The low carb pyramid is a variation on the classical food pyramid, which is used to illustrate the recommended daily allowance of certain food groups.
In contrast to the traditional western diet, the low carb pyramid prioritises the intake of fats and proteins while limiting carbohydrates. Depending on what type of low carb diet you are following, the exact split of macronutrients can vary.
But why follow a low carb pyramid instead of the traditional food pyramid?
In this article we’ll dive a bit deeper into the low carb pyramid, how it differs from the conventional food pyramid, and why it’s a better approach for overall health and wellbeing.
Table of contents
Understanding the traditional food pyramid
Origins of the food pyramid
The origins of the traditional food pyramid can be traced to Sweden back in 1974. The original impetus for the development of this structure were high food prices, which were limiting people’s ability to adequately satisfy their nutritional requirements[1].
Sweden’s National Board of Health and Welfare therefore developed the concept of a food pyramid, where foods which were both cheap and nutritious (carbs) would be the core component (the base). These foods would then be supplemented by foods such as meat and fish, when required (the top)[1].
This food pyramid concept took to popularity and the idea spread in Scandinavia, and likely served as inspiration for the later USDA food pyramid.
USDA food pyramid
The USDA food pyramid was first formalised in 1992, but the development of nutritional guidelines in the US can be traced back even further. With the release of the 1992 food pyramid, US consumers for the first time had a guide to the recommended servings of different food groups[2][3].
The intention of the USDA food pyramid was to provide nutritional guidance to Americans, in order for them to follow healthy diets that met nutritional standards. In addition, the pyramid served as a guide to moderate energy intake by restricting ‘unhealthy’ foods often consumed in excess[2][3].
Figure 1 illustrates the carb-heavy nature of the USDA food pyramid, with a recommendation of 6-11 daily servings of bread, cereal, rice and pasta. In comparison, meat and poultry were limited to 2-3 servings per day. However, this pyramid is now generally considered to be an inadequate representation of a healthy diet[2][3].
This is because the introduction of the 1992 food pyramid coincided with the emergence of the obesity epidemic. As a result, many dieticians began to consider that eating a high proportion of carbohydrates, was likely a contributing factor to weight gain and obesity[3][4].
Since 1992, there have been 2 further iterations; mypyramid in 2005, and the current myplate, released in 2011[5][6].
Myplate emphasises a high intake of fruits and vegetables, while reducing carbohydrates compared to the 1992 pyramid. This is consequence of the increasing scientific evidence revealing the connection between high carbohydrate intake and type II diabetes and obesity. However, carbohydrates still represent a significant proportion of the macronutrients in myplate[6].
The UK's Eatwell guide
In the UK, the NHS has devised the Eatwell guide to help UK citizens make better decisions about the foods in their diet[7].
The Eatwell guide stresses the importance of consuming at least 5 portions of fruits and vegetables each day. However, it also states that roughly 1/3 of your diet should come from starchy carbohydrates[7].
The high level of carbs recommended is similar to that of the USDA’s myplate. In addition, the Eatwell guide limits portions of meat, dairy and other fats, which together make up less than a third of the recommended diet[6][7].
The low carb pyramid
The low carb pyramid is a different approach, in which the traditional food pyramid is flipped on its head. With this pyramid, the base is populated by fats, the middle protein and the top vegetables and some fruits. Starchy carbs such as rice and bread are eliminated from the pyramid entirely[8].
As mentioned, there are some variations in the low carb pyramid. For example, if you are following the Atkin’s diet or carnivore diet, you will likely be consuming more protein than on a traditional keto diet. However, the main tenants remain the same.
>Read here for a guide on the variations in low carbohydrate diets.
The bottom of the low carb pyramid
The base of the low carb pyramid consists of fats, oils and some fatty meats. On the keto diet, fats represent around 75% of calories and are essential to entering the state of ketosis. Food you can eat from the bottom of the pyramid include[8];
- Avocado: A high-fat fruit loaded with healthy monounsaturated fats, fibre, vitamins and minerals
- Coconut Oil: Versatile for cooking and contains medium-chain triglycerides (MCTs) that can be easily converted into energy by the body
- Olive oil: A staple in Mediterranean cuisine, providing a good source of monounsaturated fats and antioxidants
- Nuts: Nutrient-dense snacks loaded with healthy fats; Examples include almonds, walnuts and pecans
- Seeds: Contain high amounts of fibre and healthy fats; Examples include chia seeds, flaxseeds and hemp seeds
- Olives: Small fruits great for topping salads and packed with monounsaturated fats and antioxidants
- Butter: Rich sources of saturated fats and linoleic acid (CLA)
- Heavy cream: High-fat dairy which can be added to coffee, sauces or keto-friendly desserts
- Dark chocolate (70% cocoa or higher): High-percentage dark chocolate contains a high amount of fat and is rich in antioxidants
- Cheese: Another dairy option, offering a source of saturated fats, that can be added to a variety of keto dishes
- Pork: A fatty red meat that offers flavour and variety in keto meals
- Salmon: A fatty fish, packed with omega-3 fatty acids, protein, and essential nutrients
- Eggs: Nutrient-dense and protein-packed, eggs are usually from chickens but can include duck and quail eggs
The middle
The middle of the low carb pyramid is comprised of proteins. Proteins are essential on any diet as they are used in cellular metabolism and protein synthesis. Eating a higher protein diet is recommended if you follow a highly active lifestyle, as it promotes muscle growth and recovery. This layer of the pyramid includes meat, poultry and fish, including[8];
- Chicken: A versatile and protein-rich meat available in various cuts such as breast, thighs, and wings
- Beef: A keto staple, rich in iron and protein; Can be enjoyed as steak or in the form of keto-friendly burgers without the buns
- Shrimp: High-protein seafood that can be added to salads or grilled with seasonings
- Duck: A rich and flavourful protein source with a higher fat content than chicken breast
- Turkey: A lean protein source that can be enjoyed as roasted turkey, ground turkey, or grilled or fried turkey breast
- Venison: Nutrient-dense meat that can be used as an alternative to some typical protein options
- Eggs: Nutrient-dense and protein-packed; Also high in fats and cholesterol
- Cod: White fish that is low in fat and carbs, but high in protein
The top
The top of the low carb pyramid contains low carb fruits and vegetables, which are an amazing source of vitamins and minerals. Although they are healthy, it’s important to avoid higher carb fruits and vegetables while following a keto or low carb diet. Suitable fruits and vegetables include[8];
Low-carb fruits:
- Avocado: Creamy and nutrient-rich fruit packed with healthy fats and fibre
- Berries: Antioxidant-rich and relatively low in carbs; Examples include strawberries, raspberries and blackberries
- Tomatoes: Technically a fruit, tomatoes are low in carbs and offer various essential vitamins and minerals
- Lemons: Citrus fruit with minimal carbs, perfect for adding flavour to dishes and beverages
- Coconut: While technically not a fruit, coconuts provide a source of healthy fats and fibre, with low net carbs
Low-carb vegetables:
- Leafy greens: Nutrient-dense and low in carbs, these greens are ideal for salads and keto-friendly meals; Examples include spinach, kale and lettuce
- Cruciferous vegetables: Fibre-rich vegetables with low carbohydrate content; Examples include broccoli, cauliflower and Brussels sprouts
- Zucchini / courgette: A great low-carb alternative to spaghetti and pasta dishes while following keto
- Bell peppers: Great low-carb vegetable that can add a touch of sweetness to salads
- Cucumber: High water content means it’s very low carb and low calories but contains vitamins and minerals
The low carb pyramid for drinks
In addition to food, it’s important to monitor what drinks you are consuming on a daily basis. Adequate hydration is important for overall health and especially so on low carb diets. This is because by restricting carbohydrates, the body tends to lose more water. As a result, drinking water more frequently may be required to avoid dehydration[9].
However, many beverages that seem healthy can actually contain high amounts of sugar. Which is why we’ve created the below low carb pyramid for beverages. Similarly to the food pyramid, it has been divided into 3 sections; The bottom, middle and top.
The bottom of the low carb pyramid for beverages
At the bottom of the pyramid, you’ll find the core beverages of a low carb diet. They are generally low in calories and contain close to zero carbohydrates. Unsurprisingly, water is included at the bottom of the pyramid. This should be your go to option on the keto diet. Other options include;
- Water: Is essential for health and should be the primary beverage consumed on all diet variations
- Sparkling water: Similar to the above, with an added injection of carbon dioxide
- Coffee: Can be consumed on low carb diets, but be cautious about over-consuming caffeine
- Tea: Great beverage to consume on keto, with zero calories and antioxidants
- Bone broth: Nutritious broth, perfect for adding some extra protein, vitamins and minerals
The middle
The middle layer represents drinks that can be consumed fairly liberally, but should be supplementary to beverages like water.
In the bottom beverages, the focus is on water and other zero carbohydrate beverages, generally low in calories. In the middle, we can get away with some zero-calorie sweetened beverages. This includes beverages like diet soft drinks as well as tea and coffee that have been sweetened with stevia. While artificial sweeteners have zero calories, its best to focus on low-calorie natural sweeteners like stevia and xylitol.
>Check out our guides on natural sweeteners and artificial sweeteners
In addition to zero-calorie sweetened beverages, the middle layer contains beverages such as unsweetened nut milks, vegetable smoothies and low carb soups.
Other beverages that can be consumed include;
- Diet soft drinks: Zero-calorie sweetened beverages, often using artificial sweeteners such as aspartame
- Flavoured waters: Zero-calorie beverages flavoured with sweeteners
- Sweetened coffee: Coffee sweetened with natural sweeteners, like stevia
- Sweetened tea: Tea sweetened with sweeteners, like stevia and erythritol
- Milk: Higher fat milk is a great option for low carb diets – consume moderately
- Almond milk: Milk made from water and almonds – high in protein and fibre, with low carbs
- Vegetable smoothies: Smoothies made with green leafy vegetables, rich in vitamins and minerals while containing minimal carbs
- Low carb soups: Soups such as chicken, mushroom, vegetable, containing high amounts of vitamins and minerals
The top
The beverages at the top of the pyramid are those that you want to limit or entirely eliminate from your diet. They tend to have a higher carbohydrate content and more calories than beverages within the bottom and middle layers.
Beverages within the top should only be consumed on special occasions or as a one-off treat. You’ll notice that alcohol is included at the top, even though spirits like vodka contain no carbs. This is because alcohol can temporarily stall ketosis and lead to harmful health effects if consumed in excess.
>Read on to learn more about alcohol on the keto diet.
Other beverages on the top of the pyramid include;
- Alcoholic spirits: Spirits are one of the best options on keto, as they contain zero carbs
- Wine: Lower in carbs and can contain antioxidants e.g. resveratrol
- Low-carb beer: Lower carb beers can be consumed in moderation
- Fruit juices: Often contain higher amounts of sugar, best to avoid
- All sugar-added beverages: Any beverages that contain additional sugar e.g. soda, milkshakes etc, should be eliminated
If you fancy an occasional alcoholic drink while on a low carb diet, then no problem! Just check out our guide on the best options to minimise the impact to your diet.
Why follow the low carb pyramid?
So now we know what the low carb pyramid is, why would you want to follow it?
Well if you’re following a keto diet, your aim is to reduce carbs in order to induce ketosis. As a result, following the low carb pyramid helps you select foods that better align to the keto diet.
The traditional food pyramid established by the USDA in 1992 has led to increased rates of obesity and was not created solely on the basis of health. Many economic factors were considered when drafting the food pyramid, such as lobbying efforts from food and beverage corporations. As a result, following the traditional USDA food pyramid is not the best option.
The low carb pyramid is based solely on trying to enter the state of ketosis. This metabolic state is associated with a number of health benefits, and can be a great way to manage your weight. By using the low carb pyramid, you can set your low carb diet up for success. It makes food choices easier and more intuitive, which can help you stick to your diet over the long term.
>If you want to learn more about the health benefits from following a keto diet, read this article!
