Food Sleuth: Scale Food Pyramid That Builds on Healthy Planet

By Melinda Hemmelgarn

Columbia Daily Tribune

July 16, 2008

Available online at: http://www.columbiatribune.com/2008/Jul/20080716Food006.asp

Last week I questioned the wisdom of Harvard University’s new "healthy eating pyramid" because of its recommendation to "bag the potatoes." In other words, they banished the tubers to the tip of the food guide pyramid along with soft drinks, white bread, red meat, butter, and other foods to "use sparingly."

Harvard nutritionists justified their decision based on the fact that potatoes contain easily digested and absorbed carbohydrates, which if eaten frequently could increase the risk of Type 2 diabetes. Instead of potatoes, the Harvard staff advises choosing heart-healthier whole grains.

In my opinion, the potato’s location wasn’t Harvard’s only short-sighted decision. I wouldn’t have grouped all red meat together in the "use sparingly" category either. For example, beef from a cow that has grazed solely on pasture yields nutritionally superior meat compared to that from an animal fed a diet rich in corn on a crowded feedlot. Meat from animals given growth-promoting hormones and antibiotics doesn’t belong anywhere on a healthy-eating plan.

The Harvard experts also categorized all vegetable oils under the "healthy fats and oils" banner. Another mistake in my book because different vegetable oils follow distinct metabolic pathways in the body.

To Harvard’s credit, its detailed explanation of fats and oil that accompanies their new pyramid explains the benefits of monounsaturated fats, found in olive and canola oils, and recommends eating "one or more good sources of omega-3 fats every day" from sources including fish, flax, walnuts and canola oil. Harvard also rightly warns us about the risks of trans fat found especially in fried fast foods.

But grouping vegetable oils according to whether they are high or low in omega-3 or omega-6 fatty acids would make for a more useful guide. That’s because omega-3 fatty acids show promise in reducing risk for inflammation, depression and some cancers.

When consumed in excess, omega-6 fatty acids contribute to inflammation and chronic disease. Omega-6 fatty acids are found in higher concentrations in safflower, sunflower and corn oils. Unfortunately, Americans fall way short on omega-3 fatty acids, and consume too many of the omega-6 variety.

Personally, I would put omega-6 fatty acids up there in the "use sparingly" category. And between you and me, I’ll choose a little organic butter over margarine any day.

Despite valiant attempts by some of our nation’s top nutritionists, it’s tough to include all the variables and details into one food guide that gets it right for everybody. Plus new research continues to uncover information that casts doubt on even our most firmly held assumptions.

That said, there is one pyramid that stands alone in making the most of complicated research and common sense. It was created by a physician and a dietitian at the University of Michigan’s Integrative Medicine Program in the department of Family Medicine to reflect "their passion for food in all of its beauty, variety, and healing benefits."

The "Healing Foods Pyramid" includes only foods with known health benefits or essential nutrients. It emphasizes plant-based foods but recognizes the nutritional value of all lean meats. Their recommendation: "Choose grass-fed and hormone/ antibiotic-free (organic)" meats in moderate - 2- to 3-ounce - serving sizes.

As for fats, the Healing Pyramid advises us to limit saturated fats, eliminate trans fats and partially hydrogenated oils and places emphasis on consuming monounsaturated and omega-3 fatty acids.

Best of all, the Healing Pyramid is the first food guide to connect our food choices to the health of our environment and planet. The authors rightly celebrate the Earth’s bounty and acknowledge the joy and pleasure of eating. This eating plan advocates "mindful eating," where we "truly savor, enjoy and focus" on the food before us. To that I say, Amen. Here’s a food guide pyramid we can all live with.

Learn more:

● Healing Foods Pyramid: www.med.umich.edu/umim/clinical/ pyramid/index.htm.

● Benefits of grass-fed meat and dairy: Union of Concerned Scientists, "Greener Pastures" report: www.ucsusa.org/food_and_ environment/sustainable_food/greener-pastures.html.