Which fats should you cook with day to day?

Fat is not simply good or bad. What the notification addresses is the balance between types of fat, not cutting fat out.

What does the notification say?

Annex 2 of Thai Ministry of Public Health Notification No. 447 (B.E. 2566) recognises that reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.

The addendum issued by the Food Division on 31 October 2025 adds a further statement: replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.

The first statement is available to foods meeting the low, free or reduced saturated fat criteria under the nutrition labelling notification. The replacement statement carries its own separate conditions.

The operative word is replacing, not removing.

What are the types of fat?

Saturated fat is found in palm oil, coconut milk, animal fat, butter and processed foods.

Monounsaturated fat is found in olive oil, canola oil, avocado and nuts. Rice bran oil is a mixed oil, roughly equal parts mono- and polyunsaturated with about a quarter saturated.

Polyunsaturated fat is found in soybean oil, sunflower oil, seeds and oily sea fish.

What can be adjusted in Thai cooking?

Coconut milk carries the most weight. It does not have to go — reducing how often it appears, or using a diluted version in some dishes, changes the overall picture.

Switch the everyday frying oil to rice bran or soybean oil for some meals.

Alternate frying with boiling, steaming and grilling.

Add oily sea fish a couple of times a week.

Does fried food have to stop?

No. What matters is frequency and the balance across a week, not any single meal.

How do you read the label?

The nutrition panel lists total fat and saturated fat on separate lines. Saturated fat is the line to look at.

Products using the replacement statement carry an additional condition about showing comparison information on the label.

Dietary supplements are not intended to prevent, treat or cure any disease.