As Thais become increasingly health-conscious—and protein shakes, grilled chicken, and high-protein snacks dominate supermarket aisles—a new wave of research suggests that excess protein consumption may carry more dangers than benefits, contradicting popular trends and social media advice. Recent findings, highlighted by comments from longevity and nutrition experts, warn against overeating protein, especially from animal sources, and offer nuanced advice on the healthiest intake for different age groups (nypost.com).
The latest scientific insights indicate that while protein is crucial for muscle maintenance and basic biological functions, too much of it—particularly from red meat, eggs, and dairy—can significantly elevate levels of insulin-like growth factor 1 (IGF-1), a hormone involved in cell growth and metabolism regulation. According to the chief executive of an international nutrition company, chronically elevated IGF-1 has been linked to accelerated aging and increased risk of serious diseases, including various cancers, Type 2 diabetes, and cardiovascular conditions. For adults, the risks outweigh the short-term muscle gains often encouraged by fitness culture.
This warning is especially relevant as Thai society experiences demographic shifts and rising rates of non-communicable diseases. In metro areas such as Bangkok and Chiang Mai, protein-heavy diets have gained popularity among middle-aged and younger adults seeking fast fitness gains or adopting imported dietary trends like the carnivore or ketogenic diet. But experts caution that long-term adherence to such regimens, especially those that minimize plant-based foods, may backfire. Not only can they contribute to higher IGF-1 and saturated fat levels, but the lack of dietary fiber—a staple in Thai cuisine from vegetables, fruits, and rice—can also disrupt gut health, leading to inflammation and diseases like inflammatory bowel disease and diverticulitis.
The guidance is grounded in rigorous research. A consensus among scientists is that the healthiest amount of daily protein varies by age and health status. For adults under 65, the recommended range is roughly 0.31 to 0.36 grams of plant-based protein per pound of body weight per day. For a 68-kilogram (approximately 150-pound) Thai adult, that’s about 46 to 54 grams—equivalent to seven large eggs, two cups of cooked lentils, or a small chicken breast. Those over 65 who are losing muscle or weight may benefit from a slightly higher intake, ideally from easily digestible sources like fish, eggs, or fermented dairy popular in some northern Thai regions.
The evidence is particularly compelling when considering global trends in longevity. The chief executive referenced, whose company specializes in longevity research, pointed to studies of centenarians—many residing in so-called “Blue Zones” where people routinely live beyond 100 years. These populations largely follow plant-based or Mediterranean-style diets rich in grains, vegetables, fish, and healthy fats. Interestingly, similar dietary traditions exist in Thailand, such as temple monks’ plant-forward diets or southern coastal communities’ reliance on fish and vegetables, which align with these healthy patterns.
The argument is not simply academic. Health statistics in Thailand indicate a surge in lifestyle-related diseases as young people move away from traditional eating habits. Ministry of Public Health figures show rates of non-communicable diseases—particularly diabetes and colorectal cancer—are on the rise, particularly in urban centers where Westernized diets are more prevalent (Ministry of Public Health). This emerging data underscores the dangers of following high-protein, all-meat regimens without understanding their long-term impact.
Expert perspectives reinforce the importance of dietary moderation and cultural context. Specialists in Thai nutrition and public health echo the recommendations of international researchers: rather than eliminate protein or vilify carbohydrates, Thais should focus on a balanced, “plant-forward” approach, rich in complex carbs, plant- and fish-based proteins, and healthy fats from traditional sources like nuts and seeds. “Most Thais already have the foundation for healthy eating in our culinary heritage,” said a nutrition expert at a leading Bangkok medical university. “Adapting age-appropriate protein guidelines to local foods—such as tofu, seafood, or fermented beans—helps protect long-term health while honoring culture.”
Local context matters: While some individuals with medical conditions, such as severe digestive disorders or autoimmune diseases, may benefit from temporarily restricting certain foods, experts warn that long-term reliance on extreme regimens, like the carnivore diet, is unsupported by science. “Extreme diet trends popularized abroad may not consider Thai genetic factors, gut microbiome, or decades of evidence around traditional eating patterns,” a senior dietitian at a government hospital noted in an interview, cautioning against following diets “viral” on social media without consulting local professionals.
One practical recommendation: Get regular check-ups and consult with a Thai healthcare professional to check IGF-1 levels, especially if you are adopting a special diet or are concerned about age-related muscle loss. Specialists note that the optimal IGF-1 rate is between 130 and 160; levels above this may signal that your body is aging too rapidly, while lower levels could point to inadequate protein for muscle health. Blood tests to assess nutritional status, now widely available at hospitals and clinics, can easily monitor this vital biomarker.
For everyday Thai families, experts encourage sticking to balanced meals: a mix of jasmine rice, stir-fried or steamed vegetables, seafood, tofu, eggs, and the occasional portion of lean meat. Maintaining these patterns while limiting processed foods—another risk highlighted by recent research—can keep both IGF-1 and saturated fats in check.
Historically, Thai society embraced dietary moderation through Buddhist and cultural teachings. Fasting during Buddhist Lent and abstaining from meat on special days have long protected villagers and city residents alike from the effects of chronic overconsumption. Today, these customs dovetail neatly with what the science of longevity prescribes.
As food trends ebb and flow through urban cuisine and online spaces, the future of health in Thailand will be shaped by how well individuals balance tradition and scientific evidence. Resources from the Ministry of Public Health, universities, and health-focused NGOs, as well as culturally sensitive coaching from local dietitians and doctors, can help Thais determine their “sweet spot” for protein—one that builds muscle and resilience without unwittingly accelerating aging or chronic illness.
The bottom line for readers is clear: moderation, variety, and cultural wisdom still matter as much as the latest scientific study. Before increasing intake of protein shakes or considering “all-meat” diets, consult a healthcare provider and prioritize the food patterns your grandparents thrived on. By keeping protein portions in check, focusing on wholesome foods, and embracing the wealth of plant-based options native to Thailand, everyone can safeguard their health for decades to come. For more information, readers are encouraged to review guidance from the Ministry of Public Health or consult with registered dietitians at local hospitals for personalized advice (Ministry of Public Health – Nutrition Facts).