Changing China: Traditional Diets, Modern Eating and Health Impacts
- Alastair Hunt
- May 3
- 8 min read
Updated: May 5
In recent years, growing interest has centred on how traditional dietary patterns might protect against chronic illness. Two comprehensive studies - Niu et al.’s 2025 systematic review of the Traditional Chinese Diet (TCD) and Halawa’s 2021 cross-sectional study on the shift to Westernised eating behaviours - together offer a valuable window into the evolving Chinese food landscape and its implications for public health.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
What is the Traditional Chinese Diet?
The Traditional Chinese Diet reflects thousands of years of agricultural development, philosophical thought, and medical practice. It is not a single, static dietary plan, but rather a collection of eating habits shaped by regional traditions, seasonal availability, and cultural beliefs—particularly those rooted in traditional Chinese medicine. While ingredients and preparations vary across China’s vast geography, the TCD consistently emphasises balance, simplicity, and moderation.
At its foundation, the TCD is plant-forward and heavily reliant on grains and vegetables. In the southern regions of China, white rice is the predominant staple, typically eaten with every meal, while in the north, wheat-based foods such as noodles, dumplings, and steamed buns are more common. These staples are usually accompanied by a generous serving of vegetables, with leafy greens like bok choy, Chinese cabbage, and spinach taking centre stage. Seasonal non-leafy vegetables, such as lotus root, winter melon, and mushrooms, are also regularly included.
Protein in the traditional diet is present, but modest in quantity. Pork is the most frequently consumed meat, often used in small amounts to flavour a dish rather than serve as its main component. Poultry and seafood - particularly in coastal and southern regions - are also common, while beef and lamb are more typical in the northern and western parts of the country. Plant-based proteins, especially tofu and fermented soy products, are widely used and play a particularly important role in vegetarian meals or in households with limited access to meat.
One of the defining features of the TCD is its focus on soups and broths. These are not merely side dishes but form an integral part of meals, often prepared with bones, herbs, and vegetables to enhance both flavour and nutrition. Meals typically include a variety of dishes shared communally, highlighting the social aspect of eating. The practice of sharing food, and designing meals with balance and harmony in mind, reflects long-standing Confucian values about food, family and society.
Equally important to the TCD is how food is prepared. Traditional cooking techniques favour methods that preserve nutritional integrity, such as steaming, boiling, braising, and light stir-frying. Deep-frying and heavy use of oils are far less common and typically reserved for special dishes or snacks. Fermentation and drying, used historically to preserve food, remain central to regional cuisines - seen in items like pickled vegetables and fermented tofu.
Beyond its ingredients and cooking methods, the TCD is closely tied to traditional Chinese medicine. Food is understood to influence the body's internal balance, and ingredients are classified not just by nutritional value but by their energetic properties. A meal might be considered “warming” or “cooling” depending on the ingredients and their effects on bodily functions. For example, ginger and garlic are viewed as warming and used to support digestion and circulation, while cucumber and watermelon are considered cooling and better suited for hot weather. Seasonal eating is also a key principle: in winter, heartier, warming dishes are preferred, while in summer, lighter, cooling foods are favoured.
This connection between food and health gives the TCD a preventive focus. Meals are often planned with the intention of maintaining balance and preventing illness, rather than simply satisfying hunger. For centuries, food has been used as medicine, with specific dishes or combinations of ingredients believed to support liver health, improve circulation, or boost immunity.
Over time, the TCD has evolved. Trade and migration introduced new ingredients such as sweet potatoes, chillies, and peanuts, which were gradually absorbed into the local cuisine. Yet despite these changes, the core principles of balance, variety, moderation, and seasonality have endured.
Today, the TCD offers a compelling model for modern healthy eating. It is flexible enough to accommodate regional and cultural diversity, yet structured enough to guide choices around fresh, minimally processed foods. While contemporary diets in China are increasingly shaped by convenience and Western influence, the traditional model remains an evidence-based, culturally grounded approach to nourishment.
From Steamed Fish to Fried Snacks: A Dietary Shift
In contrast, Halawa’s study of 1,292 adults paints a picture of significant transition. Over 79% of participants reported eating fast food, often weekly or more. Snacking—once uncommon in traditional eating patterns—was widespread, especially among women and single adults. More than half ate most of their meals away from home.
The modern Chinese diet increasingly includes:
Fried foods: fast-food chicken, deep-fried snacks.
Refined carbohydrates: white bread, instant noodles.
Sugar-sweetened beverages: though water remains dominant, soda and packaged juices are rising.
Processed snacks: crisps, sweet buns, biscuits.
These changes reflect broader trends in urbanisation, rising income, global marketing, and time pressure. The pattern aligns with what researchers call the "nutrition transition": moving from traditional, whole-food diets to more Westernised ones rich in energy-dense, nutrient-poor foods.
Health Impacts: Obesity, Diabetes and More
Where Niu et al.'s review offers clarity is in the relationship between the Traditional Chinese Diet and body weight. Thirteen studies found a consistent inverse association between TCD adherence and obesity or weight gain. In real terms, this means people who ate in line with traditional patterns were less likely to be overweight—likely due to lower calorie density, more fibre, and reduced consumption of processed fats and sugars.
Other health outcomes were less consistent:
Diabetes: Some studies found a reduced risk with traditional diets, but others reported no significant effect. White rice, for example, may raise diabetes risk depending on the amount consumed and accompanying foods.
Hypertension and heart disease: Again, findings varied. The traditional southern diet appeared more protective than the northern pattern, possibly due to higher vegetable and seafood intake. Learn what happened to hypertension when Chinese researchers modified local eating practices to reduce salt intake.
Kidney health: One study suggested a traditional diet may reduce risk of hyperuricaemia, while another linked it to increased risk—possibly due to regional food contamination or preservation methods.
Cancer: Limited evidence showed possible reduced risk for liver and breast cancers in women adhering to traditional Cantonese diets.
Halawa’s findings further suggest that consumption of fast food and snacks - behaviours associated with Westernised diets - coincides with less healthy overall patterns. While the study didn’t track long-term health outcomes, these behaviours are well-established risk factors in other populations.
Practical Insights for Living Healthier
1. Diet is a Cultural Ecosystem, Not Just a Nutrient List. Eating is more than calories - it’s tradition, family and identity. Traditional Chinese food includes principles of balance and seasonal harmony, offering not just nutrition but a holistic approach to wellness.
Try this: Reconnect with family recipes or eat meals without screens to slow down and eat mindfully.
2. Home Cooking is a Health Lever. Cooking at home allows more control over fat, salt, and portion size. Eating out - especially at fast-food chains - is linked to higher caloric intake.
Try this: Cook an extra two meals per week at home. Batch cook simple dishes like vegetable stir-fries or soups.
3. Not All “Traditional” Foods Are Automatically Healthy. High-sodium pickles or deep-fried snacks, while culturally traditional, may not align with current health goals.
Try this: Use low-sodium soy sauce or season dishes with herbs, vinegar, and ginger for flavour without salt.
4. Cooking Methods Matter More Than You Think. How food is prepared can increase or reduce health risks. Steaming and boiling are preferable to frying, which can create harmful compounds like acrylamide.
Try this: Steam fish or boil leafy greens instead of deep-frying.
5. Adopting “Traditional Eating” Doesn’t Mean Rejecting Modern Life. There’s no need to give up convenience. Rice cookers, frozen vegetables and pre-cut produce can help maintain a traditional diet in a busy life.
Try this: Plan three base meals for the week and rotate them using different vegetables or sauces.
6. Be Mindful of Marketing and Ultra-Processed Foods. Modern snacks and "healthy" beverages often contain hidden sugars, additives, or sodium.
Try this: Read labels and favour foods with short, recognisable ingredient lists.
7. Social Influences Shape Eating Habits. Your environment matters. Eating with health-conscious friends or family can help sustain better habits.
Try this: Organise a potluck where everyone brings a traditional, homemade dish.
8. Healthy Doesn’t Have to Mean Expensive. Staples of the TCD - rice, tofu, cabbage - are budget-friendly and nutrient-rich.
Try this: Plan meals around inexpensive ingredients and buy produce in season for better prices and nutrition.
9. Knowledge is Power, but Habits Create Change. Understanding the science is a start. But even small steps - like switching one takeaway meal per week for a home-cooked dish - can add up.
Try this: Set one manageable food goal each week, such as drinking more water, a herbal tea or adding one extra portion of vegetables daily.
Final Thoughts
Together, these studies paint a layered picture of diet and health in modern China. The Traditional Chinese Diet, rich in vegetables, grains and modest amounts of animal products, shows potential benefits - especially for weight management. But its evolving definition and varied application make it hard to study consistently. Meanwhile, Halawa’s findings illustrate how modern lifestyles are pushing many Chinese away from this heritage and toward more Westernised habits, with potential health risks already emerging.
For anyone looking to adopt healthier eating patterns, returning to the principles of the Traditional Chinese Diet - seasonal vegetables, whole grains, balanced meals, and simple cooking - offers a time-tested and culturally grounded way forward. And with thousands of years of heritage and multiple cultures, Chinese food is about flavour. Is there a healthiest Chinese, regional cuisine? Learn more here.
Changing health for the better is about progress, not perfection, and even small changes can have a powerful and positive effect on health. For most people, improving health is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle and circumstances, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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Related Studies
Niu J, Li B, Zhang Q, Chen G, Papadaki A. Exploring the traditional Chinese diet and its association with health status-a systematic review. Nutr Rev. 2025 Feb 1;83(2):e237-e256. doi: 10.1093/nutrit/nuae013. PMID: 38452296; PMCID: PMC11723156.
Halawa, A. Analysis of the health effects of the transition of traditional Chinese food on the emergence of nontraditional eating behaviors. J. Ethn. Food 8, 14 (2021). https://doi.org/10.1186/s42779-021-00087-3
Other
Zhao, W., Jia, Z. & Shi, H. Nutrition and dietary inflammatory indices of the eight major cuisines of China. BMC Nutr 11, 63 (2025). https://doi.org/10.1186/s40795-025-00999-2
Wang J, Lin X, Bloomgarden ZT, Ning G. The Jiangnan diet, a healthy diet pattern for Chinese. J Diabetes. 2020 May;12(5):365-371. doi: 10.1111/1753-0407.13015. Epub 2020 Jan 26. PMID: 31846221; PMCID: PMC7216939.
And we have to recommend this incredible culinary overview of Chinese cuisine...