On Jan. 7, 2026, the 2025-2030 revision of the Dietary Guidelines for Americans (DGA) was released, sporting a new (and highly revised) food pyramid. While these new guidelines have become highly politicized, we wanted to take a step back to evaluate the updated recommendations through a scientific (non-political) lens. As with any broad public health guidance, these recommendations are not designed to be personalized or perfect for everyone. However, when the pyramid is viewed objectively, we see meaningful progress worth acknowledging.
Let’s Look at The Major Changes
At its core, the updated food pyramid places a stronger emphasis on whole, real foods; something worth celebrating! Vegetables and fruits now form a larger and more prominent foundation of the “upside down” pyramid, reflecting the robust body of evidence supporting diets rich in plant foods being associated with lower risk of chronic disease. There is also a very clear push to reduce — and in many cases eliminate — added sugars (especially for children). Added sugars have long been linked to insulin resistance, weight gain, fatty liver disease and cardiovascular risk. So we understandably see this as a public health victory.
Another positive shift is the renewed focus on whole, rather than refined grains. Whole grains provide fiber, micronutrients and beneficial phytochemicals that support gut health and metabolic regulation.
The guidelines also emphasize adequate protein intake, recognizing protein’s role in maintaining muscle mass, supporting metabolic health, stabilizing blood sugar and promoting satiety. While the exact amount of protein recommended, 1.2-1.6 grams of protein per kilogram of body weight per day, may be up for debate, the emphasis on quality protein is something we can support.
Saturated Fats: Reconciling the Pyramid with the Guidelines
One interesting, and widely debated, aspect of the newly released guidelines is the apparent discrepancy between the visual pyramid and the written guidelines. While the pyramid appears to highly emphasize full-fat dairy, butter and steak, the written guidelines continue to “cap” the daily recommended calories from saturated fats at 10%. Our concern is that while the pyramid is simple and visually pleasing, the physical “placement” of foods may be misleading to an audience that may not be reading the written guidelines.
While this discrepancy may raise questions for implementation, our overall takeaway from the written guidelines is a positive one. In moderation, saturated fats can play a helpful role in a healthy diet, and when selecting sources of saturated fat, we should prioritize those that come from whole, minimally processed sources.
The importance of nuance and personalization
While population-wide guidelines can be helpful, we know that nutrition is not one-size-fits-all. Genetics play a powerful role in how individuals respond to certain foods, something we have long addressed head-on through genetic testing.
One well-studied example is the ApoE genotype, which influences how the body handles dietary fats and cholesterol. Some individuals, particularly those who carry the ApoE4 variant, may benefit from more careful attention to fat quality and benefit from prioritizing unsaturated fats rather than those from saturated sources. This does not negate the value of the guidelines, but highlights the importance of individualized care when possible.
Eating in Accordance with the New Guidelines
Eating a simple diet centered on vegetables, fruits, whole grains and sufficient protein has far-reaching benefits that have long been recognized within the BaleDoneen Method:
These benefits are not theoretical — they are supported by decades of epidemiologic and interventional research.
The takeaway
No set of dietary guidelines will satisfy everyone, and they will always involve compromise. Still, the direction matters. The updated food pyramid and 2025-2030 guidelines represent a clear shift toward whole food, less sugar and better overall nutrient quality. We certainly have notes of things we wish looked differently, but from a clinical and scientific perspective, the new guidelines clearly represent a positive and encouraging step toward better health at a population level.