#ThaiCuisine

A new consumer-friendly analysis from nutrition outlet EatingWell is putting familiar foods back in the fiber spotlight — and challenging the idea that beans are always the gold standard. The roundup identifies six everyday options that meet or beat beans on fiber per typical serving: chia seeds, avocados, green peas, artichokes, raspberries and lentils, with black beans used as a benchmark at about 7.7 grams per half cup cooked. For Thai readers, the timing is apt. Multiple studies show the average fiber intake in Thailand hovers far below recommended levels, a gap linked to higher risks of heart disease, diabetes, and gut problems. The good news: several of the listed foods are easy to source locally or swap with Thai equivalents, making it realistic to close the country’s “fiber gap” without overhauling traditional eating patterns.

For generations, supermarket shoppers in Thailand and worldwide have puzzled over a simple question: Should we choose brown eggs or white eggs for better health? Recent research and input from leading dietitians make it clear—the difference lies not in nutrition, but in detail. According to a new report and recent expert interviews, the color of an egg’s shell has little to do with its health benefits or taste. Instead, it depends almost entirely on the breed of the hen that laid it—a fact that is often overlooked in popular perception. Understanding the real science behind eggs is crucial for Thai consumers seeking to make healthy and cost-effective choices in their diets, especially as food prices rise and health consciousness deepens across the country.

For many Thais, cilantro (known locally as phak chee) is inseparable from everyday cuisine — sprinkled on tom yum, incorporated into larb, or simply used as a fresh garnish on soups and street-side noodles. Yet, a curious minority recoil at its presence, describing its taste as reminiscent of soap. Recent research confirms this odd aversion is grounded in genetics rather than culinary preference, reshaping our understanding of food appreciation in Thailand and globally.

As more Thais grapple with the impact of chronic stress—from sleepless nights to lingering anxiety—scientific evidence is growing that certain foods can play a role in calming the body’s stress signals. Newly highlighted by researchers and nutritionists, a list of nine easily accessible foods offers a natural and nutritious way to help reduce the body’s production of cortisol, the so-called “stress hormone,” and support mental and physical wellbeing. This insight comes as part of a wider global push toward holistic health, with food and lifestyle choices taking centre stage in stress management strategies.

A new wave of research and expert opinion has highlighted edamame—young, tender soybeans—as the standout high-protein snack for improving gut health, according to a leading gastroenterologist. As the snacking culture grows both abroad and in Thailand, this finding could help guide healthier snack choices for Thai consumers looking to enhance digestive well-being and overall health.

Snack consumption represents a significant portion of daily caloric intake worldwide. In the United States, surveys indicate that snacks comprise approximately 20% of total dietary energy. While it is easy to find snacks that satisfy the palate, the challenge lies in selecting options that fulfill both taste and nutritional needs, especially for those mindful of gut health and weight management. This is not only relevant to American diners but has growing resonance in Thailand, where urban lifestyles and changing eating habits have seen increased snack consumption, especially among younger generations (EatingWell).

Tinned fish—once the mundane fare of convenience stores and hurried home-cooked meals—has recently undergone a dramatic repositioning in the world of food trends. Spurred by aesthetically pleasing packaging, ethical sourcing claims, and a surge of TikTok influencer endorsements, tinned fish is now being lauded as both chic and healthy, with a 91% increase in popularity on social media platforms in the last year alone, according to consumer data from Spate (Vogue). As Thai consumers become increasingly attuned to global health trends, the tinned fish phenomenon raises a pertinent question: How healthy are these shelf-stable seafoods, and how should they fit into the Thai diet?

A new wave of scientific consensus is putting a humble pantry staple under the spotlight: canned fatty fish, such as sardines and wild-caught salmon, are being hailed by registered dietitians and researchers as the number one food for brain health according to a recent feature in Today.com (today.com). This accessible, budget-friendly ingredient, already familiar to many Thai households, is rapidly gaining recognition for its powerful effects in supporting cognitive function and reducing the risk of dementia—an insight with wide-ranging implications for Thailand’s aging society.

From kitchen tables to the latest nutritional research, attitudes toward dietary fat are shifting dramatically. A recent article published in The Independent explores this transformation, illuminating how the longstanding beliefs about fat—once maligned as a dietary villain—are being reconsidered in light of new scientific evidence and cultural trends. In Thailand, where food culture and health policies intersect, this evolving global conversation resonates deeply, prompting both local consumers and public health officials to ask: should fat be back on the menu—and if so, in what form?

Honey and sugar are both cherished ingredients in Thai cuisine, lending their sweetness to everything from traditional desserts like khanom mo kaeng (mung bean custard) to the morning cup of cha nom yen (Thai iced tea). But with health-conscious Thais increasingly curious about which sweetener delivers more benefits—or less harm—new research brings this age-old question into sharper focus. Recent analyses and expert opinions suggest that while honey offers some unique properties, moderation remains key for both, especially as non-communicable diseases like diabetes and obesity gain ground in Thailand (EatingWell).

A landmark study published recently in JAMA Network Open has reignited the conversation about carbohydrates and healthy aging, emphasizing the importance of quality over quantity. Researchers found that women who consumed more high-quality carbohydrates—such as those from whole grains, fruits, non-starchy vegetables, and legumes—in midlife had significantly greater odds of enjoying robust physical and cognitive health decades later. The findings offer actionable evidence that upgrading daily carb choices can support healthy longevity, a principle with particular significance for Thailand as its population rapidly ages.

A growing body of scientific evidence, along with recommendations from cardiology professionals, is making it clear: avocados are quickly becoming the heart-health hero among fruits. According to recent insights highlighted in a feature published by EatingWell and echoed by leading cardiologists, regular avocado consumption can substantially lower one’s risk of developing cardiovascular disease—one of the leading causes of death globally, including in Thailand and across Asia (EatingWell).

Cardiologists point out that avocados stand out for their high concentration of heart-friendly nutrients, including potassium, monounsaturated and polyunsaturated fats, soluble fiber, antioxidants, and plant sterols. Each of these components plays a unique role in reducing cardiovascular risk factors such as high blood pressure, unhealthy cholesterol levels, and inflammation in blood vessels. Notably, avocados provide more potassium per serving than bananas, which most Thais commonly consider the potassium go-to fruit (Yahoo).

A growing body of research is sounding an alarm about an everyday food found in countless Thai and international dishes: processed meats. According to the latest analyses, including a fresh report published in May 2025, regularly eating foods like bacon, sausages, ham, hot dogs, and certain deli meats can significantly increase the risk of developing colorectal cancer—particularly when consumed daily. This comes at a time when doctors are witnessing a shocking trend: younger patients, some as young as 16, now being diagnosed with colorectal cancer, a disease once considered exclusive to older populations. The implications of these findings could shift how Thais approach their diets and long-standing culinary traditions reliant on processed meats.

As rates of osteoporosis and bone health issues rise among Thais, understanding how to obtain enough calcium through everyday diets has become increasingly important. For many, dietary preferences and the traditional Thai kitchen present challenges to consuming recommended calcium amounts, particularly since dairy products are less commonly used compared to Western diets. This report examines accessible, calcium-rich food sources available at local Thai markets, explores how these ingredients are used in classic Thai cuisine, and provides practical tips for boosting daily calcium intake, all informed by recent research and expert consensus.

Folic acid, also known as vitamin B9, is vital for health at every stage of life, especially for women of childbearing age, developing children, and the elderly. With its well-established role in supporting cell growth, DNA synthesis, and preventing certain birth defects, folic acid deficiency is a public health issue that Thailand cannot afford to overlook. Fortunately, Thailand’s rich agricultural traditions and food culture offer a treasure trove of folic acid-rich ingredients—many of which are easy to find, cook, and incorporate into daily meals.

Psyllium husk—known for its ability to transform into a gel after contact with water—has gained increasing popularity among health-conscious consumers in Thailand and beyond. Sourced from the seeds of the Plantago ovata plant, this gentle bulk-forming fiber is frequently touted as a remedy for constipation, blood sugar control, weight management, and even heart health. But as trendy as it may seem, understanding both its benefits and drawbacks is essential for anyone considering its use, especially within Thailand’s unique dietary and cultural context.

A recent warning from health experts has highlighted that a widespread kitchen habit—reusing cooking oil for frying—could unknowingly raise cholesterol levels, putting millions at risk of long-term heart disease. While many Thai families reuse their cooking oil as a way to save money and reduce waste, mounting scientific evidence reveals this common practice could be a silent contributor to elevated cholesterol and cardiovascular risk, making it an urgent public health concern.

For generations, water spinach—known locally as “pak boong”—has been a staple green vegetable in Thai cuisine, cropping up in everything from fiery stir-fries to refreshing soups. Across Southeast Asia, its common names include morning glory and Ipomoea aquatica. While praised for its affordability, taste, and nutritional value, recent scientific studies reveal both notable health benefits and underappreciated risks associated with this aquatic vegetable. Understanding these factors can help Thai consumers make informed decisions and enjoy water spinach as part of a healthy diet.

A recently published Italian study has sent shockwaves across the health world, revealing that eating more than 300 grams of chicken per week—equivalent to just 19 standard bites, or roughly four typical servings—may significantly increase a person’s risk of dying from gastrointestinal cancers and from any cause. The findings challenge longstanding beliefs about chicken being a superior “health” alternative to red meat, raising important questions for people in Thailand and worldwide who rely on chicken as a dietary staple (source).

A leading gastroenterologist has revealed four powerful food combinations that can unlock greater nutritional benefits—insights that could guide Thai families toward better gut health and immunity. According to Dr. Will Bulsiewicz, featured in a recent article by EatingWell, the old belief that “you are what you eat” takes on new meaning when we consider not just what, but also how and with what, we eat our foods. This news arrives at a time when Thais are increasingly concerned with practical ways to fortify their health through diet, especially given the nation’s rising rates of lifestyle-related diseases and a growing awareness of nutrition’s role in disease prevention.EatingWell article

As low-carb diets remain a popular trend among weight-conscious Thais and people around the world, new research published in the Journal of the Academy of Nutrition and Dietetics has sounded a cautionary note: cutting carbohydrates may unexpectedly leave you short on several essential vitamins and minerals, with possible long-term health consequences for those who don’t carefully balance their menus (EatingWell). This fresh evidence urges the health-minded public to look past quick results and consider nutritional completeness, particularly as Thai society increasingly embraces Western and trendy diet patterns in the hopes of fighting the national rise in obesity.

In an era of increasing awareness about health and nutrition, a recent feature highlights crucial dietary considerations by identifying seven high-cholesterol foods that consumers should avoid for better heart health. The article from NDTV emphasizes the importance of understanding the fat content in our diet and how it impacts overall cholesterol levels, offering practical advice for those looking to maintain or improve their cardiovascular health.

Thai readers, keenly aware of the growing incidence of heart-related ailments, will find the insights particularly relevant. The report delves into common food items that are major culprits in elevating low-density lipoprotein (LDL) cholesterol – often labeled as ‘bad cholesterol.’ Traditional Thai dishes, beloved for their rich flavors, occasionally include these ingredients, making awareness essential for health-conscious individuals.

In the latest startling revelation about brown rice’s complex nutritional profile, a study from Michigan State University has unveiled that while brown rice boasts higher nutritional value, it also contains more arsenic than its white counterpart. This finding, published in the prestigious journal Risk Analysis, emphasizes the nuanced considerations that Thai consumers should weigh when choosing rice for their diets.

Rice, a staple in Thai cuisine, is often viewed through the lens of health-conscious eating, and brown rice is traditionally celebrated for its superior fiber and nutrient content. However, the Michigan State study highlights a critical trade-off: brown rice’s higher levels of arsenic, including inorganic arsenic, which is more toxic compared to what is found in white rice. This revelation is particularly concerning when considering young children and infants, who may consume relatively more rice in proportion to their body weight than adults.

In a world where maintaining a healthy weight is more important than ever, innovative and delicious recipes are making waves. EatingWell has compiled a list of the top 20 most-saved recipes designed to help individuals lose weight while enjoying flavorful meals. These recipes, high in protein and fiber yet low in calories, are gaining popularity for their ability to keep people satisfied and on track with their health goals.

The significance of these recipes cannot be overstated, particularly in Thailand, where traditional diets are evolving with modern lifestyles. These meals not only cater to those seeking weight loss but also to anyone aiming for balanced nutrition. Among the highlights are dishes like the Parmesan-Crusted Cauliflower and Roasted Potato Tzatziki Bowls, which are versatile enough to blend seamlessly with Thai cuisine’s rich tapestry of flavors.

In recent news, brown rice—often praised for its nutrient-rich composition—has come under scrutiny for containing significantly higher levels of arsenic compared to white rice. A study that analyzed rice samples has revealed that brown rice contains 24% more arsenic and 40% more inorganic arsenic, a substance recognized as a carcinogen, than its white counterpart. For many Thai households where rice is a staple food, this information raises important considerations about dietary choices.