Proposed U.S. Dietary Guidelines Recommend More Beans and Lentils for Better Health

A new proposal aimed at updating the U.S. dietary guidelines suggests a shift in how people approach their protein sources. The advisory committee’s recent report, released on Tuesday, urges Americans to increase their intake of plant-based proteins, such as beans, peas, and lentils, while reducing the consumption of processed and red meats. These recommendations are part of a broader effort to address chronic diseases like heart disease, diabetes, and high blood pressure.

Emphasis on Plant-Based Proteins

The U.S. dietary guidelines are updated every five years, and the next revision is set to be implemented in 2025. This new report, from an advisory committee consisting of 20 public health and medical experts, advocates for a significant change in how people view plant-based foods. The committee’s proposal is to reclassify beans, peas, and lentils, which are currently categorized as both vegetables and protein foods, to the top of the protein list.

Angela Odoms-Young, vice chair of the advisory committee and a nutrition expert at Cornell University, explained that there is strong evidence supporting the benefits of a diet rich in beans, peas, and lentils. These foods have been linked to a lower risk of chronic diseases, which include heart disease, diabetes, and certain cancers. Replacing animal-based proteins with plant-based options could help reduce the prevalence of these conditions, particularly heart disease, the leading cause of death in the United States.

A Shift from Red Meat to Plant-Based Alternatives

The proposed changes are based on a review of multiple studies that have examined the relationship between diet and chronic health conditions. Research has consistently shown that diets high in processed red meats—such as bacon, sausages, and hot dogs—are linked to increased health risks, including cancer and dementia. While the impact of unprocessed red meats (like steak or lamb) remains a subject of debate, plant-based diets, such as the Mediterranean diet, are consistently ranked as one of the healthiest dietary patterns.

The Mediterranean diet emphasizes plant-based foods, with a daily intake of fruits, vegetables, whole grains, legumes, nuts, and olive oil. Red meat is consumed sparingly. This diet has been associated with a reduced risk of cardiovascular diseases, obesity, high cholesterol, and hypertension. The advisory committee’s proposal aligns with this pattern, encouraging the reduction of red and processed meats in favor of more plant-based options like beans, peas, and lentils.

The Role of Sugary Drinks and Sodium in Chronic Diseases

In addition to encouraging more plant-based proteins, the advisory report also recommends reducing the consumption of sugary drinks and sodium. High intake of sugary beverages has been linked to a greater risk of developing Type 2 diabetes, while excessive salt consumption is a significant contributor to hypertension. By cutting down on these unhealthy foods and beverages, Americans could significantly lower their risk of chronic conditions.

Another critical recommendation is increasing whole grain intake. The committee suggests that at least 50% of all grains consumed should be whole grains, as they have been shown to help prevent diabetes, heart disease, and other chronic conditions. By shifting to a diet that includes more whole grains and fewer processed foods, individuals can improve their overall health and reduce the burden of preventable diseases.

Addressing Health Disparities and Accessibility

The advisory committee has emphasized that these dietary changes should be practical and accessible to all individuals, regardless of socioeconomic status or geographic location. The report takes into account that many communities, particularly those in low-income or rural areas, may have limited access to grocery stores that stock fresh produce or healthy protein options like beans and lentils. The committee's goal is to ensure that everyone, regardless of where they live, can adopt these dietary recommendations.

Equitable and Practical Solutions for All

Incorporating changes to the nation’s dietary habits requires considering the diverse needs of different populations. Cheryl Anderson, a member of the advisory committee and dean of the Herbert Wertman School of Public Health at UC San Diego, pointed out that the committee was mindful of the varied access to food resources across the U.S. The guidelines should reflect solutions that are feasible for people in different circumstances.

Moving Forward with Public Input and Government Review

This proposal is still in its early stages, and public input is an essential part of the process. A 60-day public comment period is currently underway, during which Americans can share their thoughts and concerns. After this period, the recommendations will be reviewed by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) before the final guidelines are set for adoption. The government has the option to implement all, some, or none of the suggestions outlined in the report.

Practical Tips for Adopting a Plant-Based Diet

While the official guidelines may not be finalized yet, individuals looking to make healthier dietary choices in the meantime can follow some simple strategies. Odoms-Young suggested trying “Meatless Mondays,” which involves replacing meat with plant-based protein sources one day a week. Incorporating more beans, peas, and lentils into meals is another easy way to boost plant-based protein intake. This doesn't mean eliminating animal products entirely, but rather finding a balance that increases the consumption of plant-based proteins.

The proposed dietary guidelines aim to encourage healthier eating habits by promoting plant-based proteins and reducing reliance on processed and red meats. With the growing body of evidence supporting the health benefits of these dietary changes, adopting a more plant-forward approach could help Americans live longer, healthier lives. While the guidelines are not final, this report marks an important step toward a healthier, more sustainable future.