Eat Real Food

That was not the case a decade ago.

I'm thousands of miles outside the US sitting firmly in the center watching left and right be at each other's throats over absolutely everything so maybe we're kind of alike.

> The DGAs recommend a variety of animal source protein foods (ASPFs) and plant source protein foods (PSPFs) to provide enough total protein to satisfy the minimum requirements set at the Recommended Dietary Allowance (RDA) of 0.8 g/kg body weight for adults and to ensure the dietary patterns meet most nutrient needs [3, 4]. However, over the past 20 years, an extensive body of research has underscored the unique and diverse metabolic roles of protein, and now there is compelling evidence that consuming additional foods that provide protein at quantities above the RDA may be a key dietary strategy to combat obesity in the U.S (while staying within calorie limits by reducing nutrient-poor carbohydrate foods). Instead of incorporating this approach, the past iterations of the DGAs have eroded daily protein quantity by shifting protein recommendations to PSPFs, including beans, peas, and lentils, while reducing and/or de-emphasizing intakes of ASPFs, including meats, poultry, and eggs. The shift towards PSPFs was intended to reduce adiposity and risks of chronic diseases but was primarily informed by epidemiological evidence on The Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030: Appendices | 350 dietary patterns, even in some cases when experimental evidence from randomized controlled trials (RCTs) was available to more specifically inform this recommendation. Another key aspect that DGA committees have inadequately considered are the nutrient consequences when shifting from ASPFs to PSPFs. ASPFs not only provide EAAs, they also provide a substantial amount of highly bioavailable essential micronutrients that are under-consumed. Encouraging Americans to move away from these foods may further compromise the nutrient inadequacies already impacting many in the U.S., especially our young people. Compounding this is the recent evidence highlighting the fallacies of using the unsubstantiated concept of protein ounce equivalents within food pattern (substitution) modeling, leading to recommended reductions in daily protein intakes and protein quality since ASPFs and PSPFs are not equivalent in terms of total protein or EAA density. Given that 1) there is no Tolerable Upper Intake Level (UL) for dietary protein established by the Dietary Reference Intakes (DRIs) and 2) consuming high quality ASPFs above current recommendations has shown no negative health risks in high quality RCTs, it’s unclear as to why previous DGAs encouraged shifts in protein intake towards limiting high quality, nutrient dense ASPFs. It's essential to evaluate the evidence to establish a healthy range of protein intake and to substantiate whether or not limiting ASPFs is warranted and/or has unintended consequences. An alternative approach that may be more strongly supported by the totality of evidence is the replacement of refined grains with PSPFs like beans, peas, and lentils. Given their nutrient dense profile (e.g., excellent source of fiber, complex carbohydrates, & folate, etc.; good source of protein) nutrient dense PSPFs complement but do not replace the nutrients provided in ASPFs (i.e., excellent source of protein, vit B12, zinc, good source of heme iron, etc.). By including high quality, nutrient dense ASPFs as the primary source of protein, followed by nutrient dense PSPFs as a replacement for nutrient-poor refined grains, a higher-protein, lower-carbohydrate dietary pattern can be achieved which likely improves nutrient adequacy, weight management, and overall health. -- https://cdn.realfood.gov/Scientific%20Report%20Appendices.pd... Appendix 4.9