#HealthyEating

A growing body of research and expert dietary advice is converging on a clear message: increasing the size and substance of meals may be one of the most practical ways for individuals to reduce their consumption of ultra-processed snacks, a major contributor to a range of chronic health problems worldwide. This recommendation, spotlighted in a recent report by Business Insider, is resonating globally and holds considerable relevance for Thai readers, as Thailand grapples with rising rates of obesity, diabetes, and other non-communicable diseases tied to eating habits.

A growing number of busy Thais, seeking fast and nutritious breakfasts, are wondering if liquid eggs found on supermarket shelves are as healthy as their shell-bound counterparts. Fresh insights from registered dietitians, as detailed in a recent feature by Today.com, clarify the nutritional similarities, health benefits, and trade-offs of choosing between liquid pasteurized eggs and traditional eggs — an important consideration as egg prices and convenience influence shopping decisions in Thailand and globally (Today.com).

A new spin on gut-friendly eating is capturing attention worldwide, thanks to a registered dietitian’s creation of an “ancestral” alternative to the popular Mediterranean diet. Highlighted recently in a feature by Business Insider, this novel approach emphasizes simplicity, balanced nutrition, and evidence-based recipes designed to promote digestive health—a topic of growing significance for Thai readers in the wake of increasing concern over chronic gastrointestinal issues and the broader quest for well-being (Business Insider).

Chile’s bold efforts to curb childhood junk food consumption have sparked international attention, prompting the question: if Chile can do it, why can’t the UK—or, indeed, Thailand? The South American nation’s sweeping package of regulations, focusing on marketing and labeling, has spurred a dramatic decline in unhealthy snack intake by children. This development has brought fresh hope to public health officials worldwide grappling with rising obesity rates among the youth.

A recent firsthand account published in EatingWell highlighted the transformative effects of following a strict no-added-sugar, anti-inflammatory meal plan for just one week. The author, accustomed to daily sweet treats, eliminated all added sugars and focused on whole, nutrient-rich ingredients such as fruits, vegetables, legumes, nuts, and leafy greens. This shift not only subdued her sugar cravings, but also brought surprising benefits: increased energy, fewer food anxieties, and a renewed appreciation for mindful eating.

A groundbreaking international study suggests that the type of protein you consume at different life stages could be the key to living a longer, healthier life. Published in Nature Communications and spotlighted by EatingWell on April 24, researchers found that animal-based proteins may be critical for child survival, while plant-based proteins are linked to healthier longevity in adulthood—a finding with important implications for Thailand, where dietary habits are rapidly evolving in both urban and rural communities (EatingWell).

A quirky TikTok trend called “dinosaur time” has captured millions of views by encouraging people to eat more greens—simply by grabbing a fistful of raw leafy vegetables and chomping down like a prehistoric creature. With social media platforms increasingly influencing health behaviors in Thailand and worldwide, Thai readers may wonder: Is this new viral eating hack actually good for you, or just another internet fad? Registered dietitians and nutrition experts are weighing in, and the results may surprise you.

Grabbing a protein bar has become a daily habit for many people with busy lifestyles or specific fitness goals, but new findings and expert opinions are urging consumers—including those in Thailand—to take a careful look at what’s inside the wrapper before making protein bars a regular part of their diet. As these convenient snacks fill the shelves of Thai supermarkets and gyms, with young professionals and athletes often choosing them for a quick energy boost, it’s crucial to consider both the benefits and potential pitfalls of eating protein bars every day.

The debate over breakfast timing may finally be shifting as new research upends the old advice to “eat as soon as you wake up.” Health and nutrition experts are now suggesting that delaying breakfast by a couple of hours and prioritizing the right nutrients may support better metabolic health, sustained energy, and even long-term disease prevention, with important implications for Thai readers navigating changing lifestyles and rising rates of diabetes.

For decades, fitness enthusiasts and nutrition experts in Thailand and around the world have debated whether eating animal-based or plant-based protein is better for muscle building. Now, new research from the University of Illinois—published in Medicine & Science in Sports & Exercise—has found that both plant and meat proteins support muscle growth equally, so long as overall protein intake is sufficient. This finding could shift the way Thai athletes, gym-goers, and health-conscious citizens approach their diets, expanding acceptance of plant-based eating patterns while reassuring those who consume traditional animal protein sources.

A recent wave of scientific research highlights that introducing a little-known food—red cabbage sauerkraut—into your diet can dramatically reduce inflammation and even improve sleep within just two weeks, according to medical experts and nutrition researchers. This simple dietary intervention has attracted attention for its accessibility and rapid impact, offering new hope for those grappling with chronic inflammation, a culprit behind many serious illnesses. As Thailand faces the rising tide of lifestyle-related diseases, the findings could not be more timely, bringing practical, evidence-based recommendations straight to your dinner table (GetSurrey).

On April 16, 2025, a wave of headlines swept across global media spotlighting two seemingly distant, but equally compelling stories: an all-female Blue Origin crew’s response to public criticism of their landmark spaceflight, and a nutritionist’s fresh ranking of the highest-protein nuts for health-conscious readers. These stories, though international in flavor, offer key lessons for Thai readers about women’s representation in STEM, public reactions to scientific endeavors, and practical dietary choices that fit modern Thai lifestyles.

A recent trend is taking over social media and grocery aisles alike: people are swapping their protein bars for chunks of Parmigiano Reggiano, more commonly known as parmesan, claiming it’s a tastier and equally potent protein source. Videos on TikTok show users biting into whole wedges of the iconic Italian cheese, touting its high protein content as a reason for this unconventional snack swap. But does this culinary classic hold up under nutritional scrutiny, especially for Thai readers seeking healthy, practical snack alternatives?

As the Thai saying goes, “กินข้าวเช้า กินดี มีเรี่ยวแรง”—eat well at breakfast and you’ll have energy for the day. But with busy modern routines, many Thais skip or rush through breakfasts, often reaching for sugary drinks or convenience foods. Yet, recent research and nutritionist advice spotlight just how essential it is to start the day with meals that fuel our bodies and support gut health—two pillars for all-day energy and long-term wellness.

Imagine if simply changing the order you eat your food could help control blood sugar, manage your weight, and even combat cravings. That’s the promise behind the latest buzz in nutritional science: meal sequencing, specifically, eating protein first, then fiber, before carbohydrates. A surge of recent international research, now gaining attention in Thai media and public health circles, suggests this simple trick might make a big difference for people trying to prevent diabetes and obesity, two major health concerns in Thailand.

A major rift in U.S. health research has surfaced with the early retirement of Dr. Kevin Hall, a renowned scientist from the U.S. National Institutes of Health (NIH), who has publicly cited censorship and recent political interference as the driving force behind his departure. Dr. Hall’s resignation has sent shockwaves through the global nutrition science community, reigniting concerns about the politicization of scientific research—a development with far-reaching implications for how countries like Thailand address the growing crises of obesity, Type 2 diabetes, and ultraprocessed food consumption.

A new study published in the journal Obesity Science and Practice suggests that increasing protein and fiber intake, alongside moderate calorie restriction, may be the most effective combination for weight loss—a message with particular relevance for health-conscious Thais seeking balanced approaches to managing their weight. Conducted by researchers at the University of Illinois Urbana-Champaign, the study offers concrete recommendations on how much protein and fiber to consume for maximum results, adding much-needed clarity to a field often clouded by contradictory diet advice (AOL News).

A new wave of research and expert-backed advice is making heart-healthy eating more accessible—and delicious—than ever for busy families, with a growing body of scientific evidence supporting the benefits of home-cooked, nutrient-rich meals. As highlighted in the recently published article, “Quick Heart-Healthy Dinners the Whole Family Will Love (Weekly Plan & Shopping List!)” from EatingWell, simple weeknight dinners built around fresh vegetables, lean proteins, whole grains, and healthy fats can meaningfully reduce the risk of heart disease for all ages (EatingWell).

Bangkok, April 2025 — Amid a flood of advice on social media, many Thais and fitness enthusiasts worldwide are left scratching their heads about one simple but crucial question: Should you eat before, after, or even during exercise? A wave of new research and expert analysis, as reported in leading outlets including the Associated Press and MedicalXpress, brings fresh clarity to the debate—dispelling persistent myths and offering practical recommendations for everyone from weekend warriors to Thailand’s growing population of health-minded citizens.

A wave of new research is highlighting the powerful benefits of the Mediterranean diet—particularly its effectiveness at supporting healthy blood sugar levels and reducing the risk of type 2 diabetes. Inspired by the traditional cuisines of Greece, Italy, and the broader Mediterranean region, this diet’s health credentials are being reinforced by both nutrition science and practical, easy-to-prepare recipes such as those recently featured in EatingWell’s article “19 Easy Mediterranean Diet Lunches To Support Healthy Blood Sugar” (source). With diabetes and metabolic syndrome growing concerns in Thailand, these new findings offer fresh hope and actionable guidance for Thais looking to adopt healthier eating habits.

Could the humble walnut hold the secret to keeping your mind sharp from breakfast until dusk? Recent findings by researchers at the University of Reading strongly suggest so, with evidence now showing that simply adding a handful of walnuts to your morning meal can measurably improve mental performance throughout the day. The study, published in the scientific journal Food & Function and widely reported by reputable news outlets including The Independent (source: The Independent), tracked 32 healthy young adults, aged 18 to 30, who consumed either a walnut-rich breakfast or a calorie-matched breakfast without nuts on different occasions. Their subsequent six hours were filled with cognitive testing and brain activity measurements—yielding results with significant implications for anyone seeking a mental edge in daily life.

Many Thais concerned about health know that dietary fiber, or ใยอาหาร (yai a-han), is essential for digestive well-being and heart health. Yet, despite best efforts to boost fiber, recent research published by SELF magazine reveals that some foods we assume are fiber powerhouses might not be delivering as much as we think. This matters not only for global health but also for millions of Thais who carefully build their meals around “healthy” whole grains, fruits, and vegetables—sometimes underestimating how much fiber they are actually consuming.

A groundbreaking study from the University of Surrey has found that simply cutting out carbohydrates for one day each week could stimulate the body to burn fat just as effectively as intermittent fasting—a popular but challenging weight loss strategy. The new findings suggest an accessible alternative for those reluctant to embrace severe calorie restriction or complicated fasting patterns, opening new doors for individuals in Thailand and elsewhere aiming to improve health without radically altering their daily diets (GB News).

A recent study from the University of Reading has brought a simple but impactful message to breakfast tables around the world, including Thailand: adding just a handful of walnuts to your morning meal could significantly enhance your brain function throughout the day. This research, published in the journal Food & Function, found that young adults who consumed 50 grams of walnuts with their muesli and yoghurt at breakfast enjoyed faster reaction times and improved memory performance, but with interesting timing differences—memory benefits were especially notable later in the day compared to those who ate a calorie-matched breakfast without nuts (The Independent, University of Reading, Sci.News).