Why Korean Drama Characters Stay So Slim: The Secret of Namul and the Korean Table

[mediK / HEALTH IN NEWS] If you’ve ever binge-watched a Korean drama on Netflix and wondered how the characters can sit down to a table piled high with rice, soup, and half a dozen side dishes yet still look effortlessly slender, the answer lies in a quiet hero of Korean cuisine: namul (나물).

These simple seasoned vegetable dishes are far more than side salads. They are a cornerstone of a traditional eating pattern that is often credited with helping keep obesity rates in South Korea relatively low among developed countries.

1. The Five-Color Philosophy Behind Namul

For centuries, Korean households have followed the principles of yin-yang and the five elements (오행), aiming to include a rainbow of colors on the plate every day. Each hue is believed to support a different organ:

• Green (spinach, 시금치) – liver
• White (soybean sprouts, 콩나물) – lungs
• Black (bracken fern, 고사리) – kidneys
• Yellow (pumpkin, 호박) – spleen and stomach
• Red (carrots, 당근) – heart

While rooted in traditional beliefs rather than modern physiology, this practice reflects an ancient, intuitive pursuit of balance and dietary variety.


2. Three Science-Supported Reasons Namul May Help Keep Weight in Check

First, portion control without effort.

A typical serving of three namul dishes totals roughly 100–150 calories, yet their high fiber and water content can create a feeling of fullness similar to that of much more calorie-dense foods.The stomach fills up before the calorie count climbs.

Second, support for a healthy gut microbiome.

The insoluble fiber in blanched and seasoned vegetables feeds beneficial gut bacteria, which produce short-chain fatty acids associated with better metabolic health. Seasonal spring greens such as shepherd’s purse (냉이) and wild chive (달래) are rich in vitamin C, which supports metabolic processes linked to fat regulation.

Third, potential protection against risk of metabolic syndrome.

A 2022 study from Seoul National University found that people following a traditional Korean diet had an abdominal obesity rate of just 17 percent, compared with 42 percent among those on a Western-style diet. The low glycemic impact of namul helps blunt sharp blood-sugar spikes, which are associated with increased fat storage.



3. How to Experience Namul Like a Local

Step 1: At a restaurant

Order a jeongsik (정식) set meal. You’ll typically receive five to seven namul banchan (반찬) as part of the meal, and refills are usually free. Simply say, “Banchan deo juseyo” (반찬 더 주세요) – “More side dishes, please.”

Step 2: At the supermarket

E-Mart and Lotte Mart have well-stocked banchan sections with small, ready-to-eat packs.

Recommended starters:

• Sigeumchi-namul — spinach seasoned with sesame oil and garlic
• Kongnamul-muchim — crisp soybean sprouts with sesame and chili
• Gosari-namul — chewy bracken fern with a nutty depth

Step 3: How to eat it

Take a small spoonful of rice and a bite of namul together. Koreans call these dishes “bap-doduk” (밥도둑) – “rice thieves” – because they’re so delicious you can’t help eating more rice.

Quick Answers to Common Questions

• Are the side dishes really free?
  Yes – unlimited refills are standard at Korean restaurants. Don’t hesitate to ask.
  
  
• Are they served cold?
  Most namul are served at room temperature or chilled. That’s normal and intentional.
  
  
• Are they spicy?
  Not usually. The dominant flavors come from sesame oil, soy sauce, and garlic – gentle and savory.

Oh Ha Eun medi·K TEAM press@themedik.kr

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