A real how the sausage is made look at the new guidelines.
Stephen interviews Nina Teicholz, the author of "The Big Fat Surprise," about the recent changes in dietary guidelines in the United States. Nina highlights the revolutionary shift in the guidelines, particularly the new emphasis on previously demonized foods like red meat and butter, which are now featured prominently in the updated food pyramid. She discusses the significant reduction in recommended grain servings and the acknowledgment of low carbohydrate diets for individuals with chronic diseases, marking a substantial departure from past recommendations. Nina expresses her excitement over these changes, noting that they reflect years of advocacy and research aimed at improving public health.
The discussion also delves into the potential real-world impact of these guidelines, with both Stephen and Nina optimistic about the positive health outcomes that could arise if people adopt the new recommendations. They explore the influence of grassroots movements and personal success stories in shaping these guidelines, emphasizing the importance of lived experiences in driving dietary change. Nina also addresses the ongoing debates surrounding saturated fat and dietary cholesterol, revealing the complexities and contradictions that still exist within the guidelines. Overall, the conversation underscores a pivotal moment in dietary recommendations, with the hope that these changes will lead to improved health outcomes for many Americans.
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Dietary-guidelines reset
- New guidelines use a short, consumer-focused format compared with prior editions.
- The earlier grain-heavy pyramid is inverted; red meat, butter, and whole milk are emphasized.
What to focus on: the visual pyramid
- The cornucopia-style graphic is the largest visible change and signals priority foods.
- Animal foods are placed centrally after earlier “eat sparingly” messaging.
Chronic disease reality and why macros must change
- 88–93% of U.S. adults are metabolically unhealthy; a single universal diet has not worked well.
- Carbohydrate reduction (especially grains) plus less added sugar is linked with chronic-disease reversal.
- More fat and more protein replace those carbohydrates in the low-carbohydrate approach.
- Low carbohydrate eating is named for chronic disease in the guidelines.
Keto: what this means for keto adaptation and keto resistance
- Keto and low carb are commonly tried “new year” options, alongside carnivore.
- The pyramid is not ketogenic, but it shifts macronutrients toward lower-carb, higher-fat patterns.
- Low carb is treated as a legitimate option, reducing institutional and social opposition.
- The remaining “<10% saturated fat” rule conflicts with common keto food choices.
Protein: higher targets and why
- Protein guidance rises from 0.8 g/kg (ideal body weight) to about 1.2–1.6 g/kg.
- More protein supports satiety, illness avoidance, and muscle-building across the body.
Grains and sugar: a quieter reversal
- The 1980 grain target (6–11 servings/day) drops to about 6–7 servings/day.
- Reducing grains and added sugars is treated as compatible with better health outcomes.
Whole milk and schools
- Whole milk returns; policy shifts allow whole milk without counting it against saturated-fat limits.
- The goal is whole milk back in schools.
Saturated fat: the unchanged ceiling
- The <10% saturated-fat cap remains, with limited supportive evidence cited.
- Removing that cap would have been the highest-profile change; keeping it limits the reform.
Red meat and cancer: the “WHO” legacy and why it persists
- A WHO-convened group labeled processed meat as cancer-causing and red meat as probable/likely.
- That classification influenced guidelines and headlines, while clinical-trial evidence was not included in the core review.
- Processed meat remains stigmatized even as the new pyramid elevates red meat generally.
Implementation and expected pushback
- Pushback is expected from major institutions (e.g., American Heart Association) and legacy stakeholders.
- Public lived experience and grassroots pressure are described as drivers of change.
Origin story and trust collapse
- A low-fat, whole-grain identity once dominated personal nutrition choices.
- Research for The Big Fat Surprise revealed weak evidence, entrenched bias, and conflicts of interest behind fat restrictions.
References
- [00:00] Dietary Guidelines for Americans, 2025–2030 — https://cdn.realfood.gov/DGA.pdf
- [00:00] The Big Fat Surprise — https://www.simonandschuster.com/books/The-Big-Fat-Surprise/Nina-Teicholz/9781451624434
- [00:08] The Nutrition Coalition — https://www.nutritioncoalition.us/about
- [00:09] Redesigning the Process for Establishing the Dietary Guidelines for Americans — https://doi.org/10.17226/24883
- [00:22] Whole Milk for Healthy Kids Act of 2025 (S.222; Public Law 119-69) — https://www.congress.gov/bill/119th-congress/senate-bill/222/text
- [00:25] IARC Monographs Volume 114: Red Meat and Processed Meat — https://www.iarc.who.int/iarc-monographs-volume-114-evaluation-of-consumption-of-red-meat-and-processed-meat/