#Diet

A wave of recent studies suggests intermittent fasting (IF) could be more effective for weight loss than traditional daily calorie restriction. Researchers report greater average weight reduction and higher long-term adherence with IF, offering fresh insights for obesity management that resonate with Thai audiences.

In a 12-month comparison, participants following an intermittent fasting plan lost an average 7.7 kilograms, compared with about 4.8 kilograms for those on continuous calorie restriction. Dropout rates were notably lower in the IF group, with fewer than one in five participants leaving the study versus about three in ten in the calorie-restriction cohort.

A recent study has sparked significant interest in the potential of the ketogenic diet (keto diet) to reverse biological aging, a topic that is highly relevant to many seeking longevity and healthier lives. The research suggests that a very-low-calorie ketogenic diet (VLCKD) can reverse epigenetic aging by over six years, offering intriguing possibilities for health rejuvenation, particularly among those grappling with obesity.

Understanding biological aging involves considering epigenetic changes—biomolecular processes determined by lifestyle and environmental factors—that govern the aging of cells and tissues. Unlike chronological aging, which is simply an accumulation of time, biological aging reflects the real-time wear and tear your cells undergo, making it a more accurate marker of health and vitality source.

A new study is capturing attention for suggesting that a very-low-calorie ketogenic diet can reverse certain markers of biological aging. For Thai readers interested in longevity and healthier living, the findings offer a fresh perspective on how diet might influence aging at the cellular level.

Biological aging is driven by epigenetic changes—molecular processes shaped by lifestyle and environment. These changes affect how cells and tissues age, beyond simply accumulating years. The latest research indicates that sustained ketosis, paired with very low calorie intake, may slow or even reverse aspects of this aging process. Researchers note improvements in metabolic health and body composition alongside these aging markers, though findings require cautious interpretation until confirmed by longer-term studies.

A groundbreaking long-term study from the Harvard T.H. Chan School of Public Health has established a strong connection between specific dietary patterns and holistic healthy aging. Published in the esteemed journal Nature Medicine, this research tracked more than 100,000 individuals over 14 years, conclusively linking balanced diets with longevity and robust health in later years. The study stands out for its multidimensional approach, encompassing not only physical health but also cognitive and mental well-being as benchmarks for healthy aging. The findings hold significant implications for global health, but also carry particular resonance for Thailand as it navigates its own aging population challenges.

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 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 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 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.

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.

A growing share of daily meals in Thailand comes from ready-made options. While ultra-processed foods offer quick relief, recent insights highlight potential long-term health risks. Consumer behavior research shows UPFs can dominate daily diets for some adults, driven by convenience and easy access. A nutrition expert notes these foods are often high in added sugars, sodium, calories, and multiple additives, especially when meals rely on packaged snacks and ready-to-eat products.

A new study reveals unsettling findings about so-called healthy foods potentially carrying microplastics. The research links these tiny plastics to DNA damage and other health concerns, prompting a rethink of dietary choices that many people assume are beneficial. For Thai audiences, the results highlight how pervasive pollution can reach daily meals and how local eating habits may need careful consideration.

Microplastics are small plastic fragments, barely visible to the naked eye. They have infiltrated air, water, soil, and the foods we eat, making complete avoidance nearly impossible. The study points to practical dietary adjustments to reduce exposure. Notably, items like carrots, apples, rice, and honey were identified as common carriers, largely because of environmental contamination and industry processing.

A recent shift in nutrition guidance invites readers to reconsider daily protein needs. While protein is essential for health, more is not always better. The required amount depends on age, sex, activity level, and goals such as recovery from injury or athletic training. In practice, most adults do well with modest amounts spread across meals.

Current guidance generally cites about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For someone weighing 73 kilograms (160 pounds), that equates to roughly 60 grams of protein per day. Higher needs may apply to active individuals, older adults, or those seeking muscle gain. Protein supports muscle maintenance, satiety, and weight management, contributing to sustained energy for daily life and work.

In today’s health-conscious world, protein has become a pivotal element in diet discussions, appearing in everything from snacks to main meals. Recently, insights from dietitians shed light on how much protein we truly need daily. Ryan Weiler, a registered dietitian with HealthPartners, emphasizes that while protein is crucial, there’s a widespread misconception that more is always better. According to Weiler, the appropriate amount of protein depends significantly on individual factors, including age, gender, activity level, and specific health conditions such as recovery from an injury or being an athlete.

A recent study from a leading Indian research institution shows that regular sugary beverage consumption can alter how the body handles sugar. Published in a peer-reviewed nutrition journal, the findings describe changes in the gut’s sugar absorption that may affect metabolic health beyond the calories from sweet drinks.

In an experimental setting with laboratory mice, subjects received either plain water or water containing 10% table sugar for three months. The study observed metabolic changes consistent with early insulin resistance and glucose intolerance in sugar-fed mice, suggesting potential implications for diabetes risk and related disorders.

A new study in Nature Metabolism examines how non-caloric sweeteners influence the brain’s control of appetite, showing responses that vary among people with different body weights. Led by researchers including a senior scientist, the work analyzes neural reactions to artificial sweeteners—popular choices for those seeking calorie-free sugar alternatives. The findings carry implications for weight management in Thailand, where obesity is an emerging public health concern.

Thailand is facing rising obesity and related health issues, and there is ongoing discussion about the benefits and risks of sugar substitutes. While reducing sugar intake remains a public health priority, the study suggests that artificial sweeteners interact with the brain’s reward and appetite pathways in ways that may differ from natural sugars. Simply swapping to diet products may not fully recalibrate eating behavior, underscoring the need for comprehensive lifestyle approaches.

A groundbreaking new study has highlighted a surprising and troubling effect of regularly consuming sugary beverages like soda. Conducted by researchers at the Tata Institute of Fundamental Research and published in the Journal of Nutritional Biochemistry, the research found that sweet drinks provoke an alarming adaptation in the body, prioritizing the absorption of sugar over essential nutrients. This “molecular addiction,” as dubbed by researchers, suggests our dietary habits could be reshaping our metabolisms, with significant implications for our health.

A recent study published in the journal Nature Metabolism has shed new light on how non-caloric sweeteners impact the brain’s regulation of appetite in individuals with varying body weights. The research, led by Sandhya P and her team, investigates the neurological effects of artificial sweeteners, which are often heralded as a calorie-free alternative to sugar. This study has significant implications for weight management strategies, particularly in contexts where obesity is a growing concern.

A major study tracked over 30 years and more than 100,000 American adults to understand how long-term eating patterns influence healthy aging. The research followed participants until age 70, examining who remained free from chronic disease and who maintained cognitive and physical function.

Findings indicate that diets such as the Alternative Healthy Eating Index (AHEI), the Mediterranean Diet (aMED), and the DASH plan significantly improve the odds of aging healthily. These patterns emphasize fruits, vegetables, nuts, whole grains, and healthy fats while reducing trans fats, salt, and processed meats. Notably, those with the highest AHEI adherence showed about 86% greater odds of aging healthily by 70 compared with those with the lowest adherence.

A groundbreaking study published in Nature explores how specific dietary patterns can significantly boost healthy aging, offering new insights that are especially relevant as Thailand’s population grows older. The research, conducted over 30 years, assessed over 100,000 American adults, examining the impact of long-term adherence to various diets on reaching 70 without chronic diseases and retaining mental and physical functions.

This study, involving extensive follow-up, found that dietary patterns like the Alternative Healthy Eating Index (AHEI), the Mediterranean Diet (aMED), and the Dietary Approaches to Stop Hypertension (DASH) diet substantially increased the odds of healthy aging. These patterns emphasize fruits, vegetables, nuts, whole grains, and unsaturated fats while minimizing trans fats, sodium, and processed meats. According to the study, AHEI showed the strongest association, with participants in the highest adherence quintile having 86% greater odds of achieving healthy aging by age 70 compared to those in the lowest quintile.

Fresh fruits and vegetables have grown less nutrient-dense over decades, a trend worrying health officials around the world. Research shows key nutrients like riboflavin, calcium, and iron have declined in many fruits and vegetables. In Thailand, where farming shapes meals and culture, this issue touches health as well as national heritage. Understanding nutrient dilution helps Thai families protect their food traditions and well-being.

Several factors drive the decline. Deteriorating soil health from intensive farming, monocropping, and heavy synthetic fertilizer use reduces mineral availability for plants. Coupled with breeding priorities for higher yields and faster growth, crops often lose nutritional value. This pattern, described as nutrient dilution, challenges households striving for balanced diets. Recognizing these dynamics is essential as dietary guidelines evolve.

The nutritional value of fruits and vegetables has been declining over the past several decades, creating a situation that is raising concern among nutritionists and public health experts worldwide. According to multiple studies, the nutritional content of these essential foods has decreased significantly, particularly affecting key nutrients like riboflavin, calcium, and iron. This trend, which has persisted for more than 70 years, highlights a critical issue: the fruit and vegetables we consume today are not providing the same health benefits as those in the past. For Thailand, a nation where agriculture and cuisine are deeply intertwined, understanding and addressing this decline is crucial for both public health and cultural heritage.

Recent coverage highlights calcium as essential not only for bones but also for cardiovascular health, pregnancy, and cancer prevention. In Thailand, where cuisine is diverse and flavors are abundant, the question remains: are daily diets delivering enough calcium?

Calcium helps prevent bone-weakening conditions such as osteoporosis and rickets. But its benefits extend beyond bones, influencing overall health and reducing risks for several serious conditions. With shifting dietary patterns in Thailand, it’s important to assess whether current eating habits meet daily calcium needs.

A large, long-term study suggests that what people eat may influence how healthily they age. Researchers tracked more than 100,000 participants for three decades and found that only about 9% reached old age free of major diseases or impairments. The common thread among this small group was a diet rich in fruits, vegetables, whole grains, and healthy fats.

For Thailand, where lifestyle-related diseases are rising, these findings are especially relevant. The study reinforces the value of plant-forward eating patterns and nutrient-dense foods, which have been linked to lower risks of heart disease and diabetes—conditions that are increasingly seen in Thai communities during transitions in diet and lifestyle.

In a groundbreaking study recently published in Nature Medicine, researchers uncovered that certain dietary patterns could significantly influence the likelihood of individuals reaching their seventies in peak health. The study, which monitored over 100,000 participants for 30 years, found that only a minority, precisely 9.3%, experienced what’s termed “healthy aging,” having reached advanced age without major diseases or impairments. Notably, this small group shared key dietary habits, shining light on the profound impact diet can have on long-term health outcomes.