A new food pyramid designed by an international team of nutritional scientists places plant foods and carbohydrate quality at the centre of a healthy diet.
The revised dietary model urges consumers to build their meals around vegetables, fruit, whole grains, pulses and nuts, while reducing their intake of meat, dairy and ultra-processed products.
Researchers from the International Carbohydrate Quality Consortium developed the model under the leadership of Professor Karen Della Corte, a nutritional scientist at Brigham Young University in Utah. Professor Anette Buyken, a nutrition specialist from Paderborn University in Germany, also took part in the research, as reported by German news outlet InFranken.
To construct the new framework, the scientists analysed more than 250 scientific publications and compared official dietary guidelines from seven countries and regional groups. The team published their findings in the peer-reviewed scientific journal Advances in Nutrition.
Traditional food pyramids, introduced by public health authorities in the late twentieth century, often placed all carbohydrate staples together across a wide base. Nutritional researchers have increasingly reconsidered that advice because refined carbohydrates digest rapidly into glucose, whereas whole plant foods offer protective fibre and micronutrients.
Core principles of the plant based diet
The new pyramid rests on three primary nutritional pillars. Plant foods form the foundation of healthy eating, protein and fat must come from high quality sources, and carbohydrate quality plays a decisive role in human health.
Under the guidelines, vegetables, fruit, whole grains, legumes and nuts should make up the largest proportion of daily food intake. Plant-based protein sources, including beans, lentils and soy, occupy a prominent position alongside healthy vegetable oils.
Animal-derived foods such as meat, fish, eggs and dairy products are moved to a secondary tier. Sugary foods and heavily processed goods should be eaten as seldom as possible.
Carbohydrate quality and blood sugar regulation
The research consortium placed particular emphasis on carbohydrates, arguing that consumers cannot judge food quality purely by looking at fibre and sugar counts. Instead, the scientists stressed the importance of the glycemic index, which measures how rapidly carbohydrate-containing foods raise blood glucose levels.
According to Professor Buyken, many common varieties of German bread carry a relatively high glycemic index despite being dietary staples. She noted that breads made with intact whole grains remain the healthiest option because they take longer to break down during digestion.
Controlling blood sugar fluctuations is crucial for the prevention of type 2 diabetes. Sharp glucose surges place dangerous metabolic strain on the body, which is especially hazardous for individuals suffering from insulin resistance, a condition where cells fail to respond effectively to insulin.
German nutrition guidelines and environmental impact
The new framework reflects broader developments in European dietary guidance. In 2024, the German Nutrition Society updated its official advice, recommending that people eat five portions of fruit and vegetables daily, alongside regular legumes and a small handful of nuts.
The German guidelines also advised limiting meat and sausage consumption to a maximum of 300 grams each week. Following that review, Germany's Federal Centre for Nutrition updated the national food pyramid to take environmental sustainability and climate impact into account alongside personal health.
The researchers explained that their international food pyramid is currently a scientific reference model and does not replace statutory recommendations in Germany or other nations. However, while official guidelines and the new consortium model share many plant-based goals, the new pyramid places greater emphasis on carbohydrate quality and its direct impact on blood sugar.
