'EastDiet' — a homegrown way to better health

Cost-effective benefits

For ordinary consumers, the value of the EastDiet lies less in complex metabolic pathways than in its practicality. Gu argues that the diet offers not a rigid menu but a set of principles that can be adapted to modern life.

One of the most important lessons, he said, is reducing reliance on refined carbohydrates.

The EastDiet incorporates a variety of root vegetables, including sweet potatoes, taro and lotus root, to replace some of the refined rice and wheat products that dominate many modern diets.

This simple substitution can increase fiber intake, stabilize blood sugar levels and provide fuel for beneficial gut microbes. Meanwhile, tofu, dried bean curd, mushrooms and other traditional ingredients remain affordable and widely available throughout China.

"They are among the most cost-effective health foods you can find," Gu said.

For young urban professionals increasingly dependent on food delivery services, he recommends focusing on achievable improvements rather than perfection. "The first step is finding reliable restaurants," he said.

He also encourages consumers to ensure each meal contains vegetables and quality protein while limiting fried foods and heavily seasoned dishes.

"Healthy eating doesn't have to be expensive, nor does it require a complete lifestyle overhaul," Gu said."Small changes sustained over time often produce the biggest results."