New Dietary Guidelines Call Out Processed Foods
Food as Medicine: Why the New Food Pyramid Matters
In 2026, the conversation about what we eat has finally caught up with the science. For decades, the food pyramid guided American nutrition, but it prioritized convenience and calories over biology. Today, we know that food isn’t just fuel: it’s information. Every bite we take sends signals to our hormones, gut, immune system, and even our genes. Understanding this is critical, because the way we eat directly drives, or prevents, chronic disease. On January 9th, 2026 I weighed in on the national conversation with Jennifer Epstein on Fox News 13 Tampa Bay, FL.
The Healthcare Epidemic in America
Chronic disease is at the heart of America’s health crisis. More than 60% of adults live with at least one chronic disease, and nearly 40% have two or more. Heart disease, diabetes, autoimmune disorders, obesity, they’re all rising despite record-high healthcare spending. Why? Because we are treating symptoms downstream rather than addressing the root causes upstream: poor nutrition, processed foods, sedentary lifestyles, and chronic stress.
As a functional medicine doctor, I see firsthand how nutrition can transform health. We don’t have a healthcare system in this country, we have a disease management system. Changing the way we eat is the most powerful tool we have to prevent and even reverse many of these conditions.
Why the Food Pyramid Needed an Upgrade
The original food pyramid leaned heavily on grains and carbohydrates, reflecting government policy and agricultural priorities more than human biology. It treated calories as the key metric, ignoring how food affects blood sugar, inflammation, hormones, and the gut microbiome. Today, science shows us that these factors are central to health.
A modern food pyramid must focus on metabolic resilience, nutrient density, and gut health, rather than simply counting calories or servings. It’s not just what we eat, it’s how our bodies respond to it.
Protein: The Metabolic Anchor
Protein is essential at every meal. Yet most Americans, especially women and older adults, underconsume it. Protein supports:
Blood sugar stability
Muscle preservation and metabolic health
Satiety hormones that prevent overeating
Muscle isn’t just about strength, it’s a metabolic organ. Without enough protein, we lose muscle, slow our metabolism, and increase disease risk. Protein is not a diet trend; it’s a cornerstone of health and longevity.
Fiber: The Missing Nutrient
Fiber isn’t just about digestion, it’s about the invisible ecosystem inside your gut. The average American consumes only 10–15 grams per day, far below the 30-50 grams needed daily. Fiber feeds the gut microbiome, which produces compounds that:
Reduce inflammation
Improve insulin sensitivity
Strengthen the gut barrier
Support brain and immune health
When fiber is absent, the system that protects us is essentially starved. Fiber is foundational medicine, and yet, it’s one of the most overlooked nutrients in our diet.
Whole Foods: The Ultimate Medicine
Ultra-processed foods dominate the modern diet, and they wreak havoc on hormones, gut health, and blood sugar. These foods are engineered for profit, not health. In contrast, whole foods provide a complex array of nutrients: vitamins, minerals, fiber, and phytonutrients that medications cannot replicate. Every meal is an opportunity to heal, prevent disease, and support optimal function.
Building a Modern Food Pyramid
A health-forward food pyramid prioritizes:
Protein at every meal
Fiber-rich plants (vegetables, legumes, seeds, low-glycemic fruits)
Healthy fats for hormone and brain support
Minimally processed foods
Blood sugar stability over calorie counting
Grains, sugars, and ultra-processed foods take a back seat. This is not about restriction, it’s about resilience.
The Takeaway
If food can contribute to chronic disease, it can also be part of the solution. By shifting our focus from calories to biology, from convenience to nutrient density, we can prevent and even reverse many of the diseases that plague America today. This is just the beginning and much more change is ahead of us.
1) Education and how care providers understand nutrition’s role in health MUST CHANGE. Fact: Most U.S. medical schools still provide minimal clinical nutrition training, and national medical organizations are now pushing for enhanced nutrition education.
2) Program shifts to identify whole food as a means to feed the public MUST CHANGE. Fact: Initiatives that treat food as part of medical prevention and care are expanding, illustrating a shift toward food‑based health programs.
3) Healthcare reimbursement so that nutrition services are covered before illness sets in MUST CHANGE. Fact: Currently, most U.S. healthcare reimbursement does not cover preventive nutrition services (e.g., nutrition counseling) outside of specific disease conditions.
Food is not just fuel, food is medicine. What will you be doing in 2026 about your preventive nutrition?
