Eating Habits in China: What Are They and Are They Healthy?

In the past, there were many healthy eating habits in China. However, with the acceleration of the pace of life, these advantages are disappearing.

For a long time, when we talked about healthy eating, “Chinese food” might have popped into your mind as a good example. Think about it: tons of veggies, rice, not too heavy, right?

Well, things might be changing faster than you think. Recent reports, like the Chinese Dietary Guidelines (2022), are suggesting that the traditional healthy aspects of Chinese eating habits might be slipping away. Could it be true that the diet we thought was naturally good for us is actually becoming… less healthy?

Let’s unpack this and see what’s really going on with eating habits in China and how we can keep the good stuff while ditching the bad.

The “Good Old Days” of Healthy Chinese Eating

Remember the image of classic Chinese cuisine? It’s all about balance, right? A beautiful mix of colors, flavors, and textures, focusing on grains, loads of vegetables, and fruits. And guess what? Science backs this up! Studies show that traditional Chinese diets were naturally lower in calories and packed with good stuff.

Low Calories, Naturally?

Seriously! A 2018 study in the British Medical Journal compared meal calorie counts across six countries – Brazil, Ghana, Finland, the US, China, and India¹.

Guess who came out on top (or bottom, calorie-wise)? China! Chinese meals averaged the lowest calories, with the most options falling under the recommended 600 calories per meal.

Think about dishes like dumplings and noodle soups – they’re satisfying but often lighter than a heavy burger and fries. This naturally lower calorie intake is likely a big reason why China has historically had lower obesity rates compared to many Western countries.

Nutrient Powerhouse

Beyond just being low-cal, traditional Chinese cuisine boasts some impressive nutritional advantages. The well-respected U.S. News & World Report rankings for global diets consistently highlight the strengths of Asian diets (though not specifically China, but the principles overlap)². They point out:

• Emphasis on Plants: Tons of veggies, fruits, whole grains, and beans. Hello, fiber and vitamins!
• Meat as a Side, Not the Star: Meat isn’t the main event; it plays a supporting role to all those amazing plant-based foods.
• Tea Time is Healthy Time: Encouraging tea drinking for hydration – and we know tea comes with its own set of health perks.
• Less Processed, Less “Bad” Fats: Fewer heavily processed foods, and less use of butter and trans fats.

Sounds pretty amazing, right? It’s like a naturally designed healthy eating plan. But…

The Modern Chinese Diet: Where Did Things Go Wrong?

Now, let’s be real. Think about your typical Chinese meal today. Is it the same as that picture-perfect healthy ideal? Probably not always. Modern Chinese eating habits are shifting, and unfortunately, not in a healthier direction.

More Meat, Less Veggies: The Western Influence

Just like many places around the world, Chinese diets are becoming more “Westernized.” This often means more meat, more fried and grilled foods, and fewer veggies.

Think fast food, greasy takeout, and dishes swimming in oil – it’s becoming more common. Even home-cooked meals can be heavier on the oil than they used to be.

Fat is Creeping Up

The numbers don’t lie. Since 1982, the percentage of energy from fat in the average Chinese diet has nearly doubled, jumping from 18.4% to a whopping 34.6%³! That’s over the recommended limit.

Salt Still a Problem

While salt intake has slightly decreased, it’s still way too high. The average Chinese person eats about 9.3 grams of salt per day⁴, almost double the recommended limit of 5 grams. Soy sauce, sauces, and seasonings in many dishes contribute to this high salt intake.

Missing Out on Key Nutrients

Compared to 2002, by 2015, people in China were eating less fiber and key micronutrients like vitamins A, B1, B2, C, E, phosphorus, potassium, iron, and copper⁵. While overall calorie intake might be slightly down, the quality of those calories is declining.

The Health Cost of Dietary Changes

This shift in eating habits is having real health consequences.

• Increased Disease Risk: A 2019 study looking at data from 213 million people online found that areas in China with higher rates of fried and grilled food consumption also had higher rates of diabetes, high blood pressure, and obesity⁶. Not a coincidence!
• Global Leader in Unhealthy Diet Deaths? A major 2017 study in The Lancet, spanning 195 countries over 27 years, pointed to China as having the highest rates of cardiovascular disease and cancer deaths linked to poor diet among major nations⁷. The main culprits? Too much salt and not enough fruits and whole grains. That’s a pretty stark warning.

Summary: Modern Chinese diets are getting Westernized with more meat, fat, and salt, less veggies and key nutrients. This causes increased disease risks and high rates of diet – related deaths.

Also read: Is Chinese Restaurant Food Healthy: A Fact Check

Reclaiming the Healthy Chinese Diet: It’s Easier Than You Think!

Okay, so the picture isn’t all rosy, but here’s the good news: Chinese cuisine still has that healthy potential baked right in! We just need to get back to basics and make some smart tweaks.

The “Heart-Healthy Chinese Diet” Experiment

A recent study⁸ explored how Chinese food could impact heart health. Researchers worked with middle-aged and older adults who were close to or already had high blood pressure. They split them into two groups:

• “Heart-Healthy Chinese Diet” Group: A specially designed diet with less salt, limited oil, and double the fiber. They even created recipes based on four regional Chinese cuisines (Lu, Huaiyang, Cantonese, and Sichuan) to keep things tasty and culturally relevant.
• “Regular Chinese Diet” Group: A typical Chinese home-style diet.

The Results? Impressive!

After just four weeks, both groups saw their blood pressure drop, which is great. But the “Heart-Healthy Chinese Diet” group had a much bigger drop – their systolic blood pressure (the top number) went down an extra 10 points, and their diastolic (bottom number) dropped an extra 3.8 points compared to the regular diet group. That’s a significant improvement in just a month!

What’s the Secret Sauce of the “Heart-Healthy Chinese Diet”?

It boils down to three key changes:

1. Half the Salt: Sodium was cut in half, from an average of 6 grams to 3 grams per day.
2. Less Oil: Oils and fats were reduced by a third, bringing the percentage of calories from fat down from 36% to 24%.
3. Double the Fiber: Fiber intake was doubled. They also slightly increased protein, carbohydrates, potassium, and calcium.

Taste Still a Winner!

Here’s the best part: people in the “Heart-Healthy” group loved the food! They rated the taste a 9.5 out of 10! This proves you can have healthy and delicious Chinese food.

Summary: A study on Chinese diets for heart health split adults into two groups. The heart – healthy group with diet tweaks like less salt, less oil, and more fiber had a greater blood pressure drop and still loved the food.

Simple Swaps for a Healthier Chinese Diet

So, how can you make your Chinese eating habits healthier? It’s about making small, smart changes. Think “less salt, less oil, more fiber.”

Quick Tips to Reduce Salt

• Spice it Up Naturally: Use natural flavor boosters like ginger, garlic, scallions, chili, lemon, and tomatoes to reduce your need for salt.
• Soy Sauce = Salt: Remember that soy sauce is salty! Just 5ml (about half a tablespoon) has 1 gram of salt. If you’re using soy sauce, go easy on added salt.
• Watch Out for Hidden Salt in Noodles: Even plain-looking noodles like guamian (thin dried noodles) can be surprisingly high in sodium. Check the labels!

Boost Your Fiber Intake

• Veggie Power: Load up on vegetables and fruits.
• Bean Scene: Incorporate more beans and legumes.
• Whole Grain Gains: Swap some white rice and white flour for whole grains and potatoes.

Cooking Oil Awareness

• Oily Culprits: Be aware that some seemingly simple dishes can be oil sponges! Stir-fried eggs, for example, can soak up a surprising amount of oil (up to 43%!). Eggplant is another one. Be mindful of oil when cooking these.
• Healthy Cooking Methods: Choose steaming, boiling, and stewing over frying whenever possible.

Summary: To make Chinese diet healthier, make small changes like less salt, less oil, more fiber. Use natural spices, mind soy sauce and hidden salt, boost fiber, and choose healthy cooking methods.

Q&A

Q1: Is all Chinese takeout unhealthy?

Not all takeout is bad, but many common takeout dishes tend to be higher in salt, oil, and calories. Choose steamed or stir-fried dishes with lots of vegetables, and ask for sauces on the side to control how much you use.

Q2: Can I still eat dumplings and noodles?

Yes! Dumplings and noodles can be part of a healthy diet. Choose steamed dumplings over fried ones. For noodles, opt for broth-based soups with plenty of vegetables and lean protein, and be mindful of sodium content in the broth and sauces.

Q3: Is the “211 Diet” method helpful for Chinese eating habits?

Absolutely! The “211 Diet” (2 portions veggies, 1 portion protein, 1 portion carbs per meal)⁹ is a great visual guide for balanced eating and aligns perfectly with the principles of a healthy Chinese diet. It encourages plenty of vegetables and moderate portions of grains and protein.

Q4: Are there any healthy Chinese snacks?

Yes! Fruits like oranges and apples, nuts (in moderation), and plain tea are all healthy snack choices. Avoid sugary snacks, fried snacks, and sweetened drinks.

Q5: What about traditional Chinese medicine and food? Does that play a role?

Traditional Chinese medicine emphasizes food as medicine (“药食同源”). Many traditional dietary principles, like balancing flavors and using specific foods for their health properties, can complement modern healthy eating guidelines. It’s about finding a balance between tradition and current nutritional science.

The Bottom Line

Chinese cuisine has a fantastic foundation for healthy eating. It’s naturally rich in vegetables, lower in calories compared to many Western diets, and full of flavor. However, modern changes have led to some less healthy trends.

The good news is, with a few conscious adjustments – mainly reducing salt and oil, and boosting fiber – we can easily reclaim the health benefits of Chinese food and enjoy delicious, nutritious meals. It’s about embracing the best of traditional Chinese cooking while being mindful of modern eating pitfalls. Let’s bring back the healthy, vibrant Chinese diet!

Trusted source

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