The conventional wisdom that all high-fat foods are unhealthy is being challenged by nutritionists, as fresh research and expert guidance highlight the benefits of incorporating certain so-called “bad” fats—including whole eggs, full-fat dairy, butter, and coconut oil—into a balanced diet. These recommendations, based on recent dietitian insights, are changing the way Thai consumers should think about fat, flavor, and nutrition.
For decades, low-fat products dominated supermarket shelves in Thailand and worldwide, driven by public health campaigns and a lingering fear of cholesterol and heart disease. The 1980s and 1990s popularized low-fat snacks and skimmed dairy, often at the expense of taste and satiety. Today, however, scientists and dietitians agree that dietary fat is an essential macronutrient—it supports brain function, hormone production, and the absorption of vital fat-soluble vitamins (A, D, E, and K). As such, not all fats are to be feared; instead, consumers are encouraged to pay close attention to the type and amount of fat in their meals (EatingWell).
Unsaturated fats, commonly found in Thai staples like nuts, avocado, olive oil, and sesame seeds, have long been celebrated for supporting cardiovascular health. Yet, saturated fats, often demonized in public discourse, also play a necessary role in cell function and hormone production. Many dietitians now recommend that up to 10% of total daily calories can come from saturated fats—within the guidelines of international and Thai dietary standards (Thai Health Promotion Foundation). The real villain, according to nutrition experts, remains artificial trans fats commonly found in processed foods and deep-fried snacks. These fats, found in partially hydrogenated oils, have been linked to increased risks of diabetes, heart disease, and chronic inflammation (World Health Organization).
Contrary to widespread belief, four previously maligned fat sources are regaining respect in the health community:
Whole Eggs: A classic breakfast staple in Thailand, from kai jeow (Thai omelette) to eggs in noodle soups, whole eggs (yolk and white) are rich in protein and essential micronutrients like choline, vitamin D, iron, zinc, and B vitamins. Most of these nutrients are concentrated in the yolk. Although eggs are high in cholesterol, contemporary research indicates that dietary cholesterol does not significantly raise blood cholesterol in most people. As noted by registered dietitian nutritionists cited in the EatingWell article, “up to one egg per day is fine for most people.” Eggs also play a crucial role in supporting immune health, brain function, and reducing inflammation (National Institutes of Health).
Whole Milk Products: Many Thais have shifted toward low-fat or non-fat dairy, yet whole milk, yogurt, and cheese provide a unique mix of protein, vitamins (like B12), calcium, potassium, and magnesium. Emerging research reveals that dairy-based saturated fats may not have the same negative cardiovascular effects as processed fats from other sources. A 2022 study even showed that individuals consuming more dairy-derived saturated fats had a lower risk of heart disease and better cholesterol profiles than those avoiding dairy (PubMed study). Thai dietitians recommend enjoying up to three servings of dairy daily, which may include full-fat or mixed lower-fat products, depending on individual preferences and digestive tolerance.
Butter and Ghee: Widely used in global and Thai-style baking, as well as cooking specialty desserts (such as thong yip or khanom mo kaeng), butter and its clarified cousin ghee provide a rich taste experience. Both contain butyric acid, a short-chain fatty acid shown to support gut health and reduce inflammation. Moreover, a single tablespoon supplies significant vitamin A, an essential nutrient for immunity and vision. As with all added fats, the advice is moderation—about one tablespoon daily.
Coconut Oil: A Southeast Asian pantry staple, coconut oil appears in many Thai desserts, stir-fries, and curries. While coconut oil is high in saturated fat, it’s rich in a specific form called medium-chain triglycerides (MCTs), which are metabolized differently than the long-chain saturated fats found in red meat. Some studies suggest MCTs may help manage weight, improve insulin sensitivity, and support gut health, although more research is required for conclusive recommendations. Dietitians caution against excessive use, preferring monounsaturated oils like olive or canola for regular cooking, but acknowledge coconut oil’s unique flavor and its occasional use in moderation (Journal of the American College of Cardiology).
Thai consumers may find these new recommendations both liberating and confusing—especially considering the traditional tendency toward fried foods and growing interest in “clean eating.” Importantly, while reputable experts encourage the return of certain fats, the quantity and sourcing remain central. Artificial trans fats, hidden in many commercially processed snacks and deep-fried meals sold in Thai markets, should still be avoided whenever possible. A senior Thai nutritionist from Mahidol University emphasizes, “We advise consumers to focus on minimally-processed foods and diverse fat sources, while limiting trans fats that are still present in some packaged and street foods.”
This nuanced understanding is further supported by evolving international dietary guidelines (Harvard T.H. Chan School of Public Health). While unsaturated fats (especially monounsaturated and polyunsaturated fats) should form the cornerstone of fat intake for both brain and heart health, saturated fats from whole, minimally-processed foods such as eggs, dairy, butter, and coconut oil can be part of a healthy diet when eaten in moderation.
Historically, Thai cuisine incorporated diverse sources of natural fats—coconut milk in curries, eggs in omelets and desserts, and dairy in modern baked goods—balanced by generous amounts of vegetables, herbs, and fiber-rich rice. The shift toward industrialized, high-trans-fat foods in recent decades, alongside an increase in non-communicable diseases like diabetes and heart disease, has prompted new scrutiny over the kinds of fats consumed in daily meals. Based on the latest research, the message is not to vilify all fats, but to focus on variety, natural sources, and overall dietary patterns, rather than obsessing over any single nutrient.
Looking ahead, nutrition science may continue to revise recommendations as more research emerges on individual responses to dietary fats, particularly in Asian populations with unique genetics and culinary cultures. Thai authorities are already considering regulatory moves to further limit artificial trans fats: the Food and Drug Administration Thailand (อย.) has previously issued bans on partially hydrogenated oils, but ongoing vigilance is required as global food industry practices evolve (Thai Food and Drug Administration).
For Thai readers seeking practical guidance, the current science suggests:
- Enjoy whole eggs, full-fat dairy, and coconut oil as part of traditional Thai dishes, but use moderation—one egg per day, three dairy servings, and a tablespoon of butter or coconut oil when needed.
- Prioritize unprocessed and home-cooked meals over deep-fried or packaged foods containing partially hydrogenated oils.
- Balance fat intake with plenty of vegetables, whole grains, and fresh fruits in each meal, reflecting the diversity of Thai culinary heritage.
- Read food labels carefully; avoid products with “partially hydrogenated” in the ingredient list, a marker for harmful trans fat.
- Consult Thai health professionals or registered dietitians for personalized diet advice, especially for those with heart disease or high cholesterol risk.
By revisiting old assumptions about food, Thai families can preserve the flavors of their culinary traditions—while building healthier habits for a new era of nutrition science.
For more information, consult the cited sources: EatingWell, PubMed, and World Health Organization.