BY AMAL A. M. ELGHARBAWY

AND

BY ANIS NAJIHA AHMAD

International Institute for Halal Research and Training( INHART), International Islamic University Malaysia( IIUM)

The " flipped " version has ignited a global debate about the roles of carbohydrates, fats, and proteins in the modern diet. For Malaysia, which proactively addressed these concerns through its own food pyramid revision in 2020, the new US model provides a fresh lens through which we can view our daily meals. It is also an opportunity for us to evaluate whether " flipping " is truly the answer for everyone.

THE GREAT INVERSION

For decades, the food pyramid served as a simple guide to healthy eating. Carbohydrates like bread, pasta and rice sat at the bottom. On the next level were fruits and vegetables, followed by protein and dairy. Right at the very top, fats and oils were crammed into a tiny triangle, a sign that they should be used sparingly. That classic structure influenced everything from diet trends and school lunches to what doctors recommended.

In a bold move, US nutrition authorities have introduced a new version of the food pyramid. In this updated model, healthy fats and protein-rich foods now sit firmly at the base. Grains and starchy carbohydrates have been pushed to the top, with a much smaller recommended portion. This dramatic reshuffling of dietary priorities has sparked both interest and plenty of debate( US Department of Agriculture & US Department of Health and Human Services, 2026).

REBUILDING THE FOUNDATION

This inversion reflects evolving interpretations of nutritional science and emerging debates within the field. For years, evidence has been mounting that the carb-heavy " pedestal " of the old pyramid may have played a role in the global surge of obesity, metabolic disorders, and Type 2 diabetes.

Proponents of the shift argue that by placing refined and processed carbohydrates

at the base and casting dietary fats as the bad character, the older model may have inadvertently influenced dietary habits toward metabolic dysfunction( Kraak & Davy, 2023).

The 2026 model moves past the simplistic " a calorie is just a calorie " mantra. Instead, it focuses on how different macronutrients communicate with the cells: Protein as the Anchor: No longer relegated to the " muscle-building " corner, protein is now viewed as a metabolic powerhouse. It is the key to supressing hunger and maintaining a high-functioning metabolism. Fats as the Fuel: Healthy fats, the kind found in avocados, olives, nuts, seeds, and fatty fish, have been vindicated. We now recognise them as essential " brain food," critical for hormone production and controlling systemic inflammation( Emma & Amanda, 2022).

The updated guidelines suggest a target of 1.2 to 1.6 grams of protein per kilogram of body weight daily. Meanwhile, white bread and sugary cereals have been moved to the top of the pyramid. At the same time, whole grains are now positioned as supportive rather than foundational foods( US Department of Agriculture & US Department of Health and Human Services, 2026).

RESEARCH AND CAUTION

While research supports this shift, with trials showing significant fat loss and improved blood sugar control on high-protein plans( Zadgaonkar, 2025), the

model has been met with both enthusiasm and academic caution. Some experts warn that centring animal proteins could inadvertently increase saturated fat intake if not managed carefully.

Others argue that while the model mirrors healthy Mediterranean or Paleo patterns, it must be flexible enough to meet individual metabolic needs( Gençer & Ağagündüz, 2025).

Yet beneath the debate lies a clear, unified message that bridges the gap between schools of thought: the necessity of prioritising food quality over sheer caloric quantity. This global consensus on avoiding ultra-processed foods has prompted