New Food Pyramid Prioritizes Plant-Based Foods Over Meat

An international team of scientists, led by researchers at Brigham Young University in Utah, has developed a new food pyramid that diverges from traditional recommendations by emphasizing plant-based foods and limiting meat consumption.

This new pyramid, based on dietary guidelines from 11 countries including the U.S., Canada, Australia, and several Nordic nations, recommends prioritizing whole grains, fruits, vegetables, and plant-based proteins like lentils and chickpeas. It advises minimizing the consumption of ultra-processed foods and sugary drinks. The researchers suggest this approach could prevent millions of premature deaths from diseases such as heart disease and cancer.

The study, published in the journal Advances in Nutrition, analyzed dietary guidelines and recent health outcome research to create a comprehensive food guide. The pyramid is also influenced by the EAT-Lancet Planetary Health diet, which promotes health and environmental sustainability.

According to the new pyramid, the foundation consists of vegetables, fruits, and whole grains. It suggests consuming five combined servings of fruits and vegetables daily, encouraging variety. Approximately half of all grain consumption should come from whole grains or low-glycemic sources, such as quinoa and basmati rice, which have a slower impact on blood sugar.

The researchers highlighted that these foundational foods are rich in fiber and micronutrients, essential for a healthy diet. Estimates suggest that a significant portion of Americans do not meet the recommended daily fiber intake. Increased consumption of fruits, vegetables, and whole grains has been linked to improved heart and metabolic health.

Additionally, the pyramid recommends daily consumption of about 125 grams of legumes, nuts, and seeds, alongside 50 grams of tubers like potatoes. These foods are noted for their protein, unsaturated fats, fiber, and vitamin content, which can help lower cholesterol and reduce the risk of type 2 diabetes, heart disease, and overall mortality.

Dairy consumption is advised to be limited to 250 grams per day, with a preference for yogurt or soy milk over full-fat dairy due to its saturated fat content, which can be linked to heart disease.

The guidelines suggest replacing saturated fats found in butter, cream, and fatty meats with healthier unsaturated fats, such as olive and avocado oil, to promote lower blood pressure and cholesterol levels.

For meat, the focus should be on white meats like fish and chicken, with a recommended daily intake of no more than 30 grams. Consumption of red meats, such as beef, should be limited to 14 grams per day. These limits are informed by concerns about heart disease, diabetes, colorectal cancer, and the environmental impact of livestock farming.

Ultra-processed foods, sugary snacks, and drinks are recommended to be consumed only sparingly as occasional treats due to their association with obesity, diabetes, and heart disease risks. The pyramid does not outright ban any foods.

This approach contrasts with the Dietary Guidelines for Americans, which have previously encouraged meat consumption as a cornerstone of the diet. The researchers behind the new pyramid emphasize that prioritizing plant proteins can also reduce greenhouse gas emissions and other environmental impacts associated with livestock farming. They assert that dietary choices must consider both personal health and the planet's health.