New Food Pyramid Puts Healthy Carbs and Plant-Based Foods First

A newly developed international food pyramid, published in Advances in Nutrition, places a strong emphasis on healthy carbs and plant-based foods. The pyramid, created by 22 nutrition experts from around the world, prioritizes plant-based proteins, unsaturated plant oils, and high-fiber carbohydrates over animal proteins. This is in contrast to the updated U.S. dietary guidelines, which place a stronger focus on animal proteins.

The new pyramid, designed by a team led by BYU professor Karen Della Corte, is the first of its kind to reflect scientific agreement across multiple countries and cultures. It is based on the EAT-Lancet Planetary Health Diet and is guided by three principles: making plant foods the foundation of the diet, choosing healthier fats and proteins, and prioritizing carbohydrate quality over quantity.

According to Michelle Routhenstein, a Preventive Cardiology Dietitian, the new pyramid offers a more practical and aligned approach for the prevention of chronic diseases. It encourages people to consider the quality and sources of nutrients rather than just focusing on the total amount of carbohydrates, proteins, or fats. The pyramid highlights the importance of choosing plant-based proteins, cooking with unsaturated plant oils, and prioritizing high-fiber carbohydrates.

Research has shown that plant-forward eating patterns, such as the Mediterranean and DASH diets, can support cardiovascular health and help manage cholesterol, blood pressure, and blood sugar. By focusing on nutrient-dense plant foods and limiting ultra-processed foods, individuals can improve their overall health and well-being.