The idea of showing food groups in the form of a pyramid paints a clear picture – eat more of the foods listed at the widest part at the bottom of the pyramid and eat less of the foods listed at the narrow top apex.
The food pyramid is a visual guide that represents dietary recommendations. It originated in the USA in 1992 as a helpful guide by the Department of Agriculture to be used by parents, teachers, and dietitians to ensure that the illustrated six food groups result in proper and balanced diets, as viewed at the time. When the original food pyramid was published, the dietary thinking then was low fat and high carbohydrates. Foods such as bread, pasta, and cereal were listed at the widest part at the bottom of the food pyramid, indicating that they should form the bulk of meals.
The six food groups illustrated originally, starting from the base of the pyramid to the narrowest part at the top of the pyramid (indicating limited consumption) were:
- Grains – which provide complex carbohydrates as a good source of energy.
- Vegetables – whichprovide many vitamins and minerals needed by the body.
- Fruits – whichare also rich in vitamins and minerals.
- Meat, poultry, and fish – whichare major sources of protein and meat also contain essential minerals such as iron and vitamin B12.
- Dairy products – which have high calcium content, helping to build strong bone.
- Fats, oils and Sweets – whichmostly provide calories with minimal nutritional value.
The original food pyramid from 1992:
The six food groups are still used today, but it has been updated over the years as dietary science has evolved. The latest research findings over the past decade or so, has actually turned some of the food groups displayed in the original pyramid upside down. Foods high in carbohydrates have now moved to the smallest part at the top of the pyramid. Fats in the form of healthy fats are no longer regarded as the villain indicated in 1992 and are viewed as a healthier source of energy for the cells in the body than carbohydrates.
The latest research findings indicate, for example, the dangers of refined carbohydrates and fructose present in processed foods and sugary drinks, as well as the benefits of healthy fats such as extra virgin olive oil and are reflected in the latest food pyramids, as typically seen in Dr. Mercola’s 2023 version.
Distribution of the six food groups on the latest food pyramid:
The foundation layer of the 1992 food pyramid, which placed the emphasis on eating carbohydrates, has been blamed for contributing to the rising rate of obesity and related health conditions to near epidemic proportions over the decades since then.
Dr. Mercola’s food pyramid combines some of the six food groups into a simpler four-layer pyramid, once again with foods for ample consumption indicated on the widest part at the base of the triangle.
Healthy fats and vegetables:
- The bulk of daily calorie intake (50-70%) should come from healthy fats, including saturated and unsaturated fat from high quality animal and plant sources, and not calories from carbohydrates. Fat has double the number of calories that is found in carbohydrates or protein. Fat also helps with the absorption of the fat-soluble vitamins, such as vitamins A, D, E and K. Fat cells help to keep us warm by insulating the body and sustaining a normal core body temperature. Fat is needed to build the exterior part of cells in the body, called the cell membrane, as well as myelin sheaths that surround nerves.
- Unsaturated fat is primarily found in plant foods and is liquid at room temperature. It comes in two versions, of which monounsaturated fat as found in extra virgin olive oil is the healthiest form of fat, much more so than polyunsaturated fat found in other plant-based oils, such as seed oils (sunflower oil, soy oil), as they are high in omega-6 fats that promote inflammation.
- Saturated fat is solid at room temperature and mostly comes from animal sources, for example beef, pork, mutton, poultry, milk, cheese, and butter. Some saturated fats are plant based and easily distinguished as they are also solid at room temperature, such as coconut and palm oil.
- Good sources of healthy fats include avocado, extra virgin olive oil, butter from grass-fed cows, organic eggs, and nuts such as macadamia and pecan nuts.
- Non-starchy vegetables can be eaten in abundance, with leafy green vegetables particularly rich in nutrients and minerals, while vegetables of various colours provide a wide range of nutrients and minerals.
Protein:
- Protein and the array of amino acids it contains are the primary building blocks of the muscles, bones, many hormones, and enzymes in the body. There is however an upper limit to how much protein the body can use. Regular excessive protein intake over time can result in health problems such as weight gain, and is very stressful to the kidneys.
- Healthy protein intake from a mixture of animal and plant sources provides essential nutrients. Depending on body weight, daily consumption of 30 to 70 grams of protein should be sufficient and spread out throughout the day.
- Animal sources of protein include red meat, pork, poultry, eggs, and seafood, while plant sources include seeds and nuts, and small amounts of protein are found in vegetables.
- Dairy products should be used in moderation and should be avoided if you are intolerant to dairy or if you have insulin resistance, as milk is loaded with milk sugar, known as lactose.
Fruit:
- Fruits are a healthy food source, with the added benefits of containing fiber, minerals, and vitamins, but should be consumed in moderation as fruits are high in fructose. A single molecule of sugar consists of equal amounts of glucose and fructose, which gets separated early during the digestive process in the small intestine. After separation, they follow different pathways in the body and have different effects when metabolized. About 80% of glucose (blood sugar) circulates in the blood stream and around 20% goes to the liver, while 100% of fructose goes straight to the liver.
- Small amounts of fructose, such as from eating fruit in moderation, are easily processed by the body, but excessive amounts can cause several health problems.
- Liver cells, if flooded by excess amounts of fructose, converts most of this excess to fat, which is lodged in liver cells and fat cells. Regular overloading with fructose intake may result in a fatty liver. Fat build-up in the liver can lead to insulin resistance in the liver and non-alcoholic fatty liver disease.
- As a byproduct of the metabolism of fructose, increased consumption of fructose generates increased levels of uric acid in the bloodstream, with damaging effects in the body. High levels of uric acid cause gout and play a major role in the development of diseases such as metabolic syndrome, hypertension, stroke, atherosclerosis, and others.
- Fructose is also associated in multiple ways with inflammation in the body and has even been linked to the development of cancer.
Grains and sugars :
- Carbohydrates are converted into glucose during the digestive process and absorbed into the bloodstream. When blood glucose (also called blood sugar) levels rise, the pancreas releases a hormone called insulin into the blood, facilitating the absorption of glucose in the cells in the body. In this way insulin lowers blood glucose levels to keep it in the normal range.
- A build-up of glucose in the bloodstream prompts the pancreas to secrete more insulin to aid glucose entry into cells.
- Blood sugar spikes are caused by eating too much food containing carbohydrates. As the excessive amount of glucose in the bloodstream rises, it sends a signal to the pancreas to release more insulin, which acts as a key to unlock the doors of different cells in the body. If insufficient insulin is secreted, the build-up of glucose remains in the bloodstream instead of entering the cells.
- Without enough insulin, glucose keeps floating around in the bloodstream with nowhere to go, causing levels of blood glucose to become increasingly more concentrated. Too high levels can lead to serious health problems.
- The main dietary sources of refined carbs are white flour, white bread, white rice, pasta, breakfast cereals, pastries, snacks, sweets, sodas, and added sugars.
- Following an eating habit that is consistently high in grains, sugar, and other non-fiber carbohydrates increase the chances of developing insulin resistance and later diabetes. Excessive and regular high intakes of grains and sugar leads to high blood sugar levels overtime.
- Natural, unprocessed carbs not only provide energy giving glucose, but also healthy vitamins, minerals, fiber, and phytochemicals.
- Healthy carbs have a low glycaemic index, which means it gets absorbed slowly and helps to stabilize blood sugar levels.
- Vegetables are healthy sources of carbs, as vegetables also contain vitamins, minerals, antioxidants, and fiber.
- Fruits also contain fiber, vitamins, and minerals, as well as different antioxidants.
- Whole grains that contain all parts – bran, germ, and endosperm – of the original grain are digested slowly and do not cause such sharp spikes in blood sugar levels.
- Beans and lentils are very healthy sources of carbs, as they contain minerals, fiber, protein, and complex carbohydrates.
- For a healthy diet, it is best to stick to whole, single ingredient foods.
- A lack of diversity in intestinal bacteria may predispose individuals to certain food intolerances such as gluten intolerance. Certain species of gut bacteria assist with the breakdown of gluten proteins.
Conclusion:
One golden rule for healthy eating is to always be conscious of what you eat. In particular, avoid all processed foods, as they are usually loaded with refined carbohydrates, processed seed oils, high in omega-6, additives, harmful chemicals, and ingredients that can be harmful to your health.
The latest food pyramid incorporates recent research findings for healthy eating and provides a proper guideline to eating a more balanced diet from a variety of food groups.
References:
The healthy eating pyramid. Published online. Harvard School of Public Health. Harvard Medical School. (www.hsph.harvard.edu)
What is the difference between the old and new food pyramid? Published 13 April 2020. Upilon. (www.iupilon.com)
How and why the food pyramid diet recommendations changed. Published 8 August 2023. Levels. (www.levelshealth.com)
Welcome to the current version of my nutrition plan! Published online. Dr. Mercola. (www.mercola.com)
Food pyramid 2023. Published 17 August 2023. Blog by Masala Monk. (www.masalamonk.com)
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