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Every morning at 7 a.m., office worker Kim picks up two boiled eggs at a convenience store. He read on social media that filling up on protein on an empty stomach helps prevent blood sugar spikes. Lately, though, his chest feels heavy on the way to work. Is an egg really the right breakfast for everyone?
According to the Korea Agro-Fisheries & Food Trade Corp. (aT) on the 4th, South Korea's protein market expanded roughly fourfold in five years, from 120.6 billion won in 2019 to 450 billion won in 2024, and is projected to reach 800 billion won by 2026.
The figures reflect rising interest in protein intake. Yet eggs and tofu — widely regarded as Korea's staple protein foods — can be harmful to people with certain medical conditions. Before following the trend, consumers should examine their own health.
Boiled eggs are nutrient-dense. Lutein and zeaxanthin support eye health, while choline aids fat metabolism in the liver. Based on 2023 U.S. Department of Agriculture (USDA) data, a single egg contains 130 to 150 mg of choline.
Gallstone patients, however, are a different story. According to National Health Insurance Service medical big data (as of 2023), about 240,000 people in Korea are treated for gallstones. In patients with gallstones, the gallbladder contracts after fat intake, which can trigger sharp pain — meaning fat-containing foods such as egg yolks warrant caution.
Tofu, roughly 80% water, places relatively little burden on digestion. According to the Rural Development Administration's National Standard Food Composition Table (2021), tofu contains 70 to 80 kcal per 100 g — lower than white rice — while still providing satiety. It also delivers essential amino acids, vitamin B2 and calcium. Its isoflavones act similarly to female hormones, and studies have examined their potential to ease vasomotor symptoms during menopause.
Caution is warranted, however, for those taking hormone medication for hypothyroidism. The Korean Thyroid Association's 2023 guidelines note that soy components can interfere with drug absorption and recommend eating tofu at least three to four hours after taking medication. The issue is not the food itself but when it is eaten.
Under the "2025 Dietary Reference Intakes for Koreans" released by the Ministry of Health and Welfare, the recommended share of protein in total energy intake was raised to 10–20% from the previous 7–20%. The broader direction of increasing protein intake is sound, but problems arise when people chase trends while ignoring their own digestive capacity and medical history. High-protein foods gulped down in a rush before work can instead burden the gastrointestinal tract. That is also why hurried meals washed down with cold coffee often lead to burping or heartburn.
Experts point out that even the healthiest food can become a burden once it exceeds an individual's digestive capacity. If burping or bloating in the chest recurs after protein intake, they advise cutting back on portions and adjusting the overall diet.
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