How AI Can Save Traditional Diets and Revolutionize Personalized Nutrition

Kassaundra Ferm 

29 November 2025 

With the changing food landscape and a tidal wave of information flooding social media, navigating how to eat can feel incredibly alienating, especially when you come from a culture as rich and complex as Thai or Indian. You grew up being nourished a certain way by your mother at home—perhaps with vegetable curries, purple rice, and spicy sambal served on a banana leaf. Now, that wisdom is eroding. During my nutrition transition research in Sri Lanka, I saw firsthand how schoolchildren in urban Colombo, constantly bombarded by advertisements, believed a meal was not complete without a ginger soda or a biscuit. The lure of fast-food outlets, the promise of connection over a Taco Bell meal next to school—it all creates confusion. These urban kids may know it’s not "healthy" in a clinical sense, but in a rapidly shifting society, they see no harm in regularly abandoning their traditional, longevity-supporting diets.

Fast Food in Sri Lanka

This shift stands in stark contrast to rural communities, where students, less exposed to Big Food propaganda, still hold tighter to their ancestral foodways. Yet, the crisis of rising non-communicable diseases (NCDs) affects everyone. So, how can we fight back? How can we use the very technology driving globalization to help people re-educate themselves and reconnect with the nutritious cooking methods their mothers used? I'm not talking about forcing austerity; I'm talking about giving a young person in Bangkok, tempted by 7-Eleven fried chicken, an AI-powered alternative that figures out how to make their grandmother's dish delicious, nutritious, and easy.

My research has centered on one key question: Can Artificial Intelligence be leveraged, not just for Western diets, but to create culturally adaptive and personalized systems that transform the future of global health? In this blog post, I will share my findings on the groundbreaking methodology behind the Traditional Food Knowledge (TFK) Platform. I will explore how advanced imaging and data science can conquer the fundamental flaws of current nutrition tools, forging a "hybrid system" that delivers the precision needed to track a single scoop of curry or a piece of street food. Finally, I will show how this digital revolution is not just about counting calories, but about creating economic opportunity and supporting longevity for the billions of people around the globe who are most exposed to the pressures of the nutrition transition. I urge us all to consider these creative ways to tackle a massive public health crisis using technologies accessible to anyone with a modern device.

Why Western AI Fails the Global Plate

Precision Nutrition as a Tool

The challenge facing the vibrant culinary traditions of Sri Lanka and Thailand is not the eradication of home cooking, but rather the failure of modern systems to recognize and support the inherent complexity of home cooking. As you observed, families still gather for lunch centered around fresh curries and rice; the traditional diet persists, but it is under immense pressure from the "Nutrition Transition." The most immediate threat comes from the digital tools meant to guide health. Current AI nutritionist software, a new generation pioneered for "precision nutrition," paradoxically features a foundational flaw: "food culture bias," as highlighted by Liang et al. (2024). These systems are built primarily on Western-centric food composition tables (FCTs) that excel at calculating the nutritional content of standardized foods such as burgers, cereals, and factory-produced yogurts. For a Western consumer, these FCTs are a great asset. However, if you were to input a traditional Thai green curry—complete with Thai green eggplant, bamboo shoots, and blood—into one of these databases, the system would likely choke. Why? Because the composition tables lack data on these unique, regionally specific ingredients and the nuanced preparation methods used across Asia. This failure doesn't just affect Asia; it means anyone in a cosmopolitan hub like New York, seeking to understand the health profile of an Egyptian koshari or an authentic regional Chinese dish, is left in the dark, unable to receive accurate nutritional guidance because the complexity of their meal is literally unaccounted for in the technological system.

This problem of misrepresentation is magnified when we look at the raw science of diet assessment in developing nations. Popkin et al. (2002) conducted rigorous surveys in China and found that relying on standardized recipes for common dishes led to "very large systematic errors" in measuring energy, fat, and protein intake. The variability is astonishing: the content of a simple stir-fried pork and pepper dish—including the proportion of fatty versus lean cuts of pork—differed significantly between urban and rural areas. Crucially, the amount of edible oil used during food preparation was a massive, unmeasured variable that varied wildly across time, space, and socio-economic status. Low and middle-income countries rely heavily on fats, from the abundance of palm oil and ghee used in dishes like Indian curries to the coconut oil common in Malaysian nasi kandar and Sri Lankan meals. The heavy use, often without knowledge of its health implications, contrasts sharply with diets in places like Vietnam, where dishes like phở and bún chả rely on lighter broths and fresh herbs. The difference is stark: one person may use four tablespoons of oil or ghee per serving in a rich curry, while another uses one teaspoon. Popkin’s data showed that simply removing the cooking oil adjustment from a 24-hour recall reduced measured fat intake by more than half—a devastating systemic error that invalidates public health efforts to curb diabetes and heart disease. Furthermore, portion sizes introduce yet another layer of error; the disciplined small portions of rice and fish in Japan, where one is taught to eat until 80 percent full, stand in stark opposition to the super-sized, appetizer-and-side-encouraged meals common in countries like the United States. This variability in ingredients, oil, and serving size renders the global "one-size-fits-all" approach fatally flawed in these regions.

This fundamental deficiency, the gap between the complexity of traditional diets and the rigidity of global digital health tools, is precisely why we need a bespoke solution. This lack of accurate, culturally aware data, combined with the lure of convenient and modern food, creates a gap that only "culturally adaptive and inclusive health technologies" (Suarez & Adibi, 2025) can bridge, thereby protecting local health and heritage. Suarez and Adibi specifically observed that integrating traditional nutritional wisdom into digital platforms is an ethical and practical imperative to ensure "inclusive health technologies." They found that without cultural relevance, user engagement plummets and technological tools become useless, whereas platforms that seamlessly blend heritage with health can actively encourage the preservation of local foodways. This realization guides my mission: to create a technology that serves as a digital custodian, finally giving the dynamic, nuanced traditional diets of Sri Lanka and Thailand the scientific respect and precise measurement they deserve.

Forging Nutrition Precision with Cultural Wisdom

The TFK Platform

The solution to this global dietary measurement crisis demands a dedicated technological infrastructure that deeply respects cultural variance while delivering scientific precision. The beauty of this approach lies in its acknowledgement that a meal is a complex, often fluid entity, rather than a static recipe card. This vision is embodied by the Traditional Food Knowledge (TFK) Platform, a "scalable traditional food knowledge platform" designed explicitly for Asian food, as proposed by Mursanto et al. (2023). This is exactly the kind of tool needed by someone like a Malaysian student navigating a Nasi Campur (buffet-style rice) stall. Facing dozens of vegetable and meat curries, she needs to know, in real time, whether her selection provides the essential vitamins, minerals, protein, and fatty acids necessary for a balanced day, which is a task impossible for existing Western apps.

How does this complex TFK technology work? It uses advanced image recognition and multi-process inference to break down a dish into dynamic and ingredient-level data. For the average user, this means the platform acts like a pocket-sized and culture-aware forensic nutritionist. You simply take a picture of the food—say, the pre-made Palak Aloo (spinach and potato curry) you see in a Delhi vegetarian restaurant. The technology instantly recognizes the dish, estimates the serving size using advanced imaging, and begins calculating the nutrition based on visual evidence of ingredients like oil and ghee. This precision directly addresses the measurement failures identified by Popkin et al. (2002). For travelers like myself, roaming the Thai Saturday night market in Chiang Mai, this means I can photograph a scoop of green curry with pork or a spoonful of chicken laab as it’s put in my takeaway bag. The technology can instantly process images to estimate weight and ingredient proportions, and allow you to accurately track your meal and stay on track with your health while enjoying the excitement of street food.

Traditional Fermentation Processes

However, technology alone is a hollow vessel that must be aligned with the philosophy of the food itself. Elena (2025) makes a compelling argument for transcending the false "traditional versus industrial" binary by advocating for an "integrated hybrid system." This dichotomy refers to the clash between traditional practices (small-scale, spontaneous microbial processes relying on indigenous knowledge) and industrial practices (controlled environments, standardized starter cultures, and large-scale bioreactors). Traditional fermentation, for example, is a cultural practice that protects "biodiversity, cultural heritage, and probiotic benefits." As Elena notes, these spontaneous microbial processes create unique regional flavors and enhance nutrient bioavailability, directly benefiting health and preserving the ancestral knowledge that defines a community. Conversely, industrial methods offer undeniable benefits in "consistency, safety, and large-scale production efficiency." Yet, by prioritizing standardization and often relying on pasteurization, industrialization can reduce microbial diversity and strip foods of some of their unique health and cultural signatures.

Dietary Assessment of Thai Foods Example

The TFK-AI platform acts as this essential digital hybrid, marrying the best of both worlds. It uses modern data science to standardize the safety and nutrient calculations for a traditional dish, while preserving its complex and authentic nature. This commitment to authenticity is crucial for user adoption. The ultimate goal, as emphasized by Vanhonacker et al. (2013), is that any food innovation must enhance the "perceived traditional character" of the dish rather than destroy it to gain the acceptance of both consumers and producers. For example, if the AI recommends a Pad Thai with 25% less sugar for health reasons, that modification must still result in a dish that tastes and feels recognizably authentic to the consumer, and maintains its cultural identity rather than becoming a generic low-carb noodle dish. This ensures the technology supports, rather than supplants, the culinary heritage.

Real-Time Health and Economic Revival

Mango Sticky Rice

Implementing this hybrid system delivers transformative benefits for both individual consumers and the local community. On a personal health level, the platform envisions the future of wellness by reinventing personalized nutrition, a concept detailed by Blendea et al. (2025). The core idea is to merge traditional medical patterns—the ancient wisdom of tailoring food to the individual’s constitution—with modern Digital Biomarkers. This involves the AI integrating real-time metabolic data streaming from wearables, such as continuous glucose levels and activity metrics. For instance, if a Thai person indulges in a rich and traditional dessert like Mango Sticky Rice, a dish made with gelatinous rice steeped in coconut cream, the wearable may detect a significant blood sugar spike. The AI can analyze this data, and, supported by therapeutic research in nutrition (Kush, 2025), instantly provide hyper-customized advice: "Your body reacted strongly to the high-glycemic load. Here is an authentic and TFK-validated alternative to Mango Sticky Rice with a lower sugar profile, maintaining the essential coconut flavor."

The impact of this real-time and personalized feedback is highly effective. The Blendea et al. (2025) study, which examined the use of these digital biomarkers, found a statistically significant improvement in dietary adherence and a strong correlation with weight loss. Participants using the digital tracking technology were better able to achieve their health objectives, which suggests this model is highly effective for populations in India, Thailand, and other transitional countries grappling with the rise of non-communicable diseases.

Traditional Thai Cooking 

Furthermore, this technological framework becomes a powerful engine for Preserving Cultural Identity through Digital Empowerment. This empowerment is focused on boosting the economic viability and efficiency of local food ecosystems. The TFK platform achieves this by providing small-scale producers (known as Micro, Small, and Medium Enterprises, or MSMEs) in Sri Lanka and Thailand with validated and accurate recipes and crucial digital skills. This allows them to overcome common production challenges, such as disruptions caused by unpredictable weather that affect traditional sun-drying methods.

The success of this model is substantiated by a Participatory Action Research (PAR) case study on the traditional food industry in Bali (Pamularsih et al., 2025). This research provided direct evidence that technological integration significantly improved production process efficiency and strengthened the local economy for traditional food makers. The Balinese study specifically showed that training producers in digital marketing skills (such as creating content for platforms like TikTok and Instagram) was a crucial tool for conveying local cultural narratives to younger generations and global consumers. This integration creates dynamic market demand for traditional foods and ensures that cultural preservation becomes a sustainable source of economic growth for future generations rather than a disappearing practice.

Why This Matters

From the erosion of ancient wisdom to the creation of a precise and AI-driven solution, I want to explain why this technological shift is critical for global public health and cultural survival. The TFK-AI system offers a revolutionary way to reconcile the conflict between ancestral health and the convenience of ultra-processed foods without compromising health. It provides the essential clarity currently lacking in global diets.

Asian Food Dataset for Precision

My own experience as a young traveler perfectly illustrates this need. The summer after high school, I backpacked through Europe, thinking I was making healthy choices simply by avoiding meat as a vegan. In reality, I was eating terribly, ordering whatever vegan option looked appealing without any awareness of its nutritional profile, often relying on refined carbohydrates, fats, and sugars. I lacked a precise and accessible tool to track what I was truly consuming. For young people today, the TFK-AI system is the tool I desperately needed. It removes the ambiguity and offers an uncompromising path to health. By leveraging Digital Biomarkers and the ancient wisdom of Traditional Medical Patterns (Blendea et al., 2025), the system ensures that people receive tailored advice based on their unique metabolic fingerprint. The precision of this tech is vital for combating the global rise in Non-Communicable Diseases (NCDs), which are directly linked to the consumption of high-fat, high-energy-density foods, as researchers such as Popkin et al. (2002) warned. The system allows people to return to traditional ways of eating, with dishes rich in fiber and micronutrients, while actively avoiding the pitfalls of the Western diet, such as excessive sugar, refined grains, and large portion sizes, thus supporting longevity and reducing future healthcare costs.

This digital revolution is a powerful catalyst for economic opportunity at the community level. The TFK platform provides Digital Empowerment to small-scale producers (MSMEs), who are the backbone of the traditional food economy. By providing digital marketing skills and improving production process efficiency (Pamularsih et al., 2025), the platform turns cultural heritage into a viable and sustainable source of income. This strengthens the local economy by creating new market demand for authentic foods. By prioritizing traditional foods and using an "integrated hybrid system" (Elena, 2025), the platform encourages local biodiversity and supports local supply chains, aligning with the principles of a Sustainable Food System. The technology helps ensure that both cultural heritage and economic viability are preserved simultaneously. The commitment to maintaining the "perceived traditional character" of the food (Vanhonacker et al., 2013) means that this economic success is built on authenticity rather than mass-market dilution.

Shifting to AI-powered nutrition connects us to our past, our health, and each other. By creating a system that gives traditional diets the scientific respect and precise measurement they deserve, we are validating the wisdom passed down through generations. When we can easily understand and track the nourishment in our mother’s curry or a local nasi campur, we re-establish a powerful connection to our cultural identity. Moreover, the technology becomes a bridge to the world. The TFK-AI system ensures that when a young person travels to a new country and decides to try an authentic regional dish, they can fully and healthily engage with that new culture’s cuisine. They can discover the deep and nourishing wisdom of another culture’s plate without compromise. This technology is the future of food: it is a tool that unites heritage with health, culture with commerce, and individuals with their ancestral wisdom and ensures that the vibrant flavors of the world remain a source of strength and longevity for generations to come.

 

References 

Blendea, L., Balmus, I. M., Petroaie, A. D., Novac, O., Novac, B., Gurzu, I. L., ... & Timofte, D. V. (2025). From Traditional Medical Patterns to Artificial Intelligence: The Applicability of Digital Biomarkers in Reinventing Personalised Nutrition. BRAIN. Broad Research in Artificial Intelligence and Neuroscience, 16(1, Sup. 1), 179-192. https://www.researchgate.net/publication/390541132.


Elena, P. (2025). Comparative Analysis of Traditional vs. Industrial Fermentation Practices. energy, 17, 18. https://www.agriculturescijournal.com/uploads/archives/20250910184115_1.pdf.


Kush, J. C. (2025). Exploring the Uses of Artificial Intelligence and ChatGPT in Therapeutic Diet and Nutrition. Journal of Data Science and Intelligent Systems. https://www.researchgate.net/publication/395795025.


Liang, Y., Xiao, R., Huang, F., Lin, Q., Guo, J., Zeng, W., & Dong, J. (2024). AI nutritionist: Intelligent software as the next-generation pioneer of precision nutrition. Computers in biology and medicine, 178, 108711. https://pubmed.ncbi.nlm.nih.gov/38852397/.


Mursanto, P., Wibisono, A., Fahira, P. K., Rahmadhani, Z. P., & Wisesa, H. A. (2023). In-TFK: a scalable traditional food knowledge platform, a new traditional food dataset, platform, and multiprocess inference service. Journal of Big Data, 10(1), 47. https://link.springer.com/article/10.1186/s40537-023-00728-1.


Pamularsih, T. R., Sarja, N. L. A. K. Y., & Puspita, N. H. (2025, November). Preserving Cultural Identity Through Digital Empowerment: Enhancing Production and Marketing of Bali’s Traditional Food Industry. In International Conference on Sustainable Green Tourism Applied Science-Social Applied Science 2025 (ICOSTAS-SAS 2025) (pp. 312-320). Atlantis Press. https://www.atlantis-press.com/proceedings/icostas-sas-25/126018022.


Popkin, B. M., Lu, B., & Zhai, F. (2002). Understanding the nutrition transition: measuring rapid dietary changes in transitional countries. Public health nutrition, 5(6a), 947-953. https://pubmed.ncbi.nlm.nih.gov/12633520/.


Suarez, C., & Adibi, S. (2025). Integrating Traditional Nutritional Wisdom into Digital Nutrition Platforms: Toward Culturally Adaptive and Inclusive Health Technologies. Nutrients, 17(12), 1978. https://www.mdpi.com/2072-6643/17/12/1978.


Vanhonacker, F., Kühne, B., Gellynck, X., Guerrero, L., Hersleth, M., & Verbeke, W. (2013). Innovations in traditional foods: Impact on perceived traditional character and consumer acceptance. Food Research International, 54(2), 1828-1835. https://www.sciencedirect.com/science/article/pii/S0963996913005759.

The $2 Curry That Solved My Mother’s Eating Dilemma (and Saved My Trip)

Kassaundra Ferm 

27 November 2025

Traveling with someone, especially family, poses a serious challenge. Suddenly, your day is not your own. When I travel solo, I can do whatever I want, but with a partner, I really have to adjust my rhythm. It is the constant togetherness, the slower pace, and the exposure to another person’s quirks. But honestly, the trickiest part for me is food. My history with eating disorders means my patience is constantly tested when eating with other people, especially my mother, whose dietary restrictions are quite strict (non-dairy, gluten-free, no sugar, and very low-fat). It’s much more of a challenge than traveling with my dad because he is a flexible two-peas-in-a-pod type who loves trying all the nasi campurs in Penang.

Fruit Fusion in Phuket

This difference in approach highlights the Traveler's Dilemma I’ve been observing here in Phuket. There seem to be three types of travelers. First, you have the resort eaters. These people are happy to sit at their friendly hotels, eating expensive food that is vaguely "Thai." Then you have the overspenders. Those who go to clean and overpriced restaurants right off the beach may order a "safe" Massaman curry just to feel adventurous. Last, the third group is the locals, travelers like me who save money and hunt for the heart of the regional cuisine.

What makes Phuket so unique is the clear presence of Muslims and the vibrant Halal food scene. This meant many restaurants catered to Halal standards, which felt instantly comfortable and reminded me of my adventures in Malaysia. But I observed that, though Thai curries are pretty different, they are often made to order rather than served buffet-style.

My strategy when I first got here was simple: find cheap and large portions for my preferred nightly meal after a long day of intermittent fasting. I hit the markets and Halal restaurants to bring food back to the hotel. I was ecstatic on day one to find a clean, 24-hour Halal spot, less than a 10-minute walk away. The kind owner broke down the costs: his green curries cost $2 USD, stir-fries cost even cheaper, especially if I skipped the beef for vegetables and liver (my guilty pleasure). I turned this into a nightly ritual. I would grab this warm, hearty Thai meal to go and eat it alone while watching a YouTube video about the latest consensus on heart disease.

Local Food at Kamala Market

I make sure to have one meal every day with my mom, but she eats very differently. She likes her brightly lit, healthy, organic "Buddha Bowl" spots—the kind that remind her of home. While I appreciate clean food, when I travel, I want local food, not Thai food adulterated to be "healthy" by Western standards. While she ate her falafel salad bowls at places like Fruit Fusion, I decided to issue a challenge.

I started pushing her to try the night markets and local Thai spots to truly taste the authentic flavors. She began with an avocado and grilled shrimp from a night market—still non-traditional, but a step outside her comfort zone. One night, the aroma of my green curry—freshly pounded spices, rich coconut milk—drifted over as she was picking at her avocado. I saw her pause, take a deep breath, and look over. That's when I knew I had her. Over the next few nights, we hit the top Thai restaurants in Kamala, trying Panang curries and the famous limey and spicy Tom Yum (though, yes, she still had to request "no oil" and "no sugar"—Thai dishes are notorious for both). I was happy to see the shift, to see her truly experience how Thailand is supposed to taste.

Her shift proved the point I want to make in this blog: there is nothing that tastes better, or is more rewarding, than the local stuff. It is balanced, healthy, and authentically Thai, not adulterated for the Western palate. This journey crystallized a critical observation: as travelers, we often seek the cheapest or easiest food, but in doing so, we risk compromising our health, overspending, and missing out on an authentic cultural experience.

The core argument of this post is that by intentionally seeking out authentic, traditionally prepared Thai food in what can be called "The Local Way," travelers can reclaim their health, respect local culture and the economy, and embark on a deeper, more mindful journey. I want to show you exactly why you should seek the local ways of eating for so many reasons.

Thai Food Health and Nutrition 

Vegetable Penang Curry & Tom Yum 

In our modern, high-stress world, food is often viewed as a trade-off between pleasure and health. We all know the drill: escaping our stressful reality usually involves late-night snacks in front of a screen. But this escape can come at a real cost to our long-term health if we aren't mindful of what we're consuming. The brilliant thing about the traditional Thai diet is that it effortlessly bridges this gap and offers a culinary blueprint for wellness that long pre-dates any Western nutrition trend. For me, as someone with a history of eating disorders, the intentionality and whole-food focus of traditional Thai cooking felt like a healthy form of control. Rather than restricting Westernized 'healthy' options, it's about choosing nutrient-dense, authentic fuel for the health and wealth of my body. You will not find any trendy "superfood" labels here in Thailand. The health benefits of local food are simply an inherent part of the landscape. All throughout the country, you can find naturally grown, fresh, and nourishing fruits, vegetables, and herbs. My investigation into the science behind traditional Thai cuisine confirms that this food is far more than just delicious; it is a clinically supported functional diet (Khanthapok & Sukrong, 2019). The vibrant colours and intense flavours of the curries come from local spices and herbs—think turmeric, galangal, lemongrass, and chillies—that are packed with potent bioactive compounds. These compounds confer significant anti-inflammatory and antioxidant effects that directly influence the anti-aging process at the cellular level (Khanthapok & Sukrong, 2019). Specifically, the antioxidant and anti-inflammatory properties work to neutralize free radicals and suppress the harmful production of pro-inflammatory cytokines (Khanthapok & Sukrong, 2019). By doing so, this diet actively protects cellular components from oxidative damage, which is a major contributor to age-related decline.

European Food at the Market

This authentic health advantage, however, is rapidly being undermined by Thailand's swift economic and health transition. As society has urbanized, the diet has shifted away from the traditional, rice-based, low-fat pattern towards a more Westernized diet that is alarmingly high in fats, animal products, and sugars (Kosulwat, 2002). This mirrors the destructive trend I witnessed during my capstone research on the nutrition transition in Sri Lanka, a crisis that impacts youth and low- and middle-income countries worldwide. In Thailand, this change is directly linked to a devastating public health crisis: in the early 2000s, diseases of the circulatory system became the number one cause of death, replacing communicable diseases (Kosulwat, 2002). This phenomenon is amplified by pervasive social media marketing and advertising campaigns that encourage young Thai people to shift their palates toward packaged convenience store snacks and fast foods, further fueling the rise of non-communicable diseases. As a future nutrition expert dedicated to tackling the nutrition transition and rising obesity rates, the solution is clear: to eat truly healthy in Thailand today, tourists must actively choose local, traditional fare. The challenge is not the quality of the cuisine itself, but avoiding the rapidly encroaching, Western-influenced convenience foods that tragically mirror and accelerate the unhealthy shift in local eating habits (Kosulwat, 2002). By making the conscious choice to embrace traditional Thai food, we are not only enriching our own wellness but also supporting a vital global effort to alleviate the harmful impacts of globalization on food systems and public health.

Local Food and the Economy 

If you’re anything like me—a long-term traveler needing to maximize your budget and minimize your environmental footprint—the absolute best move you can make is to ditch the air conditioning and head straight for the street vendors and local markets. I certainly would not be able to sustain years of travel by eating at commercialized establishments. And while those ultra-processed snacks and packaged "toastie" sandwiches at the local 7-Eleven are certainly tempting to many tourists, the research on their long-term health effects is a stark warning.

1 USD Coconut Water 

For the budget-conscious traveler, this choice immediately translates into the "Better for your wallet" claim. Research indicates that tourist spending in Thailand is relatively low, contributing to the country’s image as a cheap destination (Pongsirirushakun & Naewmalee, 2003). This affordability is a result of sheer market dynamics: Thailand boasts a massive proliferation of small and local restaurants and food stalls that foster intense competition, effectively dampening prices for food and beverages that are a "must pay" item for every tourist (Pongsirirushakun & Naewmalee, 2003). This explains why some travelers might opt for an expensive, air-conditioned seafood dinner on the beach, while the savvier traveler chooses $2 chicken skewers at the night market. Tourists consistently cite reasonable price as a key factor in their overall satisfaction with the Thai food experience (Kururatchaikul, 2014). I remember the pure joy the first time I had a truly authentic Thai green curry—the flavours exploded in my mouth, and the receipt confirmed it was only 60 baht, or about 2 USD. The study that noted this preference also found that traditional Thai food is rated higher when consumed in Thailand. Local excellence and affordability are fundamentally intertwined in the Thai culinary experience (Kururatchaikul, 2014).

Beyond your budget, choosing local vendors is unequivocally better for the environment, a concept I call eco-efficient eating. While I understand why many Western travelers, like my mother, prefer the well-lit, clean, and air-conditioned establishments—because of stringent food safety rules back home—we need to look past the surface. Thai locals are not going to frequent establishments that serve unsafe food, and these businesses maintain their own, often rigorous, standards. More importantly, we must consider our carbon footprint. A study comparing food service establishments in Phuket found a significant difference in resource use: large, air-conditioned restaurants consume more resources, such as electricity and water (Nguyen et al., 2023). Conversely, smaller, non-air-conditioned street food operations inherently have a lower resource intensity, making them genuinely eco-efficient (Nguyen et al., 2023). By eating local, you are directly supporting a more sustainable business model and reducing your energy consumption impact.  The best, cheapest, and most authentic option is also the most responsible choice for the planet.

Why Authenticity is Worth the Neophobia

The most impactful memories are often made when stepping far outside your comfort zone. Still, my research shows that many tourists are initially held back by a strong psychological barrier: food neophobia—the fear of trying unfamiliar food (Promsivapallop & Kannaovakun, 2020). I totally get it. I remember the look on my father's face when we first saw fried insects at a night market in Chiang Mai, and my mother's laughter at the sight of crocodile meat on skewers—"Ain't no way I am trying that!" Meanwhile, I thrive on trying those daunting and unique foods you cannot find back home, in the United States, whether it’s crocodile skewers, liver dishes (my personal guilty pleasure), or even raw horse meat in Tokyo.

Liver Skewer 

While safety is a commonly cited reservation, with one survey finding that nearly half of European tourists reported falling ill at least once during their holiday, my personal experience as a full-time traveler who spent months in India and constantly eats street food suggests this anxiety is often overblown (Promsivapallop & Kannaovakun, 2019). I have only suffered foodborne illness a handful of times, a testament to the fact that local vendors, despite lacking Western-style certifications or bright, polished floors, often maintain rigorous hygiene standards out of necessity and community reputation. The health issues cited in the research are likely due to general travel issues, variations in food handling, or simply unacclimatized stomachs, rather than to universal "dirty food." Crucially, this fear is something we must overcome, because the ultimate predictor of a tourist's intent to revisit or recommend Thai cuisine is not high hygiene ratings or the lowest price, but affection. You build a powerful emotional connection and a deep cultural reward gained from the authentic experience (Chavarria & Phakdee-Auksorn, 2017).

Tourists who overcome this initial hurdle of food neophobia become the highly satisfied "Culinary Immersionists" (Deesilatham, 2025). These travelers exhibit the highest levels of satisfaction and behavioral intention to return, precisely because they prioritize familiarity and nostalgia over the novelty-seeking behaviour of a beginner. This level of immersion requires active participation in the local food ecosystem, but this ecosystem is gravely threatened by the rise of homogenized retail. The rapid growth of hypermarkets and supermarkets, often owned by foreign firms, has been directly linked to the decline of traditional fresh markets (Banwell et al., 2013). This transition carries profound social costs: Fresh markets are essential anchors of community social capital and provide a critical source of income and support for local women vendors (Banwell et al., 2013). The research highlights that women make up the majority of stallholders and wholesalers, often operating within intricate kinship, friendship, and commercial networks (Banwell et al., 2013). These networks provide essential support, including financial sharing and social counselling, meaning the decline of the fresh market eliminates business and dismantles a social safety net and a vital source of livelihood. This is why sticking to the modern and convenient food scene is the very definition of a "tourist trap." To truly tap into the magic and preserve the cultural fabric that makes Thai cuisine globally famous, you must seek out traditional foodscapes, street stalls, old-school market vendors, and the sources of regional culinary culture—before they are permanently replaced by modern, less authentic alternatives.

MY VERDICT 

The real journey I took through Thailand was a personal battle fought over dinner plates. Navigating the night markets and the Traveler's Dilemma with my mother, whose strict dietary needs initially felt like a wall between us, taught me that the easiest food choice is almost always the most detrimental. That initial tension—my constant togetherness tested by her quirks and my own history—was resolved by the authentic quality of the local cuisine itself. The Westernized options, from fast-food franchises to ultra-processed snacks at convenient 7-Elevens, are simply fleeting pleasures and a part of a destructive nutrition transition that has tragically made circulatory disease the number one cause of death in Thailand (Kosulwat, 2002).

But the solution is deliciously simple. By intentionally choosing "The Local Way," travelers engage in a powerful act of resistance and benefit in three profound ways:

Better for Your Body: You tap into a naturally functional diet that delivers potent anti-inflammatory and anti-aging compounds from herbs and spices (Khanthapok & Sukrong, 2019). You choose traditional and whole foods over the processed options, fueling a public health crisis.

Better for Your Wallet & the Planet: You benefit from the fierce market competition that makes Thailand a cheap destination (Pongsirirushakun & Naewmalee, 2003) and simultaneously support the eco-efficient street vendors who use fewer resources than their air-conditioned counterparts (Nguyen et al., 2023).

Ditch the Tourist Trap: You bypass the homogenized retail scene that contributes to the diminution of regional culinary culture and threatens the livelihoods and social safety nets of local women vendors (Banwell et al., 2013). You unlock the "affection"—the emotional connection—that is the accurate predictor of a memorable culinary experience (Chavarria & Phakdee-Auksorn, 2017).

My mother’s eventual shift from her safe and familiar falafel bowls to enthusiastically trying Panang curries and limey Tom Yum is the best evidence I have. She saw that the authentic flavors were better-tasting yet genuinely rewarding. Her initial fear was worth confronting for the immense cultural and psychological payoff.

Morning Glory & Green Curry

As a future nutritionist, I know that fighting the impacts of globalization on food systems is a monumental task. But the fight starts with conscious decisions, one meal at a time. My challenge to you comes from both my research and my heart. So, the next time you land in Thailand, hunt down the stall with the long line of local motorbikes, skip the air conditioning, and savor the intensity of those freshly prepared ingredients. Be a Culinary Immersionist (Deesilatham, 2025). Know that your $2 meal is contributing to a healthier body, a healthier planet, and the preservation of a precious global food heritage.

Stop eating like a tourist. Start eating like a local.

References

Banwell, C., Dixon, J., Seubsman, S. A., Pangsap, S., Kelly, M., & Sleigh, A. (2013). Evolving food retail environments in Thailand and implications for the health and nutrition transition. Public health nutrition, 16(4), 608-615. https://pmc.ncbi.nlm.nih.gov/articles/PMC3698210/. 

Chavarria, L. C. T., & Phakdee-Auksorn, P. (2017). Understanding international tourists' attitudes towards street food in Phuket, Thailand. Tourism Management Perspectives, 21, 66-73. https://www.sciencedirect.com/science/article/pii/S2211973616301143. 

Deesilatham, S. (2025). Exploring Memorable Thai Food Experiences: A Segmentation Approach in Culinary Tourism. Journal of Accountancy and Management, 17(2), 125-152. https://so02.tci-thaijo.org/index.php/mbs/article/view/273947/185495. 

Khanthapok, P., & Sukrong, S. (2019). Anti-aging and health benefits from Thai food: Protective effects of bioactive compounds on the free radical theory of aging. Journal of Food Health and Bioenvironmental Science, 12(1), 54-67. https://li01.tci-thaijo.org/index.php/sdust/article/view/186569. 

Kosulwat, V. (2002). The nutrition and health transition in Thailand. Public health nutrition, 5(1a), 183-189. https://pubmed.ncbi.nlm.nih.gov/12027283/. 

Kururatchaikul, P. (2014). Food tourism in Thailand: Consumer behaviors of foreign tourists in Thailand on Thai food (Doctoral dissertation, Waseda University).

Nguyen, H. A. T., Gheewala, S. H., Prueksakorn, K., Khunsri, S., Thaweechot, J., & Raksa, P. (2023). Operational Efficiency and Environmental Impacts of Food Service Establishments in Phuket, Thailand. Sustainability, 15(24), 16820. https://www.mdpi.com/2071-1050/15/24/16820. 

Pongsirirushakun, A., & Naewmalee, K. (2003). An analysis of foreign tourist expenditure in Thailand. TDRI Quarterly Review, 18(2), 9-16. https://www.thaiscience.info/journals/Article/TQR/10974650.pdf. 

Promsivapallop, P., & Kannaovakun, P. (2019). Destination food image dimensions and their effects on food preference and consumption. Journal of destination marketing & management, 11, 89-100. https://www.sciencedirect.com/science/article/pii/S2212571X18302002. 

Promsivapallop, P., & Kannaovakun, P. (2020). Factors influencing tourists’ destination food consumption and satisfaction: A cross-cultural analysis. Asia-Pacific Social Science Review, 20(2), 9. https://animorepository.dlsu.edu.ph/apssr/vol20/iss2/9/. 

The Halal Test: Navigating Faith, Fear, and Food in Malaysia

By Kassaundra Ferm

21 November 2025 

I. Introduction

Masjid Al Hana

The moment the plane doors open in Malaysia, you're struck by the air—a warm, humid embrace carrying the scents of spices, rain, exhaust, and endless possibilities. Stepping onto Malaysian soil, especially in the island paradise of Langkawi, feels like entering a vibrant, multi-layered story. The colors seem more vivid, the smiles wider, and the aroma of food promises an adventure for both my heart and stomach.

I feel proud to have found Jesus, and as a Christian, I usually find it easy to share my faith while traveling. For example, in India, I often tell Hindus that I am Christian, knowing they will understand. Although we worship different gods—since they honor other deities and don't believe Jesus Christ shed his blood and died for their sins—they are usually open to discussion. However, I often struggle to share this part of myself with Muslims, worried they might judge me.

Malaysia represented the ultimate test of my internal conflict. I was searching for understanding and a way to coexist in a country where Islam is the official religion. The tension between my desire to share the Gospel and the street-smart caution I had to exercise shaped my experience. This post is a heartfelt reflection on my time in Malaysia, including the sense of safety I felt, the challenges of navigating the halal food scene and cultural segregation, and the profound lessons I learned about faith, fear, and discovering common ground. My biggest question was: Could I, as an American woman who follows Jesus, walk around feeling truly safe, loved, and accepted? I believe the answer I found is one we all need to hear.

II. The Malay Paradox

To understand Malaysia today, it's essential to examine its foundations. The development of its diverse, multi-ethnic, and multi-religious society began with a series of key historical events—from the peaceful arrival of Islam through traders to the significant influx of Chinese and Indian laborers during British colonial rule. Today, the nation is a remarkable mosaic with a clearly defined center.

Langkawi

The Federal Constitution of Malaysia states that Islam is the "religion of the Federation." This designation gives Islam official recognition and state support. However, the Constitution also clearly guarantees that "every person has the right to profess and practice his religion" peacefully throughout the country (Ghani & Awang, 2017). Malaysia is an officially Muslim nation that, in practice, functions as a secular state, ensuring fundamental religious rights for its diverse population. This constitutional balance—where Islam is recognized as supreme but other faiths are also protected—forms the foundation of Malaysia’s approach to religious tolerance.

Adding another layer of complexity is the statutory definition of "Malay" itself. According to the Constitution, a person is considered Malay if they are Muslim, habitually speak Malay, and observe Malay customs. You could say that Malay is less of an ethnic or linguistic category and more of a religious identity. Under this constitutional definition, converting out of Islam effectively means losing your legal status as a Malay, a social, cultural, and political designation that grants access to certain opportunities and benefits (Ghani & Awang, 2017). This unique legal framework means that, for most Malaysians, ethnic identity, cultural practices, and religious affiliation are essentially intertwined. In 2016, the Bumiputera—primarily Malay Muslims—made up 68.8% of the population, followed by Chinese at 23.4% and Indians at 7% (Raji et al., 2017). The Malay-Muslim identity is deeply embedded in the country's constitution and cultural fabric. 

III. Halal to be or not to be 

In Malaysia, food reflects both culture and faith. The landscape is heavily influenced by the concept of Halal, which means permitted or lawful. I used to think Halal simply meant avoiding pork, but it actually encompasses a broader standard known in Malay as Halalan-Toyyiban, meaning "permissible and wholesome." This standard emphasizes purity, hygiene, and ethical processing (Arsil et al., 2018). The regulatory body, JAKIM, under the Department of Islamic Development Malaysia, monitors this compliance throughout the supply chain. This rigorous process is a cornerstone of the country’s Islamic identity.

Colorful Malay Cuisine

For me, as a Christian traveler, the pervasive focus on Halal was a massive convenience. I always knew that if I was near a masjid (mosque) or madrasah (religious school), there would be an abundance of local, affordable, and incredibly delicious food options. They were reliable anchors of local culinary excellence.

I especially enjoy nasi campur, the mixed rice dish where you pick from an array of curries, vegetables, and meats. I love finding local spots during lunch and dinner times filled with locals. One evening in Kuah, Langkawi, I nearly bumped into a roadside nasi campur stall that opens after 6 p.m. It was clear right away that it was a Muslim Malay-run place, with no other non-Malays in sight. Inside, steam rose from pots of tasty vegetable curries, such as spicy eggplant and a broccoli stir-fry, alongside rich fish curries and freshly grilled skewers of hati ayam (chicken liver). I filled my plate until it felt like a tower of savory delight. They charged me no more than three dollars for a meal that truly satisfied. The Muslim woman running the stall, whose English was limited, greeted me with a warm and genuine smile.

This experience highlights the depth of the Malaysian Muslim consumer's values. Halal is embraced for being clean and valued for its association with "healthy" physical health, which is a vital component in achieving a "better future" and being a "Good Muslim" (Arsil et al., 2018). The food is seen as wholesome and pure, rich in healthy vegetables and protein. 

Yet, alongside this beautiful integration, I observed a clear culinary segregation. In Kuah, I noticed an abundance of Thai and Chinese seafood restaurants. I rarely saw Malay Muslims in those establishments, and the opposite was true for the Malay-run nasi kandar and nasi campur spots. Why? The Chinese and Thai options would include pork and shellfish, foods forbidden in Islam. Food, which is such an agent of acculturation in Malaysia, with Malay cuisine being a magnificent amalgamation influenced by Arab, Indian, Chinese, and Javanese cultures (Raji et al., 2017), also serves as a clear line of demarcation. The multi-racial food paradise coexists with distinct ethnic eating spheres.

My observations of this segregation were confirmed, in a rather blunt way, by the Chinese guy who managed the OYO hotel where I was staying. He was brutally honest, decidedly pro-China, and skeptical of the Malaysian government’s dynamics. He scoffed whenever he saw me returning with takeout containers from my beloved Muslim Malaysian food places, encouraging me instead to eat at the cheap Chinese restaurant across the street. He described how the government years ago had been brutal to the Chinese community, but elaborated that it has been better since the last election, which gave the Chinese community a foothold in politics, where 40 percent of the government, he claimed, was now Chinese. He was very open when I told him I was Christian, explaining that as a Buddhist, he doesn't necessarily believe in heaven, but he said the Muslims were "crazy" and "violent." He conceded that Malay Muslims were better than Arab Muslims because they are "not as extreme" and are "more welcoming to Chinese now with changing culture." Based on this interaction, I felt unsettled by the underlying tensions.

IV. Safety and the Christian Experience

During my time in public spaces, from crowded street markets to quiet beaches, I felt incredibly safe, loved, and welcomed. My travel experience was universally positive. Most people, seeing an American, likely assumed I was Christian, but I did not openly share my Christian faith with many Malaysians.

My internal experience was more complex. I am a Christian who is proud to have found Jesus, and I don't usually feel uncomfortable sharing the gospel as I travel. In India, for instance, I always told Hindus I was Christian, and they were very open to discussing our different faiths, even though we do not share the same God. However, I often find it difficult when I meet Muslims to share that part of myself, fearing judgment or even worse.

This reluctance stems from the knowledge that while freedom of religion is constitutionally protected, there are clear limits on religious expression. Proselytization, or sharing the faith, toward Muslims is strictly prohibited or severely restricted in Malaysia (Ghani & Awang, 2017). This context dictates caution. While I believe God is everything and the most important thing in this existence, street smarts and discernment are important when traveling to certain countries. You can discuss beautiful, unifying topics like food, politics, education, and science, but when it comes to religion, it is often a slippery slope. You never know if you are talking to someone who believes extreme interpretations of the Quran that encourage hostility towards non-believers. To be safe, as a Christian or Hindu or with any religion that could face persecution, you must be wary and street smart.

Chinese Influence in Penang

My Christian experience was also geographically polarized. I saw a ton of churches in Georgetown, Penang, with Baptist churches and many others. This makes sense given the island's history and how Europeans brought their religion with them. It was beautiful to see such a strong Christian presence in Penang. It felt like an open mix of different cultures, with Little India, Chinatown, and the Muslim neighborhoods all embraced together. Penang truly embraces a beautiful melting pot. I could see myself living in Penang, finding a strong church community, and feeling accepted.

Langkawi, however, was another story. No visible churches. Instead, there were mosques and masjids everywhere—within a ten-minute walk of each other—and the call to prayer was much more prominent. I felt the pure Malay-Muslim influence much more profoundly there than in Penang. In these other parts of Malaysia, it would be much more difficult to find a Christian community, and I would constantly be aware of the possibility of being bombarded by Muslims who might try to convert me.

V. Coexistence and the Future

Despite the constitutional complexities and the occasional cultural segregation I observed in the food scene, the general tone of society is one of coexistence. The multi-ethnic groups coexist successfully in daily life, sharing common languages and profoundly influencing each other’s cultures (Sulong et al., 2019). The Malay food heritage itself is a testament to this, influenced by a myriad of cultures, including Arab, Indian, Chinese, Javanese, and others (Raji et al., 2017).

However, friction persists. The government maintains affirmative action policies often tied to Bumiputera status, which favor the Malay majority in areas such as education and economic opportunities. The political landscape creates the friction expressed by the Chinese hotel manager, who clearly felt excluded until the recent political shift.

My reflection on this tension is centered on love and acceptance. Just because someone follows a religious text doesn't make them fanatic or dangerous or aggressive or unsafe. I can be a woman from America who follows Jesus, and I can walk around and feel incredibly safe and loved in Malaysia and accepted, which is most important. We should be open to finding ways we can all come together and give each other love, be accepting of one another, and open our hearts to find that we have more in common than we might think. We all just want to be loved, give love, and contribute to society in a good way.

VI. Conclusion

My time in Malaysia was marked by two distinct soundscapes: the steady, resonant call to prayer echoing over the low hills of Langkawi, and the lively, mixed chorus of Georgetown, where church bells and temple chants mingled with the smells of Chinese hawker stalls. Langkawi felt like the safe, beautiful core of Malay identity, where faith was unwavering and all-pervasive. In contrast, Penang seemed like the grand laboratory of Malaysia’s cultural experiment, a place where different cultures clash and merge, demonstrating that the idea of a 'melting pot' can indeed work.

Chinatown Penang

This experience taught me an important lesson about travel: the importance of situational faith. My faith in Jesus means everything to me, and I believe God is the most important thing in this life. However, Malaysia showed me that honoring that belief doesn't always require speaking it aloud. Sometimes, it’s about being street smart—being aware of political and constitutional sensitivities, like the ban on proselytizing—and choosing grace over confrontation. I realized that my own comfort and safety as a traveler depended on being cautious about what I discussed with others. I learned to enjoy conversations about things like food and science without getting caught up in the complex politics of religion.

I discovered that I could be an American woman who follows Jesus and walk around Malaysia feeling incredibly safe, loved, and accepted. This sense of acceptance, affirmed by the warm smiles of women at the nasi campur stall, matters most. It shows that people will hold onto their beliefs, and we must allow that without imposing biases rooted in fear. Malaysia's complexity—its strict Halal rules (Arsil et al., 2018) coexisting with colonial-era churches in Penang—is a powerful reminder that coexistence is possible, as long as we find a respectful balance between faith and cultural laws. Leaving Malaysia, I felt hopeful, convinced that love, positive contributions, and recognizing our shared humanity are the ways forward, even when our spiritual paths differ. I encourage everyone to visit this extraordinary country and discover their own sense of grace.

References

Arsil, P., Tey, Y. S., Brindal, M., Phua, C. U., & Liana, D. (2018). Personal values underlying halal food consumption: evidence from Indonesia and Malaysia. British Food Journal, 120(11), 2524–2538.

Ghani, R. A., & Awang, J. (2017). A review on writings on religious tolerance in Malaysia. International Journal of Islamic Thought, 12(12), 72-82.

Raji, M. N. A., Ab Karim, S., Ishak, F. A. C., & Arshad, M. M. (2017). Past and present practices of the Malay food heritage and culture in Malaysia. Journal of Ethnic Foods, 4(4), 221-231.

Sittisa, E. (2015). CULTURES, NORMS, RULES: A CASE STUDY OF THE MALAYSIAN HALAL INDUSTRY, AN INSIGHT INTO THE MODERN ISLAMIC WAYS OF LIFE [Master's thesis, Thammasat University]. https://ethesisarchive.library.tu.ac.th/thesis/2015/TU_2015_5303040082_3327_1869.pdf

Sulong, R. H. R., Abd Rahman, M. Z., & Hussain, A. M. (2019). The development of a multi-ethnic and multi-religious society in Malaysia. Journal of Al-Tamaddun, 14(1), 105-115.

Why I Blame the Commercial Food Industry for the Global Obesity Crisis

 By Kassaundra Ferm 

16 November 2025 

Cutting Through the Noise on Butter and Seed Oils

By Kassaundra Ferm 

15 November 2025

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On social media, the world of nutrition can be utterly confusing. As someone genuinely concerned with nutrition and health, I was surprised to find such a significant online discourse with differing opinions about seed oils and butter. The debate often centers on saturated fats and oleic acids versus linoleic acids, and which fat is more demonized.

On one side of the equation, there are vegan or plant-based oil advocates who argue that butter, beef tallow, and ghee are clearly high in saturated fats, should not be consumed, and lead to an increased risk of heart disease. They frequently cite research, such as that derived from the Mediterranean diet, which indicates that plant-based oils like olive oil are more heart-healthy.

Then, you have the other side—often comprised of carnivore or high-fat diet proponents—who claim that all the demonization against butter was false. They argue that seed oils are ubiquitous in our food system and are the major contributor to the current obesity and non-communicable disease epidemic in America and worldwide. They point out that ultra-processed foods often contain a high amount of cheap seed oils and partially hydrogenated fats, which they claim are detrimental to human health.

It can be difficult to navigate these opposing viewpoints from the vegan and the carnivore camps, each claiming that the other's fat is worse. I decided to conduct my own research, examining the scientific literature to make an informed assessment.

Malaysian Curries Cooked In Oils

My personal context adds to this urgency. I frequently eat street food in Asia. Most local cooks here use vegetable oils in their curries and sauces. By default, I consume a lot of vegetable seed oils in my diet, particularly as I travel and eat out. Seed oils are the cheaper option in many of these countries; it was only in places like Sri Lanka and Thailand where I commonly saw coconut oil, which is a fat higher in saturated fat. Here in Malaysia, where I am currently located, they often use seed oils in local and traditional dishes to cook vegetables, fish, and meat, as they are cheaper than butter.

This makes the question vital for me; if seed oils are truly unhealthy and can lead to health problems, I need to be more conscious in my choices. Although I am on a budget and opt for cheaper and local food options, I need to know if I should make an effort to choose options like steamed foods or those cooked with water instead of oil.

My goal is not to stress about this, nor do I want others to stress about it. The primary objective of this investigation is to synthesize all the conflicting thoughts circulating in the media, examine the actual scientific research, and identify the underlying consensus among researchers. What evidence do we truly have for or against seed oils and butter? Should we be most concerned with the specific fats themselves, or should we simply aim to eat fewer ultra-processed foods and cook more of our meals at home? But for people like me who travel or find that it is cheaper to eat out and cannot cook, what are we supposed to do? How can we optimize our well-being despite the powerful food system that keeps people sick and confused by sending mixed messages through advertising and individuals claiming to be nutrition experts simply because they took an online course?

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1. The Power of Unsaturated Fats to Lower Bad Cholesterol

 (Rosqvist & Niinistö, 2024) 

The most consistent and compelling evidence in the body of research focuses on the dramatic difference between saturated and unsaturated fats in terms of their impact on a primary heart disease risk factor: LDL-cholesterol, often referred to as "bad cholesterol." This effect is driven by the fatty acid composition of the fat you choose, as butter, which is rich in Saturated Fatty Acids (SFAs), provides the opposite dietary signal of plant oils (Górska-Warsewicz et al., 2019). A controlled clinical trial (Wardlaw & Snook, 1990) demonstrated this clearly. When men with high cholesterol replaced the saturated fat in butter with either corn oil, rich in polyunsaturated fatty acids (PUFAs), or high-oleic acid sunflower oil, rich in monounsaturated fatty acids (MUFAs), they experienced highly significant reductions.

2. Dramatic Reductions in Atherogenic Lipids

The clinical difference between butter and vegetable oil in that landmark crossover study was profound. Compared to the butter-based diet, the vegetable oil diets slashed Total Cholesterol by 16–21% and LDL-cholesterol by 21–26% (Wardlaw & Snook, 1990). This represents a significant change in markers directly linked to atherosclerosis and heart disease risk. The substitution of SFA-rich butter for unsaturated oils achieved these results, even when the overall total fat intake remained high, which indicates that the type of fat is more important than the total amount of fat consumed (Wardlaw & Snook, 1990).

3. Butter's Role in Elevating LDL-Cholesterol

The finding that SFA-rich butter negatively impacts blood lipids is not only a historical observation. It is currently a consensus. A comprehensive 2024 Nordic Scoping Review, which analyzed evidence for new dietary guidelines, concluded unequivocally that butter increases LDL-cholesterol when compared to virtually all other fats and oils (Rosqvist & Niinistö, 2024). This makes butter a direct contributor to elevated risk factors, and it forces health guidance to prioritize the reduction of SFA intake as the major focus for improving one's lipid profile (Wardlaw & Snook, 1990).

4. Mortality and Chronic Disease Risk

Beyond the immediate effects on cholesterol, the research highlights a significant difference in long-term health and longevity between the two types of fat. Multiple prospective cohort studies have linked butter consumption to an increased risk of long-term health issues and mortality. The highest butter intake was associated with a 15% higher total mortality risk in one large study, a finding supported by commentary emphasizing that replacing butter with unsaturated plant oils, like canola, soybean, or olive oil, was linked to lower overall mortality (Zhang et al., 2025; Park & Park, 2025).

5. The Protective Power of Olive Oil

The protective effects are strongly associated with unsaturated vegetable oils, particularly those rich in Monounsaturated Fatty Acids (MUFAs). For instance, olive oil, which is known as a cornerstone of the Mediterranean diet, exhibits the opposite health outcome compared to butter. Its intake has consistently been associated with a reduced risk of Cardiovascular Disease (CVD), type 2 diabetes (T2D), and total mortality in prospective cohort studies (Rosqvist & Niinistö, 2024). The powerful and protective benefit is largely attributed to its high MUFA content and other beneficial compounds (Rosqvist & Niinistö, 2024).

6. Butter and Cancer Risk

The health concerns surrounding butter extend beyond cardiovascular health. Research indicates that butter may be associated with an increased risk of certain cancers, specifically endometrial cancer and non-Hodgkin lymphoma (Rosqvist & Niinistö, 2024). In contrast, oils like olive oil have been shown to have a protective association against several types of cancer (Rosqvist & Niinistö, 2024). This dichotomy, where butter increases risk and oils decrease it, strongly favors the dietary shift recommended by nutritional experts (Park & Park, 2025; Zhang et al., 2025).

7. Beware of Industrial Processing 

While the core recommendation favors liquid plant oils over animal fats, it is important to recognize that not all vegetable fats are created equal. Historically, the most problematic vegetable fats were those that were heavily processed and high in Industrial Trans-Fatty Acids (IP-TFAs), such as early formulations of Hydrogenated Vegetable Oils (HVOs) used in hard margarine. These TFAs were clearly linked to metabolic harm and a significant reduction in desirable HDL cholesterol levels (Wood et al., 1993; Hosseinpour-Niazi et al., 2016). Modern guidelines recommend avoiding fats high in TFAs and being mindful of tropical oils, such as palm and coconut oil, which, due to their high SFA content, are grouped with butter as fats to use sparingly (Rosqvist & Niinistö, 2024).

8. A Nutritional Trade-Off: Essential Vitamins and Fatty Acids

The choice between oil and butter is also a trade-off in obtaining essential nutrients. The average Polish diet demonstrated that butter was the main source of problematic Saturated Fatty Acids, while vegetable oils were the largest supplier of beneficial Polyunsaturated Fatty Acids (PUFAs) (Górska-Warsewicz et al., 2019). Furthermore, oils, especially extra-virgin varieties, contain bioactive components such as polyphenols and antioxidants, which contribute to their overall health benefits, including a greater potential for reducing inflammation markers compared to other fats (Rosqvist & Niinistö, 2024).

9. The Simple Takeaway: Swap Saturated for Unsaturated, Maintain Flavor

The consistent message across decades of nutritional science is not that you must eliminate all fat, but rather that you must dramatically reduce your intake of saturated fat (Wardlaw & Snook, 1990). You can swap SFA-rich butter for MUFA- and PUFA-rich oils for cooking and baking. This substitution offers a dual benefit: a clinically significant reduction in damaging LDL-cholesterol and a clear link to a reduced risk of chronic diseases and overall mortality (Rosqvist & Niinistö, 2024; Zhang et al., 2025). The evidence is overwhelming, where unsaturated oils are the superior choice for promoting long-term cardiovascular health (Rosqvist & Niinistö, 2024).

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10. Comparing SFAs and Other Fats

One reason for the confusion is that butter's impact looks different depending on what it’s being compared against. While the consensus confirms that butter increases LDL-cholesterol compared to virtually all vegetable oils (Rosqvist & Niinistö, 2024), its effect may not be significantly worse than other SFA-rich sources. Specifically, clinical trials have shown that substituting vegetable oils for butter results in a decrease in LDL-C; however, butter's SFA profile may be viewed neutrally when compared to other high-SFA animal fats (Rosqvist & Niinistö, 2024). Furthermore, early historical reviews noted that butterfat was equally well absorbed as vegetable fat, which suggests it has no inherent inferiority. However, modern data have moved beyond simple absorption of fats to focus on lipid effects (Smith, 1948).

11. The Role of the Total Diet and the HDL-Cholesterol Question

Another source of confusion relates to the effect on HDL-cholesterol, commonly referred to as "good cholesterol". Some early concerns about Polyunsaturated Fatty Acids (PUFAs), such as those found in corn or safflower oil, were that they might reduce beneficial HDL-C levels, a factor that would offset the benefit of lowering LDL-C (Wardlaw & Snook, 1990). In that scenario, replacing butter with MUFA-rich oils was sometimes touted as the "best way" because MUFAs lowered LDL-C without reducing HDL-C. The studies compiled here confirmed that substituting butter with MUFA- or PUFA-rich oils did not significantly alter HDL-cholesterol levels (Wardlaw & Snook, 1990). When butter is used within a generally healthy diet, its isolated effect on HDL-C is often negligible, which led some researchers to conclude that its impact is not entirely negative.

12. The Lesser of Two Evils: Butter vs. Industrial Trans Fats

Perhaps the strongest argument for why butter is viewed as "okay" lies in its comparison to Industrial Partially Hydrogenated Trans-Fatty Acids (IP-TFAs), historically found in some hard margarines and partially hydrogenated vegetable oils (PHVOs). Research has clearly shown that TFAs are highly detrimental, as they increase the levels of bad lipids and specifically reduce the desirable HDL cholesterol (Wood et al., 1993; Hosseinpour-Niazi et al., 2016). When consumers realized the severe negative health effects of IP-TFAs, the naturally occurring SFA in butter, which does not carry the same structural lipid risk as trans fats, looked like a healthier and more "natural" alternative. This comparison positioned butter as the safer choice during the height of the anti-trans-fat movement, despite modern unsaturated liquid oils being nutritionally superior to both (Mannucci et al., 2023).

As my research has shown, the confusion dominating nutrition media stems from a failure to communicate the scientific consensus amidst the noise of passionate, and often profitable, dietary extremes. While the online debate pits vegan oil advocates against carnivore butter enthusiasts, the research calls for a sensible substitution.

The nine studies I reviewed deliver a remarkably clear answer: Unsaturated oils are nutritionally superior to butter for cardiovascular health (Rosqvist & Niinistö, 2024). The case against butter is not subtle. Butter significantly increases the major risk factor, LDL-cholesterol, compared to virtually all vegetable oils and is linked to higher total mortality (Zhang et al., 2025; Rosqvist & Niinistö, 2024). The protective power of oils like olive and canola is equally evident and strongly correlates with a reduced risk of CVD, T2D, and death (Rosqvist & Niinistö, 2024).

My situation here in Asia illustrates the limitations of rigid and Western-centric dietary advice. When I eat local street food, the fat being used, which is usually a cheap and liquid seed oil, is not an ideological choice but an economic necessity.

The good news is that the research strongly supports the default position of many Asian street food vendors. The PUFA and MUFA-rich oils being used, even if they're the cheapest option, are fundamentally better for my heart health than the SFA-rich butter often favored in Western and carnivore cooking (Wardlaw & Snook, 1990). The type of fat is more important than the total amount of fat, which means the simple act of choosing a liquid oil over a solid SFA-rich fat is the biggest nutritional win I can get (Wardlaw & Snook, 1990).

The most powerful takeaway from my entire investigation should shift my personal focus away from the fat-on-fat battle and toward the ultra-processed food (UPF) epidemic.

The "seed oil demonization" camp has one valid point: UPFs contain massive amounts of cheap and low-quality fats that are often hydrogenated or chemically altered, which are combined with sugar, salt, and additives to drive overconsumption (Mannucci et al., 2023). While Industrial Trans-Fatty Acids (IP-TFAs) are truly detrimental (Wood et al., 1993), the simple and non-hydrogenated seed oils used in a local curry are worlds apart from the fats found in a factory-produced frozen meal or mass-market cookie.

Therefore, the final answer to my initial question, "Should we be concerned with the fats themselves, or should we aim to eat less ultra-processed foods?" is both. For one, I need to minimize my exposure to Ultra-Processed Foods. That way, I can reduce harmful IP-TFAs and excessive SFA and sugar combinations in my diet. Additionally, when I consume fat, I should opt for unsaturated liquid oils over SFA-rich solid fats, such as butter, tallow, ghee, and tropical oils. The evidence is overwhelming that the substitution saves lives and lowers disease risk (Rosqvist & Niinistö, 2024; Zhang et al., 2025).

For my budget and travel lifestyle, this means I should not stress. The street food oils, by default, are often superior to many Western alternatives. The most effective consciousness shift should not be me agonizing over one type of seed oil. I should simply choose steamed or water-cooked dishes when possible, as I correctly hypothesized, to reduce overall energy density.

The "nutrition experts" and advertisers can continue to confuse us on social media, but the scientific literature offers a simple message that is accessible, affordable, and actionable. Swap saturated fats for unsaturated fats. This simple truth cuts through the noise and provides a foundation for well-being, regardless of where I am or my budget.

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References

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