[Part II] The New U.S. Food Pyramid: What the New Food Pyramid Gets Wrong
Written by: Vincent Pedre M.D. | January 29th | Time to read 5 min
If you read Part I of our New Food Pyramid Review, you’ve learned that this is a huge step in the right direction, but still leaves room for improvements. Now, let’s take a closer look at where the pyramid could still be improved.
Where the Pyramid Falls Short for Gut Health & Longevity
Dairy: Beneficial for Some, Potentially Problematic for Others
The new pyramid maintains a prominent place for milk and dairy products. While this makes sense in certain populations—particularly children and adolescents—it becomes more complicated in adults, especially from a metabolic signaling and gut health perspective.
BCAAs, mTOR, and Aging
Milk proteins are rich in branched-chain amino acids (BCAAs), particularly leucine. BCAAs play an essential role in growth, repair, and muscle protein synthesis. However, chronic high intake—especially in sedentary adults—has been associated with adverse metabolic outcomes.
Elevated circulating BCAAs are consistently linked to:
Insulin resistance
Type 2 diabetes risk
Obesity and metabolic syndrome
Leucine is also a potent activator of the mTOR pathway, which is necessary for growth but, when persistently activated, is associated with accelerated aging and increased cancer risk in experimental models.
In addition, the two main proteins in milk—casein and whey—are among the most common food allergens and sensitivities. For many people, these proteins are recognized by the immune system as “foreign,” triggering inflammation rather than nourishment. This can show up as digestive issues, congestion, skin problems, joint pain, or fatigue.
When the immune system is repeatedly activated by foods it doesn’t tolerate well, it diverts energy toward defense instead of repair, subtly weakening immune resilience over time and keeping the body in a low-grade inflammatory state.
Importantly, this does not mean all dairy is “bad.” You’ve heard me talk about the differences between A1 and A2 cow milk. And if you’ve been a patient of mine, you know I like dairy alternatives (I’m not talking just the nut milks, but also goat and sheep milk). The dose, quality, type, and context matter, particularly in adults focused on longevity.
Inflammation, Glycemic Control, and Weight
Dairy proteins may contribute to:
Postprandial insulin spikes
Inflammatory signaling in susceptible individuals
Weight gain in some adult populations
However, randomized controlled trials show inconsistent effects, with outcomes varying by dairy type, fermentation status, and baseline metabolic health.
From a gut health perspective, fermented dairy (yogurt, kefir) is far less problematic and is often beneficial, while large quantities of liquid, pasteurized milk may be best avoided all together in adults. In fact, fermented foods make up and important part of my healing protocol, since they promote gut microbiome diversity better than any other food source.
A longevity-oriented pyramid would likely place dairy lower—especially cow’smilk—while emphasizing quality and fermentation.
Saturated Fat: Context Still Matters
The pyramid’s relaxed stance on fats is welcome, but it risks oversimplification if saturated fat intake is not contextualized.
The American Heart Association continues to recommend limiting saturated fat to 5–6% of total energy intake when targeting LDL cholesterol reduction—roughly 13 grams per day on a 2,000-calorie diet
This remains particularly relevant for:
Men over 40
Post-menopausal women
Individuals with existing cardiometabolic risk
Cardiovascular disease is still the leading cause of death in developed nations, including the United States.
While saturated fat is not universally harmful, high intake in the context of low fiber and low polyunsaturated fat intake remains problematic, especially for gut-mediated lipid metabolism and endotoxin release and absorption from the gut.
Supporting Digestion in a Higher-Protein, Real-Food Diet
As we move toward real-food, protein-forward diets, many people find that their digestion struggles to keep up—leading to bloating, heaviness, or discomfort after meals. How could doing something that’s good for you, cause symptoms that, honestly, are worse than doing the wrong thing.
Here are the three main problems I have with this recommendation — and it's not just the U.S. Food Pyramid that gets this wrong, but even many so-called experts miss the mark, including voices like Dr. Gabrielle Lyon, Dr. Paul Saladino, and the carnivore crowd:
We’re ignoring the epidemic of low stomach acid.
Most people walking around today don’t have too much acid — they have too little. Chronic stress, vagus nerve dysfunction, and the widespread use of antacids (prescription and OTC) have all led to widespread hypochlorhydria (low stomach acid), which impairs protein breakdown and mineral absorption at the very first step of digestion.We're underestimating the domino effect: low stomach acid → poor enzyme output → poor digestion.
Without adequate stomach acid, the pancreas doesn’t get the signal to release its digestive enzymes properly. This leads to incomplete digestion, nutrient deficiencies, and an overburdened gut. The problem isn’t the food — it’s our body’s ability to break it down.Enzyme production naturally declines with age — and no one's talking about it.
Aging guts aren’t lazy; they’re under-resourced. By age 50, your enzyme production may be less than half of what it was in your twenties. So piling on more fiber, plants, and protein without addressing the digestive capacity first is like asking a campfire to burn logs without any kindling.
What is missing here? Digestive enzymes that not only support the breakdown of carbs, proteins and fat, but also help activate stomach acid. Without them, you’re simply overeating and wasting calories.
Digestive enzymes can help bridge this gap by supporting the body’s natural ability to break down proteins, fats, and complex carbohydrates. But if you’re incorporating more protein in your diet and want to avoid the bloat, you need a specific enzyme blend to work best with the dietary changes.
When transitioning to a higher-protein or higher-fiber way of eating, a comprehensive enzyme combination like Activate Plus can be a game-changer — not just for digestion, but for whole-gut resilience.
Enzymes don’t work in isolation; they depend on the right stomach acid pH to activate effectively. Activate Plus supports this critical environment, enhancing both comfort and nutrient absorption where it matters most — at the very start of digestion.
What a Gut-Centered Pyramid Would Look Like
1. Legumes Deserve Their Own High-Priority Category (With Strong Caveats)
One of the most significant omissions is the lack of a distinct, elevated category for legumes.
Legumes provide:
Fermentable fibers that feed beneficial gut bacteria
Polyphenols with anti-inflammatory effects
Plant-based protein associated with longevity
Large population studies consistently show that higher legume intake is associated with lower all-cause mortality and improved metabolic outcomes across diverse cultures.
Legume fiber has also been linked to reduced colon cancer risk
Plant-based protein sources—such as flaxseed and rice protein blends—have demonstrated favorable associations with cardiometabolic health compared with animal-derived proteins in large cohorts.
From a microbiome standpoint, legumes are foundational.
HOWEVER…
Love Your Legumes… But Know Your Gut Caveats
While legumes offer powerful gut and metabolic benefits, they’re not a one-size-fits-all food — especially for sensitive or healing guts.
Here’s what to consider before piling on the chickpeas:
Digestive Sensitivities: Legumes are high in FODMAPs and lectins, which can trigger gas, bloating, or inflammation in those with IBS, SIBO, or leaky gut.
Enzyme Demand: Breaking down legume proteins and fibers requires strong digestive fire — including optimal stomach acid and pancreatic enzyme output. Many people today are running low.
Anti-Nutrient Load: Phytic acid and other compounds can block mineral absorption and strain a compromised gut lining if legumes aren’t properly prepared.
Preparation Is Key: Soaking, sprouting, and pressure-cooking dramatically improve legume digestibility and reduce gut-irritating compounds.
Phase Food, Not Fast Food: In functional gut healing, legumes are often best introduced later — once inflammation is down, enzymes are up, and the gut lining is more resilient.
2. Meat Belongs on the Pyramid—With Strict Quality Criteria
The new pyramid appropriately retains meat but does not sufficiently emphasize processing and sourcing.
The evidence here is remarkably consistent:
Processed red meat is strongly associated with cardiovascular disease, cancer, and reduced lifespan
Unprocessed, high-quality (read: grass fed, pasture-raised, wild, etc..) meat shows neutral to modest risk when consumed in moderation
Quality matters, and labeling can be misleading—not all grass fed is really grass fed.
Saturated fat considerations apply here as well, particularly for higher-risk adults. In people with leaky gut, saturated fat can act like a shuttle, carrying harmful bacterial toxins (called LPS or endotoxins) from the gut into the bloodstream — which can trigger inflammation throughout the body. Another reason why gut health matters, and it’s not a one-size-fits-all.
3. Healthy Fats Belong at the Top
One of the strongest areas of consensus in nutrition science is the benefit of monounsaturated and omega-3 fats.
Olive oil, avocados, and macadamia nuts are rich in MUFAs, which consistently reduce:
Cardiovascular disease risk
All-cause mortality
as demonstrated in large randomized trials of Mediterranean dietary patterns.
Fatty fish and walnuts provide omega-3 fatty acids that:
Lower triglycerides
Improve endothelial function
Reduce systemic inflammation
From both gut and cardiovascular perspectives, this emphasis is well justified.
A Critical Distinction: Adults vs. Children
One area where the pyramid deserves credit is its implicit applicability across life stages—yet nutritional needs differ dramatically by age.
Children are uniquely positioned to benefit from:
The anabolic effects of minimally processed milk proteins
Iron and zinc from red meat
Higher mTOR activity to support growth
They are also less affected by the long-term risks associated with BCAA excess and saturated fat, provided their diets remain balanced and fiber-rich.
Adults, particularly those focused on longevity, require a different balance.
Final Thoughts
Now, don’t get me wrong. The new U.S. Food Pyramid represents a GIANT LEAP toward nutritional realism. Its focus on whole foods, protein adequacy, and fat quality marks a long-overdue correction to past guidance.
However, from a gut health and longevity standpoint, it partly misses the mark:
Dairy should be contextualized and moderated for adults
Legumes deserve a central, elevated role, but with caveats for most
Meat quality and processing must be emphasized
Saturated fat guidance should remain age- and risk-specific
Ultimately, your diet should be yours, and yours alone. You have to figure out what works for you. And don’t give that power away to any authority. It doesn’t matter whether it’s me, another trusted doctor, practitioner, influencer, or even the government. Be your OWN BEST AUTHORITY.
Truth is most nutrition guidelines are built for the “average” person — but that approach often misses the mark.
What we eat doesn’t just affect our weight; it impacts how long we live and how healthy we feel along the way. A truly gut-centered food pyramid would recognize that our gut microbes, our metabolism, and even how we age are all deeply connected.
If the next version of the food pyramid includes these ideas, it could finally become real, science-backed guidance for living well in today’s world.
