**1. Nutrition of Anchovies: The King of Calcium**
Anchovies are eaten whole with their bones, making them an excellent source of calcium for people with diabetes, who are at a higher risk of osteoporosis. They also contain protein and vitamin D, providing comprehensive support for bone health.
**2. The Problem is ‘Cooking Method’ and ‘Sodium’**
While anchovies themselves are a good ingredient, the common side dishes like ‘stir-fried anchovies’ (myeolchi-bokkeum) or ‘braised anchovies’ have a few problems.
– **High Sodium:** Anchovies themselves contain salt, and the sodium content becomes very high during the process of stir-frying or braising with soy sauce or salt. Excessive sodium intake raises blood pressure, increasing the risk of cardiovascular complications.
– **Added Sugar:** When making stir-fried anchovies, starch syrup, oligosaccharides, or sugar are used to add sweetness and shine. These added sugars are a direct cause of raising blood sugar.
**3. Eating Anchovies Healthily**
– **Use for Broth:** Rather than eating the anchovies directly, using them to make broth allows you to consume water-soluble nutrients like calcium while controlling sodium intake.
– **Healthy Stir-fry:** If you make stir-fried anchovies, use minimal soy sauce and syrup, and stir-fry them with nuts or green peppers to balance the nutrition.
– **Consume as Powder:** Grinding dried anchovies and using them as a natural seasoning can supplement calcium while reducing sodium intake.
Summary: Anchovies are an excellent source of calcium, but common anchovy side dishes can be high in sodium and sugar. People with diabetes need to be mindful of the cooking method and consume them in small, lightly seasoned portions.
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