, sesame seeds, or nuts. Cucumbers, with their high water content, are particularly beneficial for hydration and reducing swelling. For those with sensitive digestive systems or cold extremities, consuming the soup less chilled or in smaller portions is advised.

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Kongguksu is a representative summer food with protein and various nutrients, but it is best to consume it in moderation, bringing out the original flavor of the beans, rather than excessively seasoning with sugar or salt.