In 1992, The US Department of Agriculture developed a food pyramid that reinvented the way most people think about their diet. At the bottom of the pyramid were grains and starches, telling us that the bulk of our diet ought to consist of carbohydrates like cereal and bread. Up at the top—in very moderate amounts—was fat. We were told that low-fat would ensure a healthy life (although not one ounce of good science backed up this claim).
But even while the pyramid was being developed, dietitians knew that fat is essential to our health and can reduce the risk of cardiovascular disease. They also found little evidence that a high intake of carbohydrates is beneficial. Still, the USDA pyramid was released and the public adopted it. What happened next was staggering.
Obesity rates tripled in 30 years, and with it, cases of type two diabetes and heart disease. Today, 2/3 of Americans are overweight or obese. A growing body of research indicates that the USDA pyramid was grossly flawed.
How did the food pyramid go so wrong?
The notion that fat should be avoided mainly stems from observations that Western countries have both high intakes of fat and high rates of coronary heart disease. But correlation does not equal causation.
Pinning the blame on fat does not account for other factors that contribute to heart disease and poor health, such as:
Sugar intake
Inactivity
Smoking
Overeating
Fast food and processed foods
On the other side of the world, The Greeks on the island of Crete live off of relatively large portions of fat (fatty fish and olive oil) and tend to have lower rates of heart disease. This leads us to believe that there’s more at play than just limiting fat.
Was fat ever the problem?
Since the USDA food pyramid was developed, it’s been widely scrutinized in studies and publications. Some claim that the grain and dairy industries had influence in the food pyramid’s design. Another investigation claimed that the sugar industry paid scientists to place the blame on fat for the chronic health problems caused by sugar in the 1960s.
Aside from speculation about its design, the biggest criticism to the USDA food pyramid asserts that dietary fat is an essential nutrient that should not be restricted.
In our practice, we take it a step further. We (and other experts) believe that the food pyramid is backwards. Most of our patients transform their health by consuming high amounts of fat, moderate protein, and carbohydrates from non-starchy vegetables. It might sound foreign, but here’s the science behind it.
Why flip the pyramid?
For decades, Americans have been taught that carbohydrates are the body’s main source of energy. While it’s true that the body will reach for carbohydrates first, it is not the only energy source available.
The body can efficiently use fat as fuel (Check out our “4 Facts About Carbohydrates post” to learn more about this). For satiety, weight loss, and mental health, fat becomes particularly important. Using fat as a fuel source does not increase blood sugar level or produce an insulin response. Learn more about the role on insulin in this video.
We flip the food pyramid to keep our bodies in a state of ketosis, allowing us to use fat as our primary fuel source instead of carbohydrates.
The New Food Pyramid
The Ketogenic food pyramid breaks down like this:
5% calories come from carbohydrates
25% calories come from protein
70% calories come from fat
The 70% of calories from fat should ideally come from healthy sources. That's why foods like avocados, olive oil, coconuts, fish, and eggs are shown as the backbone of keto eating. So, it's not just about macronutrient ratios – the quality of the food from which these macros come from is also important.
Protein should account for ~25%. Here’s why: Many mistakenly believe that the keto diet is a high-protein diet just like Paleo or Atkins. In reality, keto is a high-fat, moderate-protein, and very low-carb diet. The reason you also need to limit protein on keto is that your body is able to turn protein into glucose when necessary. This is done via a metabolic pathway called gluconeogenesis which can raise blood glucose too much. However, we do need some protein for muscle growth, tissue repair, and the production of hormones and enzymes.
Our favorite protein sources are those with high levels of both fat and protein like salmon, pork, nuts, seeds, and full-fat dairy. This way, you'll make sure you are eating enough fat while taking in a moderate amount of protein.
Finally, carbohydrates: The miniscule amount of carbs to consume should NOT come from grains like those in the USDA pyramid. Instead, our carbohydrate sources should come from:
Leafy greens
Low-carb vegetables
Nuts and seeds
Low-carb fruit such as berries
These foods are generally low in carbs, but high in fiber. That means they will provide our vitamins, minerals, and antioxidants while keeping us in ketosis since fiber does not raise insulin.
The traditional food pyramid is engrained in our minds, but it hasn’t done America any favors. If you’re interested in flipping your own food pyramid (or learning more), schedule a consultation with our Utah medical weight loss team today.
You can also pick up our Two Week Survival Guide for free. This e-book explains the keto/low carb approach and includes grocery lists, sample meal plans, and what to expect when your body switches energy sources. Subscribe to our email list and we’ll send the Two Week Survival Guide to your inbox.
