#Meals

A growing wave of evidence among dietitians and researchers suggests a simple, practical move: eat larger, more substantial meals to reduce cravings for ultra-processed snacks. This idea, highlighted in a recent Business Insider piece, resonates globally and offers meaningful lessons for Thailand as obesity and diabetes rise in the country.

Ultra-processed foods—those heavily altered with additives, fats, sugars, and salt—have become common worldwide. In Thailand, convenient snacks, sweetened drinks, and ready-to-eat meals are increasingly part of daily life, especially for busy urban residents. Data from international studies indicate that every 10 percent rise in ultra-processed food intake may be linked to a higher risk of premature death, underscoring the need to rethink snack culture.

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.