Gochujang – what it is, uses, benefits and side effects

If you’ve ever eaten kimchi or bibimbap, there’s a good chance you’ve tried gochujang . This spicy paste is common in many types of Korean food, and for good reason. In addition to bringing a unique flavor to the table, it is also packed with health benefits. It is good for the heart and waistline, can stabilize blood sugar levels, and is rich in antioxidants .

Plus, it can be used in many different dishes, from roasted vegetables to marinated meats, and can be conveniently purchased or made right in the comfort of your own kitchen.

What is gochujang?

Gochujang , or red chili paste , is a fermented condiment that is often used in Korean cuisine. It is known for its distinctive flavor, which has a sweet, salty and spicy taste.

Typical red chili paste ingredients include gochugaru (red chili powder), glutinous rice, salt, mejutgaru (fermented soybean powder) and yeotgireum (barley malt powder).

This condiment is available in various spice levels based on a standardized measure called the Gochujang Hot Taste Unit (GHU). Gochujang products can range from “mild hot” to “extremely hot”. It is often used to spice up salads, stews and meat dishes. It can also be found in traditional Korean dishes like bibimbap.

Health benefits of gochujang:

1. Stimulates fat loss:

In addition to adding a pop of flavor to just about any dish, some studies have found that gochujang may also be able to cut your waistline and act as a natural fat burner.

A study in Korea treated fat cells with the extract, which slowed the accumulation of fat and blocked the formation of new fat cells. The fat-fighting benefits of gochujang are likely due, in part, to the presence of capsaicin, a compound found in hot peppers that has been shown to increase fat breakdown to promote weight loss .

2. Helps prevent heart disease:

Heart disease is the leading cause of death, accounting for about one in three deaths in the United States . Research shows that gochujang may be able to reduce certain risk factors for coronary heart disease, helping to protect and preserve the health of your heart and keep it working efficiently.

In one study, 60 overweight adults used a gochujang supplement or a placebo for 12 weeks. At the end of the study, those who took the supplement not only saw a decrease in visceral fat, but their triglyceride levels also dropped significantly by about 18 mg/dL.

3. Increases metabolism:

In addition to accelerating fat loss, gochujang and its components can also speed up your metabolism and help you lose weight quickly. A study from the University of Tsukuba in Japan showed that adding 10 grams of red pepper to a meal significantly increased energy expenditure directly after the meal.

Other research has shown that capsaicin, an active component of chili peppers , may also increase metabolism and energy expenditure. To maximize your weight loss and increase your metabolism , it is necessary that you follow a balanced diet and exercise regularly.

4. Lowers blood sugar:

Gochujan g may be able to help you maintain normal blood sugar levels and avoid these negative symptoms, thanks to the beneficial properties of capsaicin, one of the active compounds in chili peppers.

Animal and human studies have shown that capsaicin can lower blood sugar levels while increasing levels of insulin, the hormone responsible for transporting sugar out of the blood and into the tissues.

Keep blood sugar levels even lower by pairing your gochujang with a high- fiber diet , whole foods and lots of low-glycemic fruits, non-starchy vegetables, and healthy protein foods.

5. Contains antioxidants:

Antioxidants are powerful compounds found in your foods that work by neutralizing harmful free radicals. These are dangerous molecules that can build up and contribute to the development of chronic diseases over time. Peppers are one of the main ingredients in gochujang and are packed with beneficial antioxidants .

Not only have antioxidants been linked to a reduced risk of heart disease and cancer, but they can even decrease chronic inflammation, which is linked to a host of other conditions. Fruits, vegetables, nuts , whole grains and tea are other antioxidant -rich foods that should be included in your diet.

Quick and easy gochujang sauce recipe:

Ingredients:

– 1/4 cup of brown sugar ;
– 1 cup of water;
– a cup of miso;
– 2 cloves of minced garlic ;
– 1/2 cup of gochutgaru (red chili powder)
-a tea spoon;
– 1 teaspoon of rice vinegar ;
– 1 tablespoon of salt;

Preparation method:

1. Heat a skillet over medium heat and add the brown sugar and water.
2. Stir until the brown sugar dissolves, add the miso and minced garlic and continue mixing until well combined.
3. Then add gochutgaru and allow the mixture to thicken, usually represented by the formation of bubbles.
4. Turn off heat and allow to cool to approximately 100 degrees Fahrenheit or near room temperature.
5. Add rice vinegar, sake and salt to stop the fermentation process.
6. Once the paste has completely cooled, transfer to a sealable jar or container and refrigerate.

Usos de gochujang:

At this point, you might be wondering where to buy gochujang if you’re in a hurry and looking for an easier way to add it to your diet. Also, thanks to its growing popularity, it’s usually not too difficult to find. In fact, it is often available in many supermarkets, as well as Asian specialty stores and online retailers.

Gochujang is incredibly versatile and can be added to many different dishes. You can use it as a marinade to make fried chicken, toss it with some vegetables and seafood for a soup, or even mix it up to make a delicious gochujang sauce. Alternatively, you can use this spicy condiment to make stews, roasted vegetables, salad dressings or even bibimbap sauce.