Nutrition

Protein is central to muscle maintenance and immune function, and global diet trends push fortified foods with extra protein. From yoghurt and bread to coffee and even some alcoholic beverages, the market is flooded with claims about protein benefits. But are protein-fortified foods truly better for health in everyday Thai life?

Experts agree protein matters. Current guidelines suggest about 0.75 grams of protein per kilogram of body weight for most adults. Some researchers argue this may be too low for certain groups—older adults, athletes, or people recovering from illness may benefit from 1.2–1.6 grams per kilogram. However, there is debate about extremely high intakes, occasionally promoted by social media, which may far exceed what the body can effectively use.

A recent feature in The Denver Post highlights the surprising discovery of a health-friendly breakfast choice amidst the growing trend of vegan and gluten-free diets, resonating with many health-conscious individuals. Writer Julie Vossler-Henderson shares her journey of finding solace and delight in a specially crafted vegan, gluten-free breakfast sandwich following her celiac disease diagnosis in 2022. This story not only speaks to the heart of those adjusting to dietary restrictions but also highlights a noteworthy culinary innovation at Vital Root, a Denver-based restaurant committed to offering vegan-friendly and gluten-conscious cuisine.

A Spanish study investigates whether a very low-calorie ketogenic diet can slow aging at the molecular level, focusing on individuals with obesity. Published in Nutrients, the study suggests that about six months on this diet may influence markers of biological age. Researchers tracked DNA methylation and other epigenetic changes, finding that overweight participants starting with signs of accelerated aging showed improvements indicative of a younger biological age after 180 days on the regimen.

In recent discussions within the health and nutrition community, the carnivore diet has gained controversial attention. This all-meat, dairy, and egg regimen—entirely void of plant foods—has been scrutinized by Dr. Shireen Kassam, a notable figure in plant-based nutrition advocacy. Her analysis, published by the Plant-Based Health Professionals (PBHP), highlights substantial health risks associated with the carnivore diet, a meal plan that diverges significantly from balanced dietary recommendations commonly supported by the medical community.

In a fascinating study from Spain, researchers have found a connection between very low-calorie ketogenic diets and the reversal of biological aging, specifically through addressing obesity-related aging at the molecular level. As detailed in recent findings published in the open-access journal Nutrients, the study suggests that individuals with obesity might “turn back the clock” on their biological age by more than six years after adhering to this diet plan for 180 days.

Magnesium matters for health, and its benefits are drawing increasing attention in Thailand. Markets and research alike highlight its role in everyday wellbeing, making it a timely topic for Thai audiences seeking practical health guidance.

Magnesium powers more than 300 bodily processes. It supports the heart and blood vessels, nerves, and muscles, helping with energy, stress management, sleep, and the prevention of chronic diseases such as high blood pressure and osteoporosis. It helps regulate blood pressure, supports bone density, and assists in blood sugar control, which can lower the risk of type 2 diabetes. It also aids in muscle recovery and nerve function, may reduce migraine frequency, and contributes to overall cardiovascular health.

Magnesium, a mineral essential for human health, is gaining remarkable attention for its wide-ranging benefits and its impact on overall well-being. As one of the few supplements endorsed by Consumer Reports and celebrated by high-profile figures like Taylor Swift, magnesium’s popularity is rising and is strongly reflected in a global market value approaching $13 billion. Given its crucial role in the body, understanding how magnesium benefits health and the recommended daily intake is increasingly important for consumers in Thailand and beyond.

March’s observance of National Nutrition Month brings a crucial message about the power our daily eating choices have over our overall health and wellness. This year, the Academy of Nutrition and Dietetics’ theme, “Food Connects Us,” sheds light on how sharing meals is more than just eating together—it’s an educational experience about the food preparation, the chefs behind it, and the origins of the ingredients, reinforcing the knowledge that nutrition plays a pivotal role in disease prevention or risk.

In recent years, ultra-processed foods (UPFs) have grown notorious for their potential health risks, but not all UPFs may be harmful. A groundbreaking study from nutrition firm Zoe, led by renowned researcher Professor Tim Spector, sheds new light on the varying impact of different UPFs on health. As the consumption of these foods constitutes a significant portion—about 60%—of our diet, understanding which UPFs pose actual health risks is crucial for consumers worldwide, including those in Thailand.

A National Nutrition Month 2025 emphasis highlights how everyday meals shape health. The theme, Food Connects Us, frames eating together as a learning moment about cooking, ingredients, and origins, underscoring nutrition as a means to prevent disease.

A practical demonstration featured a registered dietitian and a Bangkok-area family visiting a local farm, showcasing simple, nourishing approaches that many households can adopt. The takeaway is clear: informed food choices can be practical and beneficial for all. The Academy of Nutrition and Dietetics provides a curated list of 20 food, nutrition, and health tips through its official channels.

A leading British GP and nutritionist has sparked a global discussion on protein, suggesting many people—including those in Thailand—may need more protein than current guidelines recommend. He advocates increasing daily protein intake by at least 50 percent, and in some cases, doubling it. The goal is to support health across all ages, not merely prevent deficiency.

Protein underpins muscle growth, hormone production, and cell repair. Traditional guidelines often emphasize avoiding shortage rather than promoting peak wellness. The clinician’s own experience with fatigue during exercise, tied to protein deficiency, highlights the potential need to reassess standard recommendations.

A growing debate in health circles questions the carnivore diet—an all-meat, dairy, and egg eating plan that excludes plant foods. Critics argue it diverges sharply from mainstream nutrition guidelines. A well-respected analysis from a plant-based nutrition advocate, published by a leading plant-based health organization, highlights notable health risks associated with this diet.

Evidence highlights the absence of dietary fiber in the carnivore approach. Fiber from plant foods supports gut health and helps regulate the cardiovascular system. Without it, studies link higher risks for diabetes, heart disease, and stroke. Large amounts of saturated fat and cholesterol from heavy meat consumption can amplify these risks, especially for those with preexisting conditions.

A recent study led by Professor Tim Spector and conducted by nutrition researchers at Zoe reframes how we view ultra-processed foods (UPFs). The team introduces a Practical Processed Food Risk Scale that ranks items from low to high risk based on additives, palatability, and energy density. Since UPFs form a sizable part of many diets worldwide, including in Thailand, this framework helps consumers make more informed choices.

Traditionally, UPFs have been deemed uniformly unhealthy because they often contain preservatives, sweeteners, emulsifiers, and high levels of sugar, salt, or unhealthy fats. The Zoe findings, however, suggest that some processed items may pose less risk when they contribute beneficial components such as fiber or probiotics. For example, unsalted butter, certain dairy products with live cultures, and some whole-grain cereals may land in the low- or no-risk categories when consumed as part of a balanced diet. In contrast, heavily engineered snacks and flavored yogurts designed to maximize palatability remain higher-risk due to their formulation and potential effects on gut health.

Low-carb eating has grown popular as a tool for weight management and better health. For Thai readers, it’s important to weigh benefits against potential challenges before changing how you eat. Science suggests some advantages, but long-term adherence isn’t easy for everyone.

Carbohydrates are the body’s main energy source. They appear as simple carbs in milk and fruit and as complex carbs in grains and vegetables. All carbs are converted to glucose to fuel cells, muscles, and organs. Traditional low-carb plans require a sharp cut below typical daily intake, which ranges from about 225 to 325 grams for healthy adults. Popular programs such as keto, Paleo, and Atkins often restrict to 20 to 60 grams per day.

In recent years, low-carb diets have emerged as a popular strategy for weight loss and health improvement, sparking interest and debate among nutrition experts and health-conscious individuals alike. However, a nuanced understanding of their benefits and limitations is crucial, particularly for the Thai audience seeking to incorporate such dietary practices into their lifestyles. According to a recent USA Today article, while cutting carbohydrates can yield certain health benefits, sustaining a low-carb lifestyle may not be suitable for everyone.

In a recent revelation that could reshape dietary habits, Dr. Rupy Aujla, a renowned British GP and nutritionist, has suggested that many people, including potentially those in Thailand, may need significantly more protein than current dietary guidelines suggest. His insights, based on emerging research and personal experience, advocate for increasing daily protein intake by at least 50 percent, and in some cases, even doubling it. This approach aims not merely to prevent deficiencies but to optimize health across various life stages.

In a groundbreaking study, researchers have discovered that vitamin D supplementation may significantly reduce the risk of developing dementia. Published in the journal Alzheimer’s & Dementia Diagnosis, Assessment, & Disease Monitoring, the study analyzed data from nearly 12,500 older adults in the U.S. who were initially free of dementia. Surprisingly, the results indicated that those who took vitamin D supplements had a 40% lower incidence of dementia compared to those who did not MedicalNewsToday.

A new study suggests vitamin D supplementation may cut dementia risk, offering a potential addition to Thailand’s cognitive health strategy. The research tracked nearly 12,500 older adults who were dementia-free at baseline and found that those taking vitamin D had about 40 percent lower incidence of dementia than non-users. The findings appear in a respected neurology journal and add to growing evidence on brain health and aging.

For Thailand, where the older population is expanding, these insights are timely. Vitamin D could play a role in a broader public health approach to cognitive well-being, especially as lifestyle shifts and air quality concerns influence health outcomes. Thai healthcare experts note that aging, combined with urban living and environmental factors, poses rising demands on the health system.

Gluten-free dining is no longer a niche in the East Bay. What started as a niche for people with celiac disease and wheat sensitivities has become a diverse, vibrant scene. The new dining landscape makes eating out easier for everyone while prioritizing safety and quality.

Gluten is a protein found in wheat, rye, and barley. For those with celiac disease, even trace amounts can trigger immune reactions that damage the small intestine. As awareness grows, restaurants are adopting dedicated gluten-free kitchens to minimize cross-contamination. A simple “GF” label is not always enough to prevent adverse reactions, so clearer practices matter.

As gluten-free dining continues to grow in popularity within the East Bay, this once rare offering has blossomed into a vibrant culinary landscape. Initially a niche market catering primarily to those with celiac disease and wheat intolerance, the endeavor has expanded to accommodate diverse dietary needs. This development is not only significant for those requiring strict gluten-free diets but also reflects a broader societal shift towards inclusivity in food service, offering a variety of options that ensure everyone can partake in the joys of dining out.

A balanced look at low-carb eating explores potential health benefits alongside practical challenges. As health research evolves, low-carb approaches remain popular for weight management and wellness improvements.

A recent review clarifies how carbohydrates work in the body, distinguishing simple from complex carbohydrates and their role as the body’s main energy source. Diets that restrict carbs to very low levels—often around 20 grams daily—tend to emphasize protein-rich foods and low-glycemic fruits and vegetables. Nutrition experts stress that proteins and fats can promote fullness and support weight control when balanced correctly.

A large, long-term study shows that what people eat in midlife significantly affects health and independence in later years. Tracking more than 105,000 Americans over three decades, researchers found that healthier midlife diets are associated with better mental, physical, and cognitive well-being in older age.

Leading researchers from a prominent university advocate a holistic view of diet. Rather than tying food to specific diseases, the study examines how eating patterns influence the ability to live independently and enjoy a high quality of life as people age. The team notes that increasing vegetables, fruits, legumes, and whole grains is linked to lower risks of chronic conditions such as diabetes and heart disease.

A recent study has illuminated the profound impact of midlife dietary habits on the quality of life in later years, emphasizing the importance of balanced nutrition in promoting healthy aging. Conducted over three decades, the research followed more than 105,000 Americans, exploring the correlation between their midlife eating patterns and their overall health status as they reached senior years. The findings suggest that making healthier food choices in midlife can significantly enhance the likelihood of maintaining good mental, physical, and cognitive health well into the later stages of life.

In our fast-paced lives, balancing nutrition amidst hectic work and family schedules often leads to a reliance on prepackaged, convenient meals. Recent insights suggest that while ultra-processed foods serve immediate needs, they carry potential long-term health risks. It’s a growing concern, as findings from Consumer Reports reveal that 60% of the average American diet consists of these ultra-processed foods (UPFs). Understanding what constitutes UPFs is essential; they include common grocery items like chips and sweets, often high in added sugars and sodium, laden with calories, and usually containing numerous chemical ingredients, explains nutrition expert Amy Keating.