According to the Survey on Chinese Consumers' Sugar Awareness and Sugar Control Behaviors released by the China Food Information Center in 2024, nearly 70 percent of consumers are willing to reduce their sugar intake. While almost 80 percent of consumers believe that the focus should be on reducing sugar in instant food and beverages, the main source of sugar consumption for urban residents in China actually comes from sugar used in home cooking. Efforts to reduce sugar should start in kitchens by cultivating a preference for lighter flavors.

Zhuo Yiran, a 20-year-old university student from Beijing, has noticed that many of her classmates are adopting healthier lifestyles, driven by a shared goal of improving their well-being through fitness and clean eating.

"It seems like everyone wants to be in a better state," she said, noting that the trend might have started with one individual whose visible improvements inspired others.

For Zhuo, the turning point came in the second semester of her sophomore year. "Once I started working out, I realized that eating unhealthy food would just undo all my hard work," she said. This prompted her to pay closer attention to her diet.

She recalls struggling with physical fitness tests and the mandatory 2.4-kilometer runs, feeling out of breath and needing frequent breaks. "I just couldn't accept watching my body become weaker," she said.

By focusing on clean eating and regular exercise, Zhuo has noticed significant improvements in her energy levels and overall health. Her body fat percentage has decreased from over 22 to below 20.

"I've become a high-energy person. I don't binge eat anymore, and I feel full of energy every day."

This trend is also reflected in Yang Fei's journey, which highlights the challenges and adaptations required to maintain such a lifestyle.

In 2023, the 35-year-old, whose hometown was in Jiangsu province, began reducing her sugar intake due to health concerns, specifically insulin resistance from consuming large amounts of fruit and milk tea.

She experienced menstrual irregularities and frequent fatigue, so she went for a comprehensive health checkup.

"I have to control sugar because of my metabolic issues."

She replaced carbohydrates with healthier alternatives like buckwheat noodles and oats, and swapped milk tea for dark chocolate and black coffee.

Despite her efforts, Yang found it challenging to eliminate sweets entirely because of her cultural preferences. She now maintains a balanced approach, enjoying a low-sugar milk tea once a week and consuming small amounts of fruit.

Yang Fei has successfully maintained her weight and reduced fatigue.

Tao Lewei, an endocrinologist at Shuguang Hospital, affiliated with the Shanghai University of Traditional Chinese Medicine, told Shanghai-based Youth Daily that it's encouraging for young people to be aware of their sugar intake and to prioritize healthy eating. However, it's crucial to distinguish between cutting down on processed foods like desserts and milk tea versus essential staples like whole grains.

"Over-restricting sugars, especially by avoiding whole grains, can harm health, as these grains provide vital nutrients like fiber and vitamins along with carbohydrates."

Tao added that some young people are trying the ketogenic diet. While this diet can offer short-term benefits for blood sugar control and weight loss, its long-term effects are debated. The diet involves consuming very low amounts of carbohydrates and high amounts of fat to manage blood sugar and weight. Without professional guidance, relying heavily on fats and proteins for energy can lead to weakness, reduced immunity, rough skin, and hair loss.

"Carbohydrates are a fundamental energy source and shouldn't be completely avoided. It's advisable to keep carbohydrates at 45 to 60 percent of daily intake and maintain whole grains and fruits rich in dietary fiber," he was quoted as saying.

Xiao Yifan contributed to this story.

lihongyang@chinadaily.com.cn