Most people are familiar with the “Food Pyramid” , which was created by the US Department of Agriculture (USDA) to provide nutritional guidelines. At the base of the pyramid are foods you are advised to eat most of: breads, grains, cereals, and pasta. The next layer is vegetables and fruits, advising 3-5 portions per day. Dairy and meat make up the next layer, and fats and oils are at the tip, indicating you should eat them sparingly.
People who want to lose weight should remember that the Food Pyramid is a general guide, not a dieting tool. It is far too vague for this purpose, and some of its claims are even scientifically unfounded!
Let’s start at the top, with the advice to eat fats sparingly. This is over simplistic at best. Some fats are undoubtedly bad for you- particularly man-made trans fats which are widely used in margarine. They cannot be used well by the body, so they collect in the artery linings, causing blockages which lead to strokes and heart disease. It’s also harmful to consume too much saturated fat, which is found in red meat and dairy. However, monounsaturated fat and polyunsaturated fats which are found in nuts, olive oil, and fish are good for the body, and encourage it to burn calories efficiently- keeping your weight down!
The second problem with the Food Pyramid is that it encourages people to base most of their meals on carbohydrates, without making any distinction between good and unhelpful types. Starchy carbs which are found in white bread, pasta, potatoes and white rice are the mainstay of the average American’s diet. All these types of food create glucose in the body, which quickly pumps sugar into your bloodstream, followed by insulin spikes. The surge in blood sugar and insulin is followed by a sharp plummet, causing a drop in energy and an appetite trigger. So, if you just eat these types of carbs, you will probably end up overeating, and could even be at risk of diabetes.
The key is to eat carbs from whole grains, such as brown rice and whole wheat bread and pasta. Your body will take longer to digest them, avoiding insulin spikes that create hunger cravings. The slow steady effect on blood sugar will also protect you against heart disease and diabetes.
The protein layer doesn’t distinguish between which types are best for you, either. Red meat should be eaten sparingly by those trying to lose weight, because it is high in saturated fats and cholesterol. Chicken and fish provide a much leaner source of protein. Beans and nuts are protein sources too, and packed with essential vitamins and minerals. Milk consumption is encouraged as a source of calcium, but whole milk is high in saturated fat, so skim is best.
There is no mention of alcohol, which many people need advice about. For the dieter, it should be avoided because it contains high amounts of calories. Excessive consumption harms the liver, but in moderation, alcohol can help protect against heart disease.
Finally, the Food Pyramid makes no attempt to guide people on the other major cause of weight gain- lack of exercise. If you want to lose fat and see results within a few months, it is far better to eat a good balance of natural fats, whole grain carbs, and plenty of fruit and vegetables, combined with a regular exercise program.