What is the Chinese Diet?

In this article, we are going to discuss the “What is the Chinese Diet?”. I also will compare the Chinese diet and the American diet. In addition to that, I will also include the benefits of the Chinese diet.

What is the Chinese Diet?

The Chinese diet is a diet of moderate consumption of animal products and more consumption of plant products.  The Chinese diet is researched and analyzed. Upon the analysis of the Chinese diet, some interesting findings were revealed. 

What is the difference between the Chinese diet and the Western diet?

The Chinese diet was compared to the western American diet.  The comparison showed some major differences in the nutrient intake, specifically macronutrients and micronutrients. 

Protein 

Protein intake constitutes 9% to 10% of the calories, whereas the American diet is almost 1.5 times more in protein consumption from 15% to 16%.  According to this,  protein intake should be between 10% to 35% of the total calories.

Animal protein

In regards to animal protein, it has been noted that Americans consume much more protein from animal sources than the Chinese. Chinese diets contain 10% of the total protein intake from animal sources, while the American diet reached a bit under 81% which is 8 times more than the Chinese diet.

Fiber intake

Fiber intake is a major difference as well.  The Chinese diet provided 33 grams per day of fiber, whereas the American diet only reached 12 grams of fiber per day, a number that does not even meet the daily fiber recommendation.  Women should have 21 grams to 25 grams per day, while men should have at least 30 grams to 38 grams per day. Fiber is needed to support a healthy digestive tract. (source)

Fat

Fat intake in the American diet is almost 2.5 times more than in the Chinese diet. Chinese diets provide 14.5% of the total calories, while the American diet provides 38% of the total calories. The DRI or the dietary reference intake states a fat percentage of 20% to 35% of the total calories. The Chinese diet is under it, while the American diet exceeds it.

Iron

Iron is a micronutrient, which means it is needed but in smaller amounts than macronutrients. The Chinese diet is rich in iron having 34 milligrams of iron per day, while the American diet contains only 18 milligrams per day.  Women around 19 to 50 of age need 14.8 mg of iron, and it decreases to 8.7 mg after 50 of age, while men need 8.7 mg per day. Technically both diets provide the iron needed for healthy body function per day.

Calories

The calories differ majorly, the Chinese diet contains more than 600 calories than the American diet. Yet the high-calorie intake is not adverse to health, on the contrary, the diet showed some disease.

Vegetables in the Chinese diet are lightly cooked by steaming or stir-frying.  The dish adds vegetables to starches. These starches include dumplings or rice or noodles. Seafood and meat are still present in the Chinese diet, but in lower quantities than in the American diet. 

The spices included in the Chinese diet are mostly garlic and ginger for their health benefits. Ginger especially helps in digestion. The Chinese diet includes green tea as well. An antioxidant is a component in green tea, and it helps eradicate free radicals. These free radicals cause premature aging of the cells.

What are some benefits of the Chinese diet?

The Chinese diet provides a lot of green vegetables. These vegetables provide high fiber content, vitamins, and antioxidants.  According to this study, the antioxidants in the food have an anti-inflammatory role and a possible reduction in cancer and cardiovascular diseases.

Green tea is beneficial for health. It includes antioxidants and prevents diseases as well. Ginger reduces some nausea symptoms and upset stomach issues. Garlic is known to be antibacterial and antioxidant. 

Conclusion 

In this article, we discussed the “What is the Chinese Diet?”. I also compared the Chinese diet and the American diet. In addition to that, I also included the benefits of the Chinese diet.

References

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

https://www.nhs.uk/conditions/vitamins-and-minerals/iron/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5456284/

The Chinese Diet: The Healthiest Way to Eat? | Shortform Books

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