The Food Pyramid: Another Thing That Didn't Make It Past Matric

If you grew up in South Africa (or anywhere in the world, really), chances are you remember the food pyramid. It was printed in textbooks, hung on school walls, and preached to us as the ultimate guide to a healthy diet. But what if I told you that this seemingly innocent triangle might be one of the biggest reasons we’re facing an epidemic of chronic illness today?

Before you roll your eyes and think, "Great, another conspiracy theory," stick with me. This isn’t about demonising food or telling you to cut out carbs for life. This is about questioning the advice we’ve been fed for decades—and why it might be making us sicker, not healthier.

How the Food Pyramid Was Built (Spoiler: It Wasn’t Science)

The food pyramid wasn’t some divine revelation of dietary wisdom. It was more of a tangled web of good intentions, bad science, and big industry lobbying. Let’s rewind to the 1950s when a physiologist named Ancel Keys became a household name. Keys is often credited (or blamed) for popularising the idea that dietary fat was the primary cause of heart disease. His famous "Seven Countries Study" claimed to show a clear link between high-fat diets and heart disease rates.

Here’s the catch: Keys studied data from 22 countries, but he only published data from seven—the ones that fit his hypothesis. By focusing solely on those countries, he made it appear as though nations with higher fat intake had higher rates of heart disease while ignoring data that didn’t align with this theory. Despite its shaky foundation, Keys’ work had a massive influence on public health policy, sparking a low-fat craze that soon became the standard in the health community.

Fast-forward to the 1970s. The US government, hoping to curb heart disease, adopted Keys’ anti-fat stance and launched the USDA’s dietary guidelines. This was the birth of the food pyramid, which positioned carbohydrates as the foundation of a “healthy” diet and relegated fats to the top as something to be used “sparingly.” But here’s the kicker: these recommendations were also heavily influenced by agricultural lobbyists, especially those representing grain and corn industries. They stood to benefit immensely if grains became the star of the dietary show. So, instead of a pyramid based on unbiased nutritional science, we got one that served the interests of big agriculture. Honestly, if this happened in South Africa, we’d just call it the "Banting-for-Tenders Diet”—high carbs for the public, all the real meat for the insiders.

Why This Matters to You and Your Family

So why should we care about some outdated research and dusty government guidelines? Because the food pyramid’s influence is still alive and well. The low-fat, high-carb mantra that it promoted seeped into our culture, shaping the way we eat and shop to this day. For decades, we’ve been told to fear fat, avoid cholesterol, and bulk up on grains—habits that have contributed to the modern epidemic of obesity, diabetes, and heart disease. The World Health Organisation reports that over 70% of global deaths are now due to chronic illnesses, many of which are linked to lifestyle and diet. And yet, many of us still see low-fat, high-carb as the “safe” option, a lasting legacy of Keys’ work and the food pyramid’s misguided advice.

Breaking Down the Pyramid: Why Carbs on Top and Fats on the Bottom Just Didn’t Work

The food pyramid encouraged us to treat carbs as the foundation of our diet—six to eleven servings of bread, pasta, and grains daily. Fats, on the other hand, were cast as the villains, something to be “used sparingly.” But here’s why that backfired:

1. Carbs and Blood Sugar: Carbohydrates quickly break down into glucose—especially (but not exclusively) the processed variety that makes up most of our diets—which raises blood sugar. Eating high amounts of carbs without balancing them with protein and fats can send blood sugar levels on a rollercoaster, contributing to inflammation and setting the stage for chronic diseases.

2. Fats Are Not the Enemy: Healthy fats are essential for brain function, hormone production, and overall wellness. The pyramid’s emphasis on avoiding fats deprives us of nutrients crucial for our bodies’ optimal functioning.

3. Protein Keeps You Going: Protein, which was downplayed in the pyramid, is actually key for energy and satisfaction. Making it a mainstay of our diet can prevent the crashes and cravings that come with carb-heavy meals.

   
   

Why We Need to Start Questioning “Normal” Health Advice

If this sounds radical, it’s only because we’ve been conditioned to think of this advice as absolute truth. The food pyramid became so ingrained that few people stopped to ask, “Is this actually working?” But look around: chronic disease has become so common that we now see it as just another part of life.

In South Africa alone, the number of people with diabetes and heart disease has been climbing steadily. And we’re not even talking about the other “invisible” issues many of us live with daily—brain fog, chronic fatigue, and unexplained aches and pains. If we don’t question the advice that got us here, we’ll keep repeating the cycle, passing on the same health issues to our children.

So, What Should We Be Eating?

Now, this doesn’t mean we’re doomed to a life of celery sticks and kale juice. Far from it. But it does mean we need to re-evaluate the kinds of foods we put on our plates. Instead of blindly following outdated advice, here’s a more balanced, sustainable approach to eating:

1. Whole Foods Over Processed Foods: Focus on whole foods—fruits, vegetables, meats, and grains that look like they did in nature. Processed foods are often filled with hidden sugars and unhealthy fats.

2. Healthy Fats Are Your Friends: Fill your plate with wholesome sources of healthy fats like avocados, nuts, seeds, and coconut or olive oil. These fats aren’t just safe—they’re essential for supporting your heart, brain, and overall health. On the flip side, steer clear of so-called “heart-healthy” impostors like canola oil, which often come with hidden drawbacks that aren’t doing your body any favours (more on this later!).

3. Prioritise Protein: Make protein the star of your meal to stay fuller for longer and support overall health. Think eggs, meat, fish, and legumes.

4. Balance Your Plate: You don’t have to ditch the carbs altogether. Instead, you can opt for complex carbs like sweet potatoes, quinoa, and brown rice, which release energy slowly and won’t spike your blood sugar.

   
   

This Isn’t About Going ‘Extreme’ – It’s About Going Back to Basics

When it comes to diet, it’s not about jumping on the latest health trend or becoming a “wellness warrior.” It’s about questioning what we’ve been taught and making choices that feel grounded, sustainable, and nourishing. No one is asking you to give up all your favourite foods or start growing your own kale (unless you’re into that).

And remember, this isn’t about perfection. If the food pyramid was a ‘one-size-fits-all’ attempt that failed, then our approach to fixing it doesn’t have to be another rigid plan. Just small, steady steps toward whole, nourishing food that respects what our bodies actually need.

Next Steps: Let’s Dig Deeper

If this post has got you questioning, “What else have I been told that’s wrong?”—you’re not alone. Up next, we’ll tackle the broader health crisis and why chronic illness is more “normal” now than ever.