2026 US Dietary Guidelines. Is there hope?

🤯Shock & awe, the new 2026 US Dietary Guidelines for Americans are pretty good! 

Definitely an improvement, if not perfect.

Like everyone else that sometimes writes or talks about nutrition & health, I am now obliged to write about this topic for several weeks. 

✍ Best to get started.

What to like about the 2026 US Dietary Guidelines?

🥗 Whole Foods Emphasis

Rather than macros & micros, great for scientists, not so great for most people, the guidelines recommend whole foods. 

Whole foods are not magic, but they do

✅ Increase satiety, which naturally moderates total food intake

✅ Omit potentially problematic additives, such as emulsifiers & artificial sweeteners

✅ Avoid hyper-palatability & the probability of over-consumption

It is nice to think that the US is following the lead provided by Brazil, which in 2014 included this message within their guidelines:

"Always prefer natural or minimally processed foods and freshly made dishes and meals to ultra-processed products."

💪 Higher Protein

Paired with the emphasis on whole foods, and vegetables, this means recognising the evidence that adequate protein is a critical part, albeit only a part, of enabling growth & retention of muscle mass. 

Naturally achieved, more muscle is almost always a positive health multiplier, providing metabolic & functional benefit over the lifetime.

🥬 Vegetables at the Top

All the anti-inflammatory dietary patterns that have been followed by very large populations over decades are vegetable rich, and the evidence for them spans from human randomised controlled trials through to epidemiology, meta-analysis upon meta-analysis. 

Next, some things which are are a little more puzzling and questionable.

Saturated Fat Endorsement? 🤔 

The visual includes butter, lard and ghee. Modest intake of SAFAs makes a positive contribution to hormonal health, cellular health & absorption of vitamins A, D, E and K. So these are not demon foods, they do not need to & should not be eliminated from the diet,

However, excess intake of SAFAs has a causal link to raised ApoB, the most meaningful blood biomarker of atherosclerotic disease risk. 

Reducing SAFAs with fat & oils sources richer in poly & monounsaturated fats, and polyphenols, like olive oil improves lipid markers & is associated with reduced risk of adverse cardiac events.

Low Carb Endorsement? 🤔

Whole grains, alongside a picture of bread, are now at the bottom of the pyramid. This suggests that they are being framed as a cause for obesity & diabetes, rather than over-consumption itself. 

Some of the world’s healthiest dietary patterns, such as the Jiangnan, Nordic & Washoku diets, emphasise whole grains. 

Is the bread in the pyramid a whole grain sourdough or an ultra-processed loaf made with grain-based refined starches, gums, emulsifiers & additives? There is a significant difference.

There is much much more to unpack.

What do you find to admire?

What do you wish was different?

Is there hope? 🤞

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Why not book a free call to find out how we would enable better health for you? 📲