Reading Between the Lines of the New Dietary Guidelines

The new Dietary Guidelines for Americans update how we approach nutrition, emphasizing whole, nutrient-dense foods including protein, whole grains, vegetables, fruit, dietary fats, and dairy intake, but there is criticism the guidelines don’t consistently reflect the scientific consensus and also risk leaving vulnerable populations behind. From the heavy emphasis on limiting all ultra-processed foods and eliminating added sugars to placing saturated fats at the top of the pyramid, the new DGAs provide a framework, but highlight areas that still need nuance, clarity, and practical context.

Ultra-processed foods

The new DGAs emphasize limiting ultra-processed foods and prioritizing minimally processed, real foods, reflecting observational data linking high intake to obesity, diabetes, and cardiovascular disease. 

Reducing excess intake of ultra-processed foods like candy, chips, cookies, and sugar-sweetened beverages is critical for public health and to combat rising rates of obesity, diabetes, and heart disease. At the same time, guidance must avoid fear-based messaging or shaming those with limited access to fresh foods, since overemphasizing ultra-processed foods risks unfairly penalizing lower-income communities and masks the structural barriers that make healthy eating difficult. Processing exists on a spectrum, and many processed foods are essential for public health, from fortified grains that prevent nutrient deficiencies to shelf-stable foods that improve access for food-insecure populations. Efforts by the FDA and USDA to establish a uniform, federally recognized definition for ultra-processed foods represent a critical step toward clearer, more actionable guidance.

Strict stance on added sugars 

The new guidelines take a stricter tone on added sugars, recommending no more than about 10 g per meal and stating that no amount of added sugar is considered part of a healthy diet, especially for certain groups, such as young children. This replaces the prior guidance of keeping added sugars below 10% of total daily calories. The meal-based recommendation is unclear because it does not explicitly account for snacks, desserts, or varied eating patterns. Americans currently consume about 68 g of added sugar, or an average of about 270 calories per day, so continued reduction is clearly warranted. However, complete elimination is neither realistic nor supported by food science. Added sugars play functional roles in texture, browning, and palatability, and can support intake of nutrient-dense foods. History shows that extreme nutrient avoidance often backfires, as seen during the low-fat era when refined carbohydrates filled the gap. Moderation and reducing added sugars in context is more effective and practical for long-term health than strict, all-or-nothing limits.

The public health risk of overpromoting saturated fat

The inverted dietary pyramid places red meat and several saturated-fat-rich foods near the top, which is interpreted as encouraging a larger role for these foods in the diet. Although the recommendation to limit saturated fat to less than 10% of total calories remains, the visual framing risks misinterpretation and seems to convey a different message. 

Putting red meat, whole-fat dairy, butter, and beef tallow at the top of the pyramid sends a mixed message; it’s hard to stay under the saturated fat limit while also being told to eat more of these foods, including three servings of dairy per day, with an endorsement for full-fat dairy. The consensus among major health organizations, supported by a large body of evidence, is that eating too much saturated fat raises “bad” (LDL) cholesterol levels, which is a major risk factor for heart disease and stroke. However, some recent reviews suggest the link may be more complex, depending on the specific fat source, the replacement nutrient, and an individual’s existing health risks.

To better illustrate the practical challenge, if you follow the recommendation to keep saturated fat to less than 10% of calories on a 2,000‑calorie-a-day diet, that allows no more than ~22–24 g of saturated fat for the whole day. A single meal that includes 2 teaspoons of butter or beef tallow, a one-ounce serving of cheese, a cup of whole milk, and a 3-ounce serving of beef provides around 20-22 g of saturated fat, reaching the daily limit. Eating several whole-fat servings at a meal can therefore quickly exceed the recommended daily intake.

Protein goals get a boost

The new guidelines frame their updated protein guidance as “ending the war on protein,” increasing the recommended intake from 0.8 g/kg to 1.2–1.6 g/kg per day. 

Framing protein as previously “wrongly discouraged” is misleading, as the 0.8 g/kg recommendation was designed to meet minimum needs and prevent deficiency, not to optimize intake for all populations. That said, higher protein intake benefits specific groups, such as athletes, individuals pursuing weight loss, and older adults, and is supported by research. As protein guidance evolves, the emphasis should remain on balanced protein sources, particularly plant-based options, fish, and seafood, to avoid overreliance on animal products and to remain consistent with the recommendation to limit saturated fat to less than 10% of total calories.

Fiber, fermented foods, and a healthier gut

The 2025–2030 DGAs emphasize whole grains as part of overall dietary patterns to support fiber intake and overall diet quality. 

Unlike the 2020 to 2025 guidelines, which set numeric fiber targets based on Dietary Reference Intakes, around 25 g per day for women and 38 g per day for men, the 2025 to 2030 guidelines focus on fiber through overall dietary patterns rather than explicit intake goals. The new guidance emphasizes food sources and gut health, aligning with a general “eat real food” message. For the first time, they also endorse fermented foods such as miso, sauerkraut, kimchi, and kefir to support microbiome health, a welcome and important addition. While the continued emphasis on fiber-rich foods, including beans, legumes, pulses, whole grains, fruits, and vegetables, is positive, most Americans still fall short of meeting fiber intake goals, highlighting the ongoing need to prioritize these foods in daily eating patterns.

Translating the guidelines into meaningful change requires education and support from nutrition professionals like registered dietitians, accessible food options, and practical strategies that reflect the realities of diverse communities. The emphasis on eating more whole foods, increasing vegetable and fruit intake, and choosing whole grains when including grains is appropriate and evidence-based. The Healthy Plate was a practical tool for visually teaching people how to structure meals, while the pyramid may be more confusing and less intuitive, making it harder to apply to everyday meal planning.

In some areas, the dietary guidelines contain inconsistencies that can confuse consumers and highlight the need for careful interpretation. The guidelines would be stronger with a clearer focus on plant-forward eating patterns that emphasize legumes, beans, nuts, seeds and other plant-based sources of protein. At the same time, the visual prominence of high-fat animal foods such as butter, red meat, beef tallow, whole-fat dairy, and cheese creates tension with the saturated fat guidance. Ultimately, there is no one-size-fits-all eating plan because cultural influences and food access strongly shape how people choose to eat.

Photo by flickr user JP

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