New International Food Pyramid Prioritizes Healthy Carbs and Plant-Based Diets

A groundbreaking international food pyramid has been unveiled, crafted by a coalition of 22 nutrition experts from various regions including Europe, Canada, the United States, and Australia. Published in the journal *Advances in Nutrition*, this new pyramid promotes a dietary approach that emphasizes plant-based foods, healthier fats, and high-fiber carbohydrates.

In contrast to the recent updates to U.S. dietary guidelines, which lean towards animal protein consumption, the new pyramid advocates for plant-based sources of protein and unsaturated plant oils. While it does accommodate lean animal proteins, the primary focus is on foods derived from plants.

The research team, led by Karen Della Corte from Brigham Young University, aims to reflect a consensus on healthy eating that spans multiple cultures and countries. This marks the first international food pyramid that builds upon collaborative dietary research, drawing insights from guidelines across nations, including Germany, Australia, China, and the Nordic countries.

### Core Principles of the New Pyramid

The new food pyramid is built upon three fundamental principles designed to guide healthy eating:

1. **Plant Foods as the Foundation**: The base of the diet should consist of vegetables, fruits, whole grains, and legumes.

2. **Opt for Healthier Fats and Proteins**: It suggests using unsaturated plant oils, such as olive and canola oil, over saturated fats like butter, and prioritizing poultry, fish, and legumes in place of red and processed meats.

3. **Emphasize Carbohydrate Quality**: Rather than focusing solely on carbohydrate quantity, the pyramid encourages assessing the quality of carbs based on fiber content, processing level, and glycemic index.

While the pyramid strongly advocates for plant-based proteins, it does not exclude the inclusion of animal proteins, allowing for a balanced approach to nutrition.

Nutritionist Michelle Routhenstein, who did not participate in the pyramid’s development, praised the new guidelines for their practical application in chronic disease prevention. She noted that it emphasizes food quality and the importance of centering meals around nutrient-dense plant foods, while still permitting lean animal options.

### Comparison with U.S. Dietary Guidelines

The new pyramid diverges from U.S. dietary guidelines in terms of the emphasis placed on protein and fat sources. While both frameworks advise against added sugars and refined carbohydrates, the new pyramid favors plant-based proteins over animal proteins, which are more heavily featured in U.S. guidelines. Moreover, it promotes unsaturated fats over the inclusion of butter and beef tallow in cooking.

The overarching goal of both sets of recommendations is to encourage individuals to reduce their intake of ultra-processed foods and increase their consumption of natural, whole foods.

### Benefits of a Plant-Based Diet

Research consistently indicates that diets that prioritize plant-based foods, such as the Mediterranean and DASH diets, are linked to improved cardiovascular health and a decreased risk of heart disease. Plant-based diets provide essential nutrients, including fiber, potassium, and antioxidants, which contribute to better cholesterol levels, blood pressure, and overall heart health.

### Practical Tips for Incorporating the Pyramid’s Principles

To apply the new pyramid’s recommendations into daily meals, nutritionists suggest:

– Favoring beans, peas, lentils, fish, poultry, or yogurt over red or processed meats.
– Choosing nutritious snacks like nuts, seeds, fruits, or vegetables with hummus instead of processed options.
– Opting for whole grain products over refined grains