How to Properly Eat 'Myeolchi' and 'Kong' Instead of Eating Them Carelessly [Lee Jin-kyung's Health Tips]

The Amazing Benefits and Combinations of Anchovies and Beans

[Asia Economy Reporter Jin-kyung Lee] Anchovies and soybeans are foods that frequently appear in recent news. Although they may not seem special as they often appear on our tables, their benefits and nutrition cannot be overlooked. Soybeans are used in various ways such as tofu, doenjang (fermented soybean paste), and gochujang (red chili paste), and there are many types of soybeans, making it fun to choose and enjoy their nutrition. Anchovies also vary in size and appearance, leading to diverse cooking methods and dishes, from stir-fried anchovies, a staple lunchbox side dish, to anchovy ssambap (rice wrapped in leaves with anchovies), a representative dish of Namhae. Many people still find it difficult to eat soybeans due to picky eating habits or feel burdened by eating anchovies whole, from head to tail. Let's take a moment to revisit how important anchovies and soybeans are to us by examining their benefits and food pairings, and recognize them as essential ingredients that consistently provide necessary nutrients to our bodies.

▶ Is it difficult to eat anchovies alive?

Anchovies, which Koreans enjoy as side dishes, die immediately once taken out of water, making them prone to spoilage. Therefore, they are steamed and dried right at the production site before distribution. Fresh anchovies are quickly frozen, but their freshness may still be lower than those at the source. In Korea, anchovies are mostly cooked by stir-frying or braising as side dishes, while in the West, they are called 'anchovy' and are often salted, filleted, and processed into braised dishes. In Italian and southern French cuisine, anchovies are added to various dishes such as salads, pizzas, and spaghetti.

▶ Do anchovies have different names depending on their size and type?

The anchovies we know are called 'haeng-eo' in Jeju Island, and in Jeolla Province, they are called 'mel', 'myeol-eo-chi', or 'myeo-ru-chi', with names varying by region. Their names also differ by size: large anchovies are called 'aengmeri' or 'sundongi', while small ones are called 'jansari', 'jiriman', or 'gairi'. They are also known by other names such as 'noremekgi', 'deubungdarimyeolchi', 'jungdari', 'nuntungi', and 'guksu-myeol'. Commercially sold anchovies are classified by size into 'daemyeol' (large), 'jungmyeol' (medium), 'somyeol' (small), 'jamyeol' (tiny), and 'semyeol' (very tiny).

▶ What are the benefits of anchovies? Anchovy efficacy

Anchovies are rich in taurine, which lowers cholesterol levels and helps maintain normal blood pressure and heart health, thus aiding in the prevention of arteriosclerosis, a cause of heart disease and stroke. They also contain calcium and phosphorus necessary for bone and teeth formation and health maintenance. Additionally, they have unsaturated fatty acids EPA and DHA that support brain development, making them a healthy food for children. Furthermore, anchovies are rich in niacin, vitamin B, and various minerals that help relieve fatigue.

▶ What pairs well with anchovies?

The calcium in anchovies has low absorption rates in the body, but consuming burdock root together with anchovies enhances calcium absorption due to the inulin in burdock, increasing its bioavailability. Adding green chili peppers to anchovy dishes supplements fiber, iron, vitamin A, vitamin C, and fiber, which are lacking in anchovies, making for a nutritionally good combination. However, spinach is incompatible as it binds with the calcium in anchovies, lowering absorption and potentially producing harmful substances. Also, the combination of seafood and calcium can cause gout in the body, so it is advisable to avoid consuming them simultaneously for health reasons.

▶ How to choose good anchovies

Choose anchovies without damaged parts, with scales attached, and a glossy appearance. They should have a subtle sweetness without being salty or bitter. Avoid overly dry or sour-smelling anchovies. Since a lot of salt is used to prevent spoilage during drying, anchovies with a strong salty taste may have been processed from less fresh ones, so distinguish carefully when purchasing. Also, avoid anchovies with detached heads or broken and cracked bodies, as these may be processed from less fresh or overly dried anchovies.

▶ How to prepare anchovies

When making broth, remove the heads and internal organs to avoid bitterness. For stir-frying or braising, remove only foreign substances and cook them whole. For larger anchovies, remove the head and internal organs, split them in half, and remove the bones for easier cooking.

▶ How to store anchovies

After purchase, immediately store them in a plastic bag or container in the refrigerator. For long-term storage, freezing is recommended to preserve flavor and prevent spoilage. Frozen anchovies may become damp, so it is good to microwave them for about 30 seconds or stir-fry them in a pan without oil to evaporate moisture.

▶ Are raw soybeans indigestible?

Soybeans are common foods on our tables, such as braised soybeans and soybean rice. Eating raw soybeans is hard to digest, but when cooked, about 65% is digested and absorbed; tofu made from soybeans is about 95%, and doenjang about 80%. Therefore, it is better to consume cooked soybeans or soybean products. In Korea, people prefer tofu, doenjang, soybean rice, and soybean sprouts over raw soybeans. Soybeans come in many varieties with different appearances and widely varying benefits, so it is good to choose soybeans rich in the nutrients you need and cook them accordingly.

▶ What are the benefits of soybeans?

Known as "beef from the field" for their health benefits, soybeans contain abundant amino acids comparable to meat and are well-known as a health food. Soybeans have the highest protein content among crops. The plant-based protein in soybeans helps lower blood pressure, preventing hypertension, and aids in energy recovery. Rich in plant-based estrogen, soybeans help prevent osteoporosis. Dietary fiber slows glucose absorption in the stomach and intestines, effectively suppressing diabetes. High vitamin E content promotes smooth blood circulation, and soybean isoflavones help prevent adult diseases and aging.

▶ Benefits by soybean type

▷ Soybean (Daedu)

The common soybean mainly used as the raw material for making fermented soybean paste and tofu, as well as soybean sprouts. Rich in isoflavones, it aids calcium absorption and helps maintain bone health, effectively preventing osteoporosis.

▷ Mung bean (Nokdu)

Known as a natural detoxifier, mung beans are used in various dishes such as jelly, rice cakes, and pancakes. They are rich in unsaturated fatty acids and essential amino acids, helping to expel toxins from the body and promote metabolism.

▷ Kidney bean (Gangnang-kong)

Often eaten mixed with rice, kidney beans are rich in carbohydrates, protein, minerals, and vitamins. They contain abundant vitamin B complex, aiding immune system enhancement.

▷ Lentil (Rentil-kong)

Rich in folic acid, vitamin B, phosphorus, iron, and antioxidants, lentils are a superfood beneficial for diabetes. High dietary fiber content helps with constipation and dieting.

▷ Chickpea (Byungari-kong)

Primarily used in soups and salads, chickpeas contain more protein, calcium, and dietary fiber than regular soybeans.

▷ Green pea (Wandu-kong)

Frequently added to fried rice and jajangmyeon, green peas are rich in folic acid, carotenoids, and other antioxidants, as well as magnesium and potassium, which help prevent hypertension. They are low in calories, nutrient-rich, and provide satiety, making them good for dieting.

▷ Black soybean (Geomun-kong)

A representative black food, black soybeans are rich in anthocyanins, which help restore eyesight and prevent aging. They are also known to aid in preventing hair loss due to their abundant nutrients.

▷ Cowpea (Juinui-kong)

A type of black soybean, smaller and glossier, historically called medicinal beans due to their many benefits. Rich in protein, glycitein activates estrogen and has antioxidant, anticancer, anti-osteoporosis, and cholesterol-lowering effects.

▶ What pairs well with soybeans?

Soybeans generally pair well with seaweed, complementing each other's lacking nutrients. The saponins in soybeans have anticancer effects and prevent lipid peroxidation but cause iodine to be excreted from the body. Therefore, it is advisable to eat soybeans with iodine-rich seaweeds like miyeok (wakame) and dashima (kelp) to balance this. Vinegar also aids digestion and absorption of soybean proteins and suppresses bacteria in the body, making it a good companion. When worried about cholesterol from eating shrimp, eating it with green peas helps neutralize it. Doenjang, a fermented soybean product, is high in sodium and lacks vitamins A and C, but adding buchu (garlic chives) helps regulate sodium with its potassium content and supplements the missing vitamins, so adding buchu to doenjang jjigae (soybean paste stew) is beneficial. However, avoid eating soybeans with cheese, as the phosphorus in soybeans and calcium in cheese combine to form calcium phosphate, which is not absorbed and is excreted, interfering with the absorption of essential nutrients.

▶ How to choose, prepare, and store soybeans

Choose soybeans without damage, with thin skins and a glossy appearance. When storing, divide into portions and keep in a well-ventilated place, ideally consuming within three months. Consuming soybeans stored for a long time is nutritionally unfavorable. Dried soybeans should be cleaned of foreign substances and soaked in water before cooking.