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Learn about the new food pyramid

The old "food pyramid" was based on shaky and distorted science supporting American agricultural products, such as bread, pasta, potatoes and dairy products.

The famous "food pyramid" endorsed by the United States Department of Agriculture (USDA), first published in 1992, is based on shaky and distorted science in order to support American agricultural products, such as bread, pasta, potatoes and dairy products.

So says Dr. Willett, a professor at Harvard Medical School in the United States, in his new book, Eat drink and be healthy.

The foundations of Professor Willett's new food pyramid include the following:

At the top of the pyramid, under the heading: Using Shrink, you will see:

Red meat, butter, potatoes, white bread, sweets, white rice, pasta and other processed grains.

The broad base of the pyramid - which foods should provide the majority of calories - includes: whole grains, such as brown rice and whole grain bread, vegetable oils such as olive and canola oil, while vegetables and fruits appear in the middle of the pyramid.

At the top of the list of proteins are nuts and legumes, followed by fish, then birds and eggs.

It is recommended to take a multivitamin tablet once a day.

Professor Willett bases his recommendations on the following:

Processed grains, such as white bread and potatoes (the most consumed vegetable in the United States) that break down quickly into glucose, triggering a rapid release of insulin, leading to a feeling of hunger once glucose levels drop. The pressure on the pancreas to produce insulin is an important factor in the development of "sugar tolerance" in adults.

Whole grains are digested more slowly and may protect against diabetes, heart disease and some types of cancer.

There are healthy fats, especially unsaturated fats found in most vegetable oils, in nuts and in fatty fish, which contribute to lowering the level of bad cholesterol (LDL) and protect against coronary heart disease, blood clots and problems with the heart rate. Trans fatty acids, found in margarine and pastry products, should be avoided because they contain vegetable oils that have undergone a partial hydrogenation process and increase the risk of heart disease.

Some types of cancer are due to weight gain rather than fat consumption, and people who follow a low-fat, high-carbohydrate diet tend to be overweight. It is not clear how much calcium is needed. For the elderly, one or two doses of calcium-rich foods, which should not be dairy products, are sufficient. There is no evidence that high calcium intake prevents fractures in elderly women. On the other hand, exercise, certain medications, vitamins D and K, and hormonal replacement therapy - all of them can prevent fractures. There is evidence that high levels of calcium are associated with the formation and progression of prostate and ovarian cancer.

There is no relationship between protein and the prevalence of heart disease, cancer or diabetes. Proteins are digested slowly and do not cause a sharp increase in the level of sugar in the blood. However, red meat consumption should be limited due to its high saturated fat content. Eating a variety of fruits and vegetables can reduce the risk of heart attacks and stroke, and can also prevent some types of cancer. It may contribute to lowering blood pressure and preventing certain diseases of the intestines and eyes. It is recommended to take a multivitamin tablet as a supplement (guarantee) only, not as a substitute.