#Nutrition

A rising global trend toward higher-protein meals is resonating in Thailand. People are seeking foods that support muscle, metabolism, and overall wellness. Experts caution that protein has clear benefits, but balance remains essential. A senior dietitian warns against overemphasis on protein, noting potential risks such as kidney strain or nutrient gaps if other food groups are neglected.

Thailand’s rich culinary heritage already centers on fresh ingredients and balanced meals. The traditional Thai diet features ample fish, poultry, tofu, legumes, and a colorful array of vegetables, providing solid protein alongside vitamins and minerals. Thai households often blend flavors, textures, and nutrition in harmony, which makes the shift toward higher-protein planning a natural evolution when paired with vegetables, fruits, and whole grains. Public health guidance emphasizes tailoring protein choices to individual needs while preserving culinary identity.

A global wellness shift toward nutrient-dense foods and alcohol-free beverages is shaping consumer choices, offering lessons for Thailand’s growing health market. An analysis of consumer data indicates a sustained move toward foods that support energy, metabolism, and vitality.

Data collected from shopping platforms show notable increases in searches for nutrient-dense options. The term “high protein” surged, while “high fiber” inquiries rose markedly. Purchases of lower-sugar products climbed, and interest in low-carbohydrate options also grew. These patterns point to an enduring trend toward healthier, more intentional eating.

High-protein diets have been increasingly popular around the world, and a recent surge in interest suggests Thailand is no exception. These diets, already well-known among bodybuilders, are gaining traction among other demographics due to their various health benefits. From strengthening the immune system to regulating hormones, a high-protein diet offers many advantages. It’s not just for those looking to bulk up – its potential benefits extend to athletes, individuals managing diabetes, and older adults facing loss of muscle mass. An article from Vogue highlights insights from Keri Gans, a registered dietitian, who notes that these diets can be beneficial but also caution against overconsumption due to potential health risks such as kidney strain or nutrient imbalances.

Few plants bridge the worlds of tradition and science as elegantly as sesame (Sesamum indicum L.), known in Thai as “งา” and cherished for centuries across cultures as both food and medicine. From the noisy markets of Bangkok, where both white and black sesame seeds adorn everything from desserts to savory dishes, to ancient scripts referencing its powers to “nourish the five internal organs,” sesame has held a special place in Thai and global heritage. But what does modern research tell us about the health claims surrounding this tiny seed, and how do its age-old applications stand up to scientific scrutiny?

A growing body of research suggests vitamin D may influence gut health, with potential implications for dietary guidance in Thailand and beyond. While the nutrient is best known for supporting calcium absorption and bone health, emerging studies indicate it also affects the gut’s cellular structure and immune defenses.

Vitamin D helps protect the intestinal barrier. Receptors for vitamin D in the gut appear to support the lining that keeps harmful pathogens out while allowing nutrient absorption. Strengthening this barrier may reduce gut permeability, sometimes called “leaky gut,” which has been linked to various inflammatory conditions. Early findings suggest vitamin D supplementation can encourage tighter junctions between gut cells, contributing to better digestive health.

Recent research has illuminated the significant role of vitamin D in improving gut health, a discovery that could have broad implications for dietary recommendations and gut health management globally and in Thailand. Vitamin D is primarily known for its assistance in calcium absorption, essential for maintaining bone health. However, emerging studies have shown that its benefits extend beyond bone integrity, potentially enhancing the gut’s cellular structure and immune function.

The role of vitamin D in gut health is particularly noteworthy due to its involvement in enhancing the intestinal barrier. Vitamin D receptors present in the gut play a critical role in maintaining the integrity of the gut lining, which acts as a crucial defense against pathogens while enabling nutrient absorption. Strengthening this barrier can potentially reduce gut permeability, often referred to as “leaky gut,” a condition associated with various inflammatory diseases. According to a report from the Washington Post, vitamin D supplementation has shown promise in upregulating tight junctions (TJs) between gut cells, thus reducing permeability and enhancing overall gut health.

A recent health article warns that global experts are increasingly concerned about four “shortfall nutrients”—fiber, calcium, vitamin D, and potassium—that many populations fail to meet. These nutrients matter beyond digestion; they help prevent chronic diseases and support overall well-being. In Thailand, these gaps resonate with local dietary patterns and public health priorities.

Thailand’s rich food culture faces a nutrition challenge similar to international trends: the spread of processed foods amid a traditional emphasis on fresh produce. Data from public health analyses show that many Thai adults fall short of daily targets for fiber, calcium, vitamin D, and potassium. This shortfall is not just about supplements; it reflects how everyday meals shape long-term health outcomes.

A recent article published by the Huffington Post has highlighted crucial nutritional deficiencies that are worrying experts globally. These “shortfall nutrients,” which include fiber, calcium, vitamin D, and potassium, are consumed far less than recommended, raising concerns about public health worldwide, including in Thailand. The significance of these nutrients extends beyond mere sustenance, playing vital roles in maintaining overall health and preventing chronic diseases—concerns that resonate deeply with Thai dietary patterns.

A growing body of science suggests that a very low-calorie ketogenic diet (VLCKD) may influence aging markers and could slow biological aging by years, particularly for people with obesity. While findings are early, they are drawing interest from scientists and health professionals in Thailand and around the world.

Recent research indicates VLCKD can drive meaningful weight loss while also affecting molecular markers associated with aging. Experts say ketosis may influence cellular processes that underlie aging, possibly through improved insulin regulation and metabolic health. For aging researchers, these results offer a new lens on how dietary patterns might shape long-term health outcomes.

The recent exploration into low-carb diets, highlighted by USA Today, illuminates the nuanced impacts of reducing carb intake on health, while emphasizing that sustaining such diets may not be universally suitable. Various diets stress reductions in specific components, but carbohydrates often find themselves at the center of dietary restrictions. Understanding the implications of this can guide Thai readers in making informed dietary choices.

Carbohydrates, often called carbs, are crucial as they serve as the primary energy source for the body. There are two main types: simple carbs found in foods such as milk and fruits, and complex carbs present in foods like potatoes, rice, and bread. Both are eventually broken down into glucose, fueling our organs and muscles. A low-carb diet proposes a significant reduction from the typical intake of 225 to 325 grams per day to as low as 130 grams, and in certain extreme diets, even 20 to 60 grams daily. This is achieved by limiting sugary foods and processed grains, while encouraging the intake of proteins and fats from sources like chicken, seafood, eggs, and nuts.

A recent review of low-carb diets, covered by major outlets, highlights how reducing carbohydrates can impact health and why sustained restriction isn’t for everyone. While various eating plans emphasize cutting certain nutrients, carbs often sit at the center of many dietary decisions. For Thai readers, understanding these nuances helps inform practical, culturally relevant choices.

Carbohydrates are the body’s main energy source. They come in two forms: simple carbs found in dairy and fruit, and complex carbs found in staples like rice, potatoes, and bread. Both are eventually converted to glucose to fuel the brain, heart, and muscles. Typical daily intake can range widely, but some guides suggest reducing from about 225–325 grams to around 130 grams, or in stricter plans, dropping to 20–60 grams per day. This is usually done by limiting sweets and refined grains while prioritizing proteins and fats from foods such as chicken, seafood, eggs, and nuts.

A well-known television figure, Jenny McCarthy, recently shared on a popular health podcast that she “almost died” due to complications from a vegan diet before switching to an all-animal-based approach. She describes the carnivore diet as improving her energy and digestion, though medical professionals caution against potential risks for many readers.

The carnivore diet, endorsed by some influencers, has grown in visibility in recent years. However, experts from a leading medical school warn about kidney stones linked to high protein intake, which can raise uric acid levels. Elevated uric acid may form painful stones that block the urinary tract and cause infections.

A long-term study from Harvard T.H. Chan School of Public Health links specific dietary patterns to holistic healthy aging. Published in Nature Medicine, the research followed more than 100,000 people over 14 years, showing that balanced diets support longevity and overall well-being beyond physical health, including cognition and mental health. The findings carry particular relevance for Thailand as it faces a rapidly aging society.

The study analyzed middle-aged participants with various self-reported diets, including reduced processed foods and a balance of animal and plant-based nutrition. Those consuming plenty of fruits, vegetables, whole grains, and unsaturated fats from nuts and legumes tended to experience better health outcomes after age 70. Co-author Marta Guasch-Ferre, adjunct associate professor at Harvard, notes that healthy aging involves meeting cognitive, physical, and mental benchmarks while remaining free of chronic disease.

In a recent revelation on the “Heal Squad x Maria Menounos” podcast, television personality Jenny McCarthy disclosed she “almost died” due to complications from a vegan diet, exacerbating her conditions like celiac disease, dairy intolerance, and a soy allergy. Following her detrimental experience with veganism, McCarthy adopted the carnivore diet, which involves consuming exclusively animal-based products such as meat, poultry, eggs, and fish. While she hails it as a transformative solution that improved her energy and digestion, health experts are cautioning against potential risks.

The ketogenic diet, while often controversial due to its high-fat content and strict carbohydrate restrictions, may offer unexpected benefits for reversing biological aging, according to recent studies. A small yet promising study suggests that adhering to a very low-calorie ketogenic diet (VLCKD) can potentially reverse epigenetic aging by over six years, particularly in individuals with obesity. This revelation adds a surprising dimension to the ongoing discourse on nutrition and aging, igniting both scientific and public interest in Thailand and globally.

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.

A recent study from Uppsala University in Sweden raises questions about heart health and workplace coffee. The research found that coffee prepared by many office machines may contain higher levels of diterpenes, cafestol and kahweol—cholesterol-raising compounds. These substances can be less effectively filtered out by metal filters commonly used in office brews, unlike traditional paper-filtered coffee.

For Thai workers, the coffee break is more than a pause—it’s a social ritual that boosts morale and productivity. This study suggests that the way coffee is brewed at work could influence long-term cholesterol levels, especially for individuals with a family history of cardiovascular disease. Data from leading health authorities indicate that elevated LDL cholesterol remains a major risk factor for heart disease, reinforcing the need to consider coffee choices in the workplace.

As protein becomes the focal point in fitness and dietary advice globally, it has sparked a wave of products fortified with additional protein content. From yoghurt and bread to coffee and even alcoholic beverages, the market is saturated with foods touting their protein merits. But while protein’s role in maintaining muscle mass and overall health is undeniable, the question arises: Are these protein-fortified foods truly beneficial for our health?

Protein’s significance in our diets is well-acknowledged, as it assists in maintaining muscle mass and supporting immune function. Current nutrition guidelines recommend an intake of about 0.75 grams of protein per kilogram of body weight for the general population. However, some studies argue this might be underestimated, proposing increased consumption to 1.2-1.6 grams per kilogram, especially for older adults, athletes, or those recovering from illness source.

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 Bangkok resident’s 2023 decision to undergo bariatric surgery began with a simple goal: improve health through weight loss. After shedding 130 pounds, Emma Roma Jayne experienced a mix of expected and surprising changes. Her story highlights both hopeful outcomes and the less visible shifts that can accompany weight-loss surgery.

Obesity remains a growing public health challenge in Thailand, drawing interest in bariatric procedures. Yet adoption is lower here than in many Western countries, influenced by cultural views and access barriers. Thailand’s medical community, including the Thai Society for Metabolic and Bariatric Surgery, is pushing for broader awareness and more accessible options for healthier living.

A major scientific advance maps how mitochondria—the brain’s energy producers—are distributed across the human brain. Researchers have created MitoBrainMap, a detailed tool showing how energy is allocated in different brain regions. Findings point to new directions for understanding neurodegenerative and neuropsychiatric conditions and for developing innovative treatments.

For Thai readers, the study highlights the link between brain energy management, mood, memory, and overall cognition. With rising mental health concerns in Thailand—especially among younger people—these insights could guide interventions and support strategies that reflect local bioenergetic patterns.

Recent insights suggest that making breakfast your largest meal of the day aligns with your body’s natural rhythms, enhancing digestion and energy levels, according to experts such as Michelle Routhenstein, a cardiology dietitian at Entirely Nourished. This renewed focus on breakfast comes as research shows that our metabolism is more efficient during the morning hours source.

In Thailand, where diverse breakfast traditions, like the hearty breakfast rice dish khao tom, already form an essential part of the culture, these findings resonate well. It supports the practice of starting the day with balanced nutrition, which is especially valuable for Thai people navigating busy urban lifestyles in cities like Bangkok.

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.

A growing body of research suggests that placing breakfast as the day’s largest meal can align with the body’s natural rhythms, potentially boosting digestion and daytime energy. Nutrition experts note that morning metabolism and insulin sensitivity are higher, making a substantial, balanced breakfast strategically beneficial.

In Thailand, breakfast habits range from hearty staples like khao tom to lighter starts, reflecting cultural emphasis on wholesome, protein- and fiber-rich options to power busy mornings. In Bangkok and other urban centers, there is a rising demand for quick yet nourishing morning meals that fit fast-paced lifestyles.