Update release food pyramid This week has prompted mixed reactions from doctors and nutritionists.
One of the most notable changes in the 2025-2030 Dietary Guidelines for Americans, announced by HHS officials at a January 7 press conference at the White House, is a greater emphasis on “high-quality proteins,” including lean meats, eggs, and full-fat dairy products.
The new guidelines focus on “real, whole, and nutritious foods” and significantly reduce highly processed foods, added sugars, refined carbohydrates, and unhealthy fats.
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‘Protein and healthy fats are essential but were incorrectly recommended in previous dietary guidelines,’ says Health Secretary Robert F. Kennedy Jr. he said at a press conference. “We are ending the war on saturated fat.”
Nick Nowitz, a Harvard and Oxford University-trained researcher known for his work in metabolic health, shared his reaction to the new guidelines.
He pointed out that despite how the new pyramid is presented, the actual guidelines are: Saturated fat consumption Nothing has changed, as they still state, “In general, saturated fat intake should not exceed 10% of total daily calories.”
Eating whole, unprocessed foods rich in saturated fat, especially milk fat, tends to be associated with improved health, Norwitz said.
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“Full-fat dairy products, especially cheese, tend to be associated with lower body mass index, lower incidence of diabetes, and even lower risk of dementia,” he told FOX News Digital. “Of course, there are nuances, but it seems reasonable to ‘end the war’ on saturated fat.”
Experts warned of potential health risks when exceeding the recommended intake of saturated fat, including elevated LDL “bad” cholesterol levels, known to increase the risk of bad cholesterol. cardiovascular disease.
“The recommendation to limit saturated fat to 10% of total calories is based on research showing that higher percentages of saturated fat result in increased calories. LDL cholesterol There are also risks associated with cardiovascular disease,” Sherry Coleman Collins, a food allergy nutritionist and expert in the Atlanta metropolitan area, told FOX News Digital.
Nutrition should be individualized and depends on multiple factors, including age, gender, activity level and genetic risk factors, she said.
“The total amount of saturated fat that an individual can safely consume is influenced by their body size and total caloric needs, as well as potential genetic differences,” Coleman-Collins said.
Norwitz agreed, adding that “the interactions between specific food sources and unique hosts, as well as their broader dietary contexts, should be looked at.”
Dr. Pooja Gidwani, a dual board certified physician in internal medicine and obesity medicine in Los Angeles, pointed out that not everyone has the same “tolerance” to saturated fat.
“If an increase in saturated fat leads to a significant increase in LDL cholesterol or ApoB (a protein present on the surface of particles that carry certain cholesterol in the blood), then that intake level is excessive for that person, regardless of improvements in weight or blood sugar levels,” she said.
“This personalized approach becomes increasingly important from midlife onwards. cardiovascular disease Reduced tolerance to exposure to cumulative atherogenesis (arterial clogging) is a major contributor to morbidity and mortality. ”
For people who need to reduce LDL cholesterol or are at high cardiovascular risk, the American Heart Association recommends even lower amounts of saturated fat, less than 6% of total daily calories.
Professor Gidwani also warned that a diet heavy on saturated fats could crowd out fiber and unsaturated fats, saying: “Both improve cholesterol clearance, insulin sensitivity and gut health and inflammation. ”
“Patterns of high saturated fat intake are also high in calories and can quietly undermine long-term weight management if intake is not carefully regulated,” she added.
According to experts, the effects of saturated fat vary depending on what specific foods are being consumed.
“I recommend choosing minimally processed or unprocessed foods,” says Tanya Freilich, a registered dietitian in Charlotte, North Carolina. “For example, eating chicken thighs instead of a hot dog, which has additives, nitrites, sodium, and fillers, would be a much better choice.”
Gidwani reiterated that throughput plays a big role.
“Processed meat is consistently associated with worse cardiometabolic conditions and is the clearest category to limit,” she said. “The risks here are not just saturated fat, but also broader things like sodium load and preservatives. meal pattern They tend to go along. ”
He says unprocessed red meat can be incorporated into an overall healthy diet in small amounts, especially when combined with fiber-rich plants and minimally processed foods.
“However, for some reason, Longevity perspective“It should be seen as an option rather than a staple, especially for people at high cardiovascular risk,” she added.
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When it comes to dairy products, Gidwani pointed out that fermented foods have a “metabolic advantage” over butter and cream.
“However, saturated fat from dairy products still does not need to be prioritized for metabolism.” health and longevity“Over-reliance on milk fat can be replaced by healthier fat sources without clear long-term benefits,” she said.
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Overall, doctors recommend unsaturated fat sources such as extra virgin olive oil, nuts, seeds, avocados, and omega-3-rich fish as your primary dietary fat.
“They consistently support lipid profile, insulin sensitivity, and vascular health,” Gidwani said. “While saturated fat can be present in a balanced diet, it should be secondary rather than emphasized.”
Saturated fats are just one part of a broader nutritional puzzle, experts agreed.
“Our heart health is determined not by one type of fat or one type of cholesterol, but by the sum of many parts. Our overall diet, exercise habitsour stress and so much more,” Freilich said.
She recommends consulting a registered dietitian about your unique dietary needs based on age, gender, and nutritional balance. activity level and medical history.
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Erin Palinsky Wade, a New Jersey-based nutritionist and author of “The 2-Day Diabetes Diet,” added that messages should focus more on overall patterns. “Eat plenty of fiber-rich plants, include low-fat protein at every meal (including those that also contain fiber, such as nuts and seeds), and reduce your total intake of added sugars.”
“That change will drive real health improvements,” she said.
