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As someone from Shanghai, a city where the culinary arts are a cherished tradition, the intersection of Chinese cuisine and health is deeply personal to me. I have been living in UK for last 15 years so the fragrant aroma of xiaolongbao, the sizzling sound of wok-fried vegetables, and the comforting sweetness of red bean desserts are not just meals—they’re memories, culture, and community. But as our understanding of health evolves, so does our responsibility to examine how what we eat might impact our future, including risks like dementia.

The Heart of Shanghai Cuisine

Shanghai cuisine, known as Huiyang cuisine, is celebrated for its balance of flavours—sweet, salty, and umami often come together in perfect harmony. Dishes like braised pork belly (hong shao rou) or drunken chicken exemplify the use of fresh ingredients and meticulous preparation. Yet, the high sodium content of soy sauce and fermented seasonings, combined with the sweetness of sugar-heavy marinades, invites reflection on their long-term impact on cognitive health.

Sodium: A Silent Culprit

The vibrant flavours of many Chinese dishes often rely on soy sauce, a key ingredient in Shanghai cooking. However, excessive sodium consumption is a known risk factor for high blood pressure, which in turn can increase the likelihood of vascular dementia. Growing up in Shanghai, it’s easy to see how soy sauce can dominate our meals—from dipping sauces to stir-fries.

To preserve both flavour and health, modern Shanghainese kitchens are exploring alternatives:

• Using low-sodium soy sauce or naturally brewed versions.
• Enhancing flavour with garlic, ginger, or spring onion rather than salt.
• Balancing meals with fresh greens like Chinese cabbage or water spinach, which are staples of Shanghai cuisine.

Beyond the Myths of MSG

Shanghai street food, from pan-fried buns to wonton soup, often includes monosodium glutamate (MSG) for that unmistakable umami flavour. While MSG has long been demonized, science hasn’t found evidence of a direct link between it and cognitive decline. Yet, over-reliance on MSG, coupled with high sodium, might contribute to a less balanced diet.

As a nod to tradition, my family often opts for natural umami-rich ingredients like shiitake mushrooms or dried scallops to add depth to broths and sauces. It’s a small change, but one that honours both heritage and health.

The Peril of Processed Oils

Shanghai’s iconic fried dishes, such as spring rolls or crispy tofu, can contain trans fats if cooked with processed oils. Trans fats are a red flag for brain health, increasing inflammation and oxidative stress. While these treats are irresistible, moderation is key.

For a healthier approach:

• Opt for steaming or boiling, techniques often used in traditional Shanghai cooking, such as steamed fish or dumplings.
• Use oils like peanut oil or avocado oil, which are more heart- and brain-friendly.

The Nutritional Gems in Chinese Food

Despite potential pitfalls, Shanghai cuisine is rich in brain-nourishing ingredients:

• Fish and seafood, staples in dishes like hairy crab or steamed cod, are high in omega-3 fatty acids that support cognitive function.
• Leafy greens and vegetables, from bok choy to snow pea shoots, provide antioxidants and folate, reducing inflammation and protecting brain cells.
• Green tea, a beloved drink in Shanghai, is rich in polyphenols, which promote brain health and combat oxidative stress.

The Soul of Chinese Eating: Community and Connection

One of the most beautiful aspects of dining anywhere in China is the communal nature of meals. Sharing dishes around a table fosters social interaction, a protective factor against cognitive decline. Studies consistently show that loneliness is a significant risk factor for dementia, and the social connections forged over a shared meal may be just as nourishing as the food itself.

For me, this tradition reminds us that food is not just sustenance but also a bridge to our loved ones and our culture.

A Future Rooted in Tradition and Health

Our cuisine is no exception—it’s a testament to resilience, creativity, and love. By making informed choices, we can honour this rich heritage while ensuring that our minds stay as sharp as our flavours.

Let us savour the essence of Chinese cuisine while keeping an eye on the future, proving that food can be both a celebration of life and a commitment to health.