From kitchen tables to the latest nutritional research, attitudes toward dietary fat are shifting dramatically. A recent article published in The Independent explores this transformation, illuminating how the longstanding beliefs about fat—once maligned as a dietary villain—are being reconsidered in light of new scientific evidence and cultural trends. In Thailand, where food culture and health policies intersect, this evolving global conversation resonates deeply, prompting both local consumers and public health officials to ask: should fat be back on the menu—and if so, in what form?
For decades, prevailing health advice championed low-fat diets, blaming fat—particularly saturated fat—for a litany of health problems, most notably heart disease and obesity. Supermarket shelves across Europe, the United States, and Thailand became lined with low-fat yogurts, margarine, and other “light” products. Yet these products often compensated for flavor loss with added sugars and refined starches, inadvertently contributing to other metabolic issues like diabetes and obesity. As a registered nutritional therapist cited in The Independent article notes, “many low-fat products are highly processed and compensate for reduced fat with added sugars and refined carbohydrates, which can increase cravings, lead to blood sugar issues, and increase the risk of metabolic diseases.” She goes on to emphasize the importance of “whole foods with natural fats” as generally healthier choices compared to processed, low-fat alternatives.
The pendulum of public opinion on fats appears to be swinging back the other way, with national and international food retailers reporting increased demand for whole, minimally processed, full-fat foods, from whole milk and rich yogurts to animal-based cooking fats like beef tallow. Social media platforms such as TikTok and health-focused brands like GOOD PHATS are further fueling this movement, promoting “seed oil-free” traditional fats—like ghee and tallow—to a new generation of consumers. The founder of GOOD PHATS, a chef who reportedly reversed pre-diabetes and lost over 40 kilograms by adopting a low-carb, higher-fat diet, represents a growing cohort who view certain fats as essential to metabolic health, energy, and overall well-being.
However, the reality is more nuanced than a simple “fat is good vs. fat is bad” dichotomy. Not all fats are the same: animal fats tend to be higher in saturated fats, while plant-based oils, seeds, nuts, and avocados provide more heart-healthy unsaturated fats. In fact, scientific studies have long linked excessive saturated fat intake to higher LDL (“bad”) cholesterol and an elevated risk of cardiovascular disease. Yet recent large-scale reviews and meta-analyses, including those referenced in PubMed’s latest publications, challenge the strength of that association, arguing that the negative effects of saturated fat may have been overstated or that its harms depend on broader dietary patterns rather than fat alone (PubMed review). In other words, context matters: whole, minimally processed sources of fat—alongside plenty of fruits, vegetables, and fiber—may not pose the same risks as processed foods high in added sugars and fats.
This evolving perspective is quietly influencing Thailand’s own dietary landscape and public health guidance. According to the latest standards from the Thai Food and Drug Administration (FDA), the recommended daily intake (RDI) for total fat is 65 grams, with a cap of 20 grams for saturated fat (Siam Development). National food guidelines, prepared in collaboration with the World Health Organization, advise consumers to “eat a diet containing appropriate amounts of fat” and to favor “whole foods” over highly processed or excessively sweet and salty foods (FAO Thailand Guidelines). The message is clear: fat is not inherently bad, but quality and moderation are key.
In the practical realm of Thai home cooking and street food, oil and fat choices reflect not just health advice but economics and tradition. Thailand is one of the world’s largest producers and exporters of palm oil, but recent trends show a modest decline in palm oil use as some consumers shift to other oils like soybean, partly in response to health concerns and rising prices (USDA Thailand Report). Meanwhile, lard, tallow, and coconut oil—once staples in Thai and regional cuisine—are experiencing a modest renaissance among food enthusiasts advocating for “traditional fats.”
The Thai Ministry of Public Health still urges caution with animal fats and saturated fats. Its dietary guidelines stress limiting foods rich in saturated fats, cholesterol, and added sugars, while emphasizing the health benefits of oils high in unsaturated fats, such as rice bran and soybean oil (Clinical Nutrition ESPEN). Authorities highlight the importance of balancing fat sources with plenty of vegetables, lean proteins, and whole grains, echoing a “sensible moderation” approach similar to what many nutrition experts abroad now recommend.
The international research community continues to debate and refine recommendations. A 2025 PubMed review on ketogenic and low-carb diets—characterized by higher fat intakes—notes potential improvements in metabolic markers, including better glucose control and weight loss, but also flags concerns about long-term cardiovascular impacts and suitability for the general population. Another review emphasizes that Mediterranean or “flexitarian” diets, prioritizing unsaturated fats from fish, nuts, seeds, and olive oil, consistently show benefits for heart and brain health, without a complete ban on animal fats (Beyond epilepsy management: A narrative review of the health effects of ketogenic diets).
The Thai experience with dietary fat also intersects with cultural identity and culinary heritage, from coconut milk-based curries to deep-fried snacks and stir-fries. Historically, moderation was built into Thai eating habits—a variety of dishes shared with family, lots of vegetables, and smaller portions of rich toppings or sauces. The recent global trend toward rediscovering “old-fashioned” animal fats has parallels in Thai kitchens; dishes like “khao kha moo” (braised pork leg on rice) and “larb moo krob” (crispy pork salad) rely on flavors and textures derived from animal fat, typically balanced with herbs, chilis, and fresh vegetables.
Still, shifting food environments, increased portion sizes, and the widespread availability of Western-style snack foods complicate the picture. Rising rates of obesity, diabetes, and heart disease in Thailand over the past two decades signal that the quality, quantity, and context of dietary fat matter more than ever. As the Food and Agriculture Organization’s Thailand dietary guidelines point out, the goal is not to demonize or glorify any one nutrient, but to cultivate a balanced, mindful approach to eating that reflects modern science and local culture (FAO Dietary Guidelines).
So where does this leave the average Thai consumer? The best advice, supported by both the latest research and official guidelines, is to enjoy fats in appropriate amounts—emphasizing whole foods, diverse fat sources, and moderation. Cook with a mixture of oils (such as rice bran, canola, and even a little coconut or pork fat for traditional dishes), read food labels carefully to avoid excessive hidden fats and sugars, and balance rich dishes with plenty of fresh vegetables, herbs, and fruit. At a national level, ongoing nutrition education campaigns and smart canteen initiatives in schools continue to promote healthy food environments, setting specific limits on fats, sugars, and sodium (WHO Healthy Canteen in Thailand).
In conclusion, the story of fat is far from over, but it is decidedly more complex and interesting than in decades past. Thai families and food lovers should feel empowered to revisit—and even embrace—traditional sources of fat, so long as they do so with knowledge, balance, and attention to overall diet quality. As leading Thai nutritionists and international experts alike concur, “the healthiest approach is a balanced diet that includes a variety of fat sources and emphasizes whole foods, rather than assuming all fats are beneficial in unlimited amounts.” It’s time to move beyond outdated myths and instead savor the full spectrum of Thai cuisine with confidence and care.