What Makes a Healthy Chinese Diet? Insights from 900,000 People
- Alastair Hunt
- Oct 31
- 7 min read
Updated: Nov 4
Over the past few decades, China has experienced a dramatic transformation in diet. As economic growth surged, traditional eating habits evolved - more people began consuming processed foods, sugary drinks, and meat-heavy meals. This dietary shift has coincided with a rising burden of chronic diseases like heart disease, diabetes, and obesity. But what does the science say about which Chinese dietary patterns are best for our health?
A recent large-scale systematic review and meta-analysis, published in Public Health Nutrition, offers some compelling answers. Drawing on data from 130 studies and over 900,000 participants across mainland China, Hong Kong, Taiwan, Singapore and even overseas Chinese communities, the researchers identified six core dietary patterns and examined how each relates to health outcomes. Their findings offer a clearer picture of what constitutes a “healthy Chinese diet” and how it compares to modern, more Westernised eating habits.
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.
Mapping the Chinese Diet
The researchers identified six distinct dietary patterns commonly found among Chinese populations:
Traditional Whole-Grain (WG) Diet – Focused on wheat and other whole grains, legumes, soy products, vegetables, fruits, and sometimes fish.
Traditional Non-Whole-Grain (NWG) Diet – Typically rice-based, with fresh vegetables and pork.
Plant-Based Diet – Rich in vegetables, fruits, mushrooms, legumes, and soy; includes minimal animal products.
Animal-Food Diet – High in red and processed meats.
Western Diet – Energy-dense, featuring processed snacks, sugary drinks, and high-fat foods.
Unclassified Diets – Often high in salt, alcohol, or condiments; difficult to categorise due to regional variety. Excessive salt consumption is. a leading cause of hypertension in Chinese diets, read more here.
These patterns were derived from various studies using tools like food frequency questionnaires and 24-hour dietary recalls. Most studies used statistical modelling to group foods typically consumed together, creating recognisable “patterns” of eating.
Health Risks and Benefits: What the Data Reveals
The study analysed health data across a wide range of conditions: cardiovascular disease (CVD), cancer, diabetes, obesity, hypertension, cognitive decline and depression. Here’s what they found:
Traditional Whole-Grain Diet:
Reduced risk of diabetes and hypertension
Offered similar benefits to the Plant-Based diet, although the two were rarely reported in the same study
Traditional Non-Whole-Grain (NWG) Diet:
Surprisingly, also linked to a lower diabetes risk (24% lower)
However, less consistent evidence for other conditions
Plant-Based Diet:
22% lower risk of cardiovascular disease
15% lower risk of cancer
21% lower risk of diabetes
Associated with reduced risks of hypertension, cognitive impairment (by 31%), and depression (by 35%)
Animal-Food Diet:
26% higher risk of diabetes
16% higher risk of cardiovascular disease
Strong link to abdominal obesity and depressive symptoms
Western Diet:
18% higher risk of general obesity
17% higher risk of abdominal obesity
47% higher risk of depression
The evidence was strongest for chronic diseases like CVD, cancer, and diabetes, as these were analysed using data from cohort studies that follow individuals over time.
Why These Patterns Matter
The Chinese diet has long been admired for its emphasis on grains, vegetables, and minimal animal products. But this research suggests not all traditional patterns are equally beneficial. The Traditional WG and Plant-Based diets were the standout performers, offering protection against a wide spectrum of chronic illnesses. They’re also aligned with other globally respected eating patterns such as the Mediterranean or Japanese diets, both rich in whole grains, legumes, and plant foods.
Interestingly, even within traditional patterns, nuances matter. For example, the Traditional NWG diet - more common in rice-eating southern regions - showed some positive associations (notably for diabetes), but wasn’t as consistently protective as the wheat-based Traditional WG pattern. The glycaemic impact of rice, as well as regional variations in rice types and preparation, could help explain this difference.
On the other hand, the Animal-Food and Western patterns - reflecting the global drift toward more meat, fat, and processed food - were linked to higher risks of many modern health problems. These patterns also correlate with rising rates of chronic disease in China, mirroring Western trends.
What Does a “Healthy Chinese Diet” Look Like?
Based on the data, the study authors propose a broad definition of a healthy Chinese diet, combining the best elements of the Traditional WG and Plant-Based patterns. Key components include:
Whole grains (e.g., wheat, barley, millet)
Suggestion: Replace white rice and noodles with brown rice, millet or whole wheat products.
Fresh vegetables and fruits.
Legumes, soybeans, and tofu
Suggestion: Add tofu, edamame or black beans for protein and fibre.
Mushrooms and fungi
Aim for variety: include leafy greens, root veg and mushrooms at every meal.
Fish and seafood
Nuts and seeds
Cut down on red and processed meats: Swap pork and beef for fish, tofu or egg-based dishes. This diet is not vegetarian but emphasises plant-forward eating with limited animal protein, especially red or processed meats.
Limit snacks and sugary drinks: Soft drinks and packaged snacks were hallmarks of the Western diet - try tea and fresh fruit instead.
Mind your salt: Many unclassified patterns were high in salty condiments. Use low-sodium soy sauce and avoid pickled or preserved foods.
Cooking methods are also likely to matter: boiling, steaming, and stir-frying in minimal oil are typical of traditional Chinese kitchens and may help retain nutritional benefits.
This doesn’t mean overhauling your entire lifestyle overnight. Small, gradual changes - like adding a vegetable dish to each meal or trying whole grains once a day - can be powerful and sustainable. Learn about the Singapore Healthy Diet here. (opens in new window)
Beyond Diet: Culture, Region and Access
One of the study’s strengths was its recognition of how diverse Chinese diets truly are. Geography plays a major role: northern Chinese diets often feature wheat-based staples like noodles and buns, while southern regions lean heavily on rice. Seafood access, affordability, and even traditional cooking customs all shape what ends up on the plate.
Importantly, the researchers didn’t attempt to define a single "ideal" Chinese diet. Instead, they focused on common beneficial features. This flexibility makes the findings more practical for people across different regions and cultural backgrounds.
It’s also a reminder that dietary advice must consider more than just nutrients:m it should respect cultural practices, local food systems, and economic realities.
Final Thoughts
This extensive review highlights how a return to traditional, plant-rich, and minimally processed diets could offer significant health benefits for Chinese populations—whether in mainland China or abroad. The evidence supports a “healthy Chinese diet” centred on whole grains, vegetables, legumes, mushrooms and seafood as protective against chronic diseases and even mental health concerns.
In contrast, diets heavy in meat, processed foods, and sugary snacks were associated with greater risk of obesity, diabetes, and depression. These patterns mirror global dietary shifts and health trends, making this research not only relevant to Chinese communities, but also to broader discussions about how traditional diets can promote modern health.
As with any lifestyle change, context matters. It's not just about what you eat, but how you live - and how your diet fits into your daily routine, family life and cultural identity. Still, the findings here are clear: traditional doesn't mean outdated. In fact, it might be the way forward.
Supporting your body through balanced nutrition, physical activity, stress reduction, quality sleep and meaningful social connection (these are known as the Pillars of Health) are some of the most powerful health 'tools' we have. Changing health for the better is about consistent progress, not perfection, and even small changes can make a meaningful difference over time.
As always, the best health strategy is one you can stick with - one that fits your personal lifestyle profile. Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
FOUNDATIONS - our premier whole person health consult - identifies and prioritises the key factors, known and unknown, that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
Join us, or scroll down to contact us and learn more about our services:
Achieve your Health Goals
Our health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality.
Take the first step. Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Related Studies
The study under review:
Hu XF, Zhang R, Chan HM. Identification of Chinese dietary patterns and their relationships with health outcomes: a systematic review and meta-analysis. Public Health Nutr. 2024 Oct 14;27(1):e209. doi: 10.1017/S1368980024001927. PMID: 39397510; PMCID: PMC11604330.
Other
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
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
Chang, Yin-Chen; Liu, Xia; Xu, Qi; Wu, Jia-Zhen; Shen, Hong-Yi. Current Paradigm Shifts in Diet: A Review of the Chinese Traditional Diet. Chinese Medicine and Culture 4(2):p 99-106, Apr–Jun 2021. | DOI: 10.4103/CMAC.CMAC_13_21
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...
Comments