Dr. Vliet’s Health Tip: The 2026 Food Pyramid Flip: How It Reverses Insulin Resistance & Supercharges Insulin Sensitivity (Part 1)

© by Elizabeth Lee Vliet MD and Kathy Kresnik

Goals of the 2026 Food Pyramid

The 2026 “inverted” food pyramid is explicitly designed to lower blood sugar “spikes” and overall glycemic load, reduce chronic elevated insulin response (hyperinsulinemia), and over time improve insulin sensitivity.  These beneficial changes occur over time IF the protein‑veggies‑fat ratios are followed consistently at each meal.

The 4 main mechanisms by which these positive changes occur are

• prioritization of protein intake
• eating whole-food based fats
• reduced refined carbohydrate intake
• strict restriction of ultra‑processed foods and added sugars.

Crucial Changes in the 2026 Food Pyramid

• Protein, full‑fat dairy, and whole‑food fats (eggs, meat, fish, nuts, olive oil, butter) move to the base as the foundation of our food intake.
• There are now higher protein intake targets per kg than older guidelines.
• Non‑starchy vegetables, low‑sugar fruits, and high‑fiber plant foods are emphasized for microbiome support and further glycemic buffering.
• Starches and unrefined whole grains are demoted to a smaller “fuel” at the top of the pyramid to be titrated to activity level.
• Refined grains and added sugars are strongly discouraged.
• Fat from seed oils (canola, soy, safflower, sunflower, etc) should be avoided altogether.
• Ultra‑processed foods with added sugars, refined starches, seed‑oil–heavy formulations, and additives are put in an explicit “avoid” or “no‑go” category.

Benefits that occur over time if you structure each meal according to the new tiers—protein and whole‑food fats as the largest proportion and substantial non‑starchy vegetables, modest whole‑food carbs, and elimination of added sugars and ultra-processed foods:

• Reduced average and peak post‑prandial insulin surges because each meal is lower in refined carbs and glycemic load that stimulate excessive insulin release. Insulin resistance occurs when we eat more refined carbs and simple sugars, causing excessive production of insulin in response to glucose –and the excess insulin in turn increases fat storage and weight gain.
• Progressive improvement in insulin sensitivity over weeks to months.  This means less visceral “belly” fat, less interstitial fluid accumulation (swollen ankles, “cellulite” and other signs of impaired vascular and fluid flow), reduced systemic inflammation, and more stable blood sugars (i.e., fewer glucose spikes and drops).
• These benefits are enhanced significantly when you combine the diet strategies with increased physical activity.

Our recommendations for the balance of foods on your plate at meals may seem different from what guidelines imply because animal-derived proteins also contain saturated fats (about 1-2 grams of saturated fats per ounce of protein).  Eating more animal proteins means you have more fat and greater calorie density in these foods, so you don’t need much additional fat.  Here is the allocation I recommend:

• Fill at least half your plate with non-starchy high fiber leafy greens and low glycemic vegetables
• Fill one-quarter of your plate with animal proteins and/or cold water fish such as salmon.
• Fill one-quarter of your plate with whole grains, starchy vegetables and whole fruits, especially berries. You can consider berries as your sweet dessert!
• The emphasis is on quality proteins, plenty of vegetables, fewer emphasis on starches and grains all in the form of REAL FOODS.
• Eliminate ultra processed foods, added sugars and seed oils to make the biggest difference in improving insulin sensitivity and weight loss.

If you follow the 2026 pyramid ratios at meals, you should see lower insulin resistance and enhanced insulin sensitivity, which is one of the most effective ways to lose excess body fat. Before we explore more specific effects on insulin resistance and insulin resistance, I want to first define what these often-misunderstood terms mean and how they affect your health.

Insulin resistance verses Insulin Sensitivity

Insulin resistance occurs when cells in muscle, fat, and liver tissues become less responsive to insulin, the hormone that helps shuttle glucose from the bloodstream into cells for energy or storage. This results in sustained higher blood sugar and insulin levels than we recommend for health.  High glucose and high insulin levels damage cells throughout the body, and set up a total body inflammatory state.  The pancreas is forced to produce more insulin (hyperinsulinemia) to manage rising blood glucose and over time that can lead to prediabetes, type 2 diabetes, fatty liver, inflammation, and cardiovascular risks.

The key drivers of insulin resistance are:

• Excess visceral fat that disrupts insulin signaling pathways. Deep abdominal (visceral) fat that also spills into organs (ectopic fat) interferes with how cells respond to insulin.  Then insulin’s ability to take up and store nutrients stops working properly.​ Visceral adipose tissue (around organs) is strongly associated with insulin resistance because it is more inflammatory and releases more free fatty acids and cytokines into the portal circulation than subcutaneous fat.​When these signals and excess fatty acids reach the liver and muscles they impair insulin signaling and promote liver glucose overproduction and further reduce glucose uptake.​
• Lipotoxicity refers to toxic effects of excess fatty acids and lipid intermediates (e.g., diacylglycerols, ceramides) stored in organs such as liver, skeletal muscle, heart, and pancreas. These lipid intermediates activate stress and inflammatory kinases that blunt the normal action of insulin on glucose transport, glycogen synthesis, and suppression of the liver’s glucose output.
• Chronic high intake of refined carbohydrates, sugars, and ultra-processed foods that spikes glucose and insulin repeatedly.
• Sedentary lifestyle and loss of muscle mass to accept and store glucose in the form of glycogen.
• Sleep disruption, and inflammation from obesity further impair cellular response.

Insulin sensitivity is a measure of how effectively the cells in muscle, fat, and liver respond to insulin so that cells properly take up glucose, remove it from the blood stream to provide energy for cells, and suppress liver excess glucose production, enabling stable blood sugar with minimal insulin output. Highly insulin-sensitive individuals need only a small amount of insulin to effectively shut down the liver’s endogenous glucose output to keep fasting and between‑meal glucose stable without needing as much insulin secretion from the pancreas.

So basically, insulin sensitivity is a good target effect, and insulin resistance is the bad result of too much simple sugar/carb intake.  When insulin sensitivity is low and insulin resistance is dominant you get the really ugly – metabolic dysfunction and increased risk of prediabetes, diabetes, heart disease, and other chronic conditions.

The good news is that there are many things you can do to improve your insulin sensitivity and reduce insulin resistance. And in this two-part series I will explore many of these.

2026 New Food Pyramid Guidelines Effects on insulin resistance

• Lower glycemic load: Shifting from a grain‑base to a protein/veg/fat base reduces post‑prandial glucose excursions and insulin spikes, a core driver of insulin resistance.
• Reduced ultra‑processed intake: High ultra processed food intake (white bread, sugar‑sweetened beverages, snacks) are consistently associated with higher fasting insulin and HOMA‑IR.  Removing these foods reduces insulin resistance risk.
• Higher protein: Increased protein at meals improves satiety, preserves lean mass, and can lower overall energy intake, indirectly improving insulin sensitivity through weight and visceral‑fat reduction.

2026 New Food Pyramid Guidelines Improve insulin sensitivity

• “Healthy pattern” overlap: Population studies show that dietary patterns high in vegetables, fruits, whole grains, poultry/fish, and dairy, and low in refined grains, sweets, and high‑fat processed foods are associated with higher insulin sensitivity and lower fasting insulin.
• Whole‑food carbohydrate sources  emphasized, removes refined grains and sugars, and prioritizes minimally processed protein and fat, which shifts meals toward foods that improve insulin sensitivity.
• Visceral fat targeting: Treating starches as a “garnish” when visceral fat is high is intended to improve hepatic and peripheral insulin sensitivity by lowering liver fat and ectopic fat stores.

Whole Food Fats Support Better Metabolic Health

The new pyramid emphasizes whole‑food fats from minimally processed animal and plant sources, which are generally associated with better metabolic and insulin health than refined or industrial fats. Meats, poultry, eggs, and full‑fat dairy (yogurt, cheese, kefir, milk) are all listed as primary “healthy fat” sources in the base of the new pyramid,  along with nuts, seeds, olives, avocados, and salmon. Sardines are also encouraged for their predominantly monounsaturated fat content and poly-unsaturated omega-3 fatty acids in seafood. 2026 Guidelines also favor olive oil for most added‑fat use, with butter and beef tallow listed as also good options as cooking fats.  I would also add avocado oil for cooking.

The 2026 guidelines strongly discourage industrial seed oils common in ultra‑processed foods (e.g., soybean, corn, safflower, sunflower, cottonseed, canola oils) due to how they are produced (refined, bleached, deodorized), their very high linoleic‑acid content, and potential for oxidation and inflammatory signaling.
​
Whole Food Fats are Metabolically Favorable

• Whole‑fat dairy: Emerging data suggest whole‑fat dairy, within a mixed diet, does not increase and may even improve cardiometabolic risk markers, likely via its complex matrix (MFGM polar lipids, fermentation effects, short‑ and medium‑chain fatty acids). In addition, fat is necessary for the absorption of fat soluble vitamins: A, D, E, and K.  Low fat and skim milk add these important vitamins but without fat, vitamin absorption is compromised. I always recommend to my patients, especially if they don’t drink milk, to consume full-fat unsweetened yogurt. Full fat dairy helps absorb critical fat-soluble vitamins needed to deliver the calcium to benefit the bones.  Full fat yogurt and kefir also provide important probiotic bacteria.  We have been told to consume only low-fat and non-fat dairy for so long, it may be harder to find full-fat yogurt in the stores.
• Nuts, seeds, olive oil, and fish: Diets rich in these fats have been found to consistently correlate with better insulin sensitivity, lower inflammation, and improved lipid profiles, especially when replacing refined carbohydrates and ultra‑processed foods.

Proteins and Insulin Sensitivity

Protein has a dual effect on insulin sensitivity: the immediate effect is improved glycemic control.  But I don’t recommend extremely high protein intake like keto or carnivore type diets due to adverse effects over time.  The potential for negative effects of excess protein depends on dose, source, and overall diet quality.

Acute (short‑term) effects of protein on insulin sensitivity:

• Protein and amino acids stimulate insulin secretion and can also blunt post‑prandial glucose surges, especially when eaten with simple carbohydrates. This means the rises and falls in blood glucose that occur after eating carbohydrates are lessened when combined with protein.  Adding protein helps keep blood sugar stable longer giving you more energy over time and avoids “sugar” crashes.
• This is in part due to the effect of protein stimulating glucagon, which counterbalances insulin, This is why I tell my patients to combine a fruit with a protein – an apple with peanut butter – for stabilizing overall glucose over longer periods of time.

Chronic effects of protein on insulin sensitivity: dose and pattern

• Higher‑protein, lower‑carb intake (∼25–30% of energy from protein which is what I recommend) shows improved insulin resistance (lower fasting insulin, better HOMA‑IR), particularly in overweight or insulin‑resistant individuals.
• Observational data link long‑term very high protein, especially from animal sources with higher type 2 diabetes risk and reduced insulin sensitivity, partly via interference with insulin signaling with mTOR activation and branch chain amino acids found in proteins. These studies get pretty complex, but the bottom-line is balance: many animal protein foods also contain saturated fat, and diets high in saturated fat have been shown to impair insulin sensitivity, making it harder for insulin to move glucose into cells for storage and use. This is why source of protein matters, and I generally recommend a combination of meats, fish and plant sources.
• Higher intake of legumes, nuts, seeds and less processed red meat) are consistently associated with better insulin sensitivity than diets high in animal protein from processed meats. I recommend you choose unprocessed meats from grass fed/grass finished sources in combination with seafood and plant sources.
• Plant proteins come packaged with fiber, polyphenols, magnesium, and lower saturated fat, which together improve insulin signaling, gut microbiota, and inflammation.
• High intakes of animal protein, particularly processed meat, lead to higher levels of saturated fat, heme iron, Advanced glycosylation end products (AGEs), and often higher content of branched chain amino acids, which are all  be linked to ectopic fat, oxidative stress, and impaired insulin signaling, especially if you are eating more calories than you should. The new dietary guidelines do not mean you can eat all you want!

Supplements That Support Metabolic Health and Complement the 2026 Guidelines

The table below shows the supplements that best complement the 2026 pyramid’s protein/veg/fat emphasis to accelerate improvement in insulin sensitivity and reduction of visceral fat.

Berberine, chromium, magnesium, omega-3s, and alpha-lipoic acid have the strongest clinical evidence for improving insulin sensitivity, with meta-analyses showing consistent insulin resistance (HOMA-IR values) reductions of 15–30% when paired with low-glycemic diets like the 2026 pyramid suggests.

Top Evidence-based Supplements to Improve Insulin Sensitivity

Solid secondary support

• Vitamin D3: 4,000–5,000 IU if deficient (<40 ng/mL); ↑ adiponectin [moderate].  Need a product like our Tru Bio D3 in olive oil for best absorption and bioavailability!
• Myo-inositol: 2–4 g/day (esp. women); restores signaling [strong for PCOS] found in TruInositol™ Complex.

Berberine for Glucose Control and Weight Loss

Berberine tops the list for both glucose control and weight loss because it activates AMP‑activated protein kinase (AMPK),  a key enzyme that acts as a cellular “fuel gauge” and master regulator of energy balance. AMPK senses low energy (rising AMP/ADP relative to ATP) and switches on energy‑producing pathways (like glucose uptake and fatty‑acid oxidation). By doing this in tissues such as muscle, liver, heart, and adipose, AMPK helps maintain whole‑body energy homeostasis and generally improves insulin sensitivity and metabolic health. AMPK activation drives both insulin sensitivity improvements and modest fat reduction.

So, when AMPK activation is paired with the 2026 food pyramid’s protein/veg/fat meals, the combination amplifies both glucose control and weight loss.  It is a win-win strategy!

I recommend our Truth for Health Foundation TruBerberine™ 5X because it features dihydroberberine (DHB), a highly bioavailable and more potent metabolite of berberine that has demonstrated benefits for blood glucose metabolism. Berberine naturally occurs in several plant species used extensively in traditional Ayurvedic and Chinese herbal practices; DHB is the natural bioactive form of berberine.  Here is more information based on my earlier article on berberine and our detailed product data sheet: Health Tip from Dr. Vliet – Berberine: Benefits Beyond Weight Loss  and TruBerberine™ 5X Product Data Sheet

Optimal dose and duration for berberine

According to research, berberine dosing optimizes at 1,000–1,500 mg daily, divided into 2–3 doses of 500 mg taken immediately before meals to maximize AMPK activation and postprandial glucose control while minimizing GI side effects. These doses may not be appropriate for everybody but these guidelines give you a starting point to discuss with your physician.

If you choose to use the more potent bioactive form dihydroberberine (DHB), a highly bioavailable metabolite of berberine found in our Truth for Health TruBerberine™ 5X with up to 5 times more bioavailable than regular berberine you will be able to use a lower dose, reduce side effects common with higher doses, and achieve superior results!

Optimal Guidelines for Berberine:

• Dose: 500 mg Berberine or 200mg TruBerberine™ 5X × 2-3 daily (total 1,000 – 1,500 mg regular Berberine or 400 – 600 mg DHB)
• Timing: 15–30 minutes before breakfast, lunch, dinner—pairs perfectly with 2026 pyramid’s protein/veg/fat meals. Fat in meals (salmon, eggs, nuts) maximizes absorption of DHB and regular forms.
• Duration: Minimum 12 weeks for Insulin resistance reductions (20–30%); maintain 6–12 months for sustained sensitivity gains, then cycle off 4 weeks quarterly.
• Start low: Week 1 at 500 mg × 2 to assess tolerance (bloating/cramping common at full dose).

Is Berberine Really Nature’s Ozempic?

You will frequently see berberine touted as nature’s Ozempic across social media platforms and I am frequently asked this question from my patients. So, let’s look at just how berberine compares to GLP-1 medicines for weight loss and improving insulin resistance and insulin sensitivity.

My research found that berberine offers modest benefits for insulin sensitivity but falls short of GLP-1 agonists (semaglutide, tirzepatide) for weight loss and glycemic control. But that is not the end of the story. GLP-1 medications work through appetite suppression, gastric emptying delay, and potent incretin mimicry, while berberine acts via AMPK activation, as I discussed above, like the prescription medication metformin but weaker.

Direct comparison

Berberine helps with mild insulin resistance and even more with 2026 pyramid recommendations. Fewer gastrointestinal side effects and no injections to worry about. It is certainly much less expensive and requires no prescription.

GLP-1 medications are superior for treating morbid obesity + T2D showing a 15%+ weight loss, visceral fat clearance, and restoration of hepatic sensitivity via portal FFA reduction. These semaglutide medications are also superior for appetite suppression.  Berberine doesn’t directly suppress appetite.

Side effects are the biggest differences between berberine and GLP-1 medications.  Berberine has milder, primarily gastrointestinal side effects compared to GLP-1 agonists (semaglutide/Ozempic), which carry higher rates of severe nausea, gallbladder issues, and muscle loss (table below). Both Berberine and GLP-1 medicines should be used WITH lifestyle changes optimized by the new 2026 guidelines.  Neither are intended to be taken long term.

Side effect comparison:

Practical differences:

• Berberine: GI side effects peak in the first week and resolve by week 4. Berberine is safe for long-term cycling.
• GLP-1 medicines: nausea can persist for 8-12 weeks and there is a 37% dropout rate due to GI intolerance leading to diarrhea, gas, and other problems.

Because of all the adverse side effects and loss of lean muscle mass, I do not recommend using Rx GLP-1 medications unless you have a seriously elevated BMI, and only after you have tried safer natural medicines, improved meal plans and appropriate exercise with cardio (aerobic) and weight training.  If natural medicines and lifestyle strategies, consistently implemented, have failed to move the needle on your fat loss efforts, then prescription GLP-1 medications may be appropriate to consider under knowledgeable medical supervision with proper diet and exercise to improve effectiveness.

My recommendations:

• Start shifting towards a meaningful fraction of protein from both quality animal sources and plant sources: legumes, nuts and seeds, fish, poultry, and fermented dairy and some beef over processed and high‑intake red meat. Adequate protein (≈1.2–1.6 g/kg) which is roughly 0.55–0.73 g of protein per pound of body weight equally divided throughout the day.
• Keep fats primary from intact foods such as protein sources that naturally carry fat (eggs, meat, full‑fat yogurt/cheese, fish) plus a visible fat from olive oil, nuts/seeds, olives, or avocado. Avoid seed oils and fat from packaged UPFs, and pair them with high‑fiber vegetables and low‑glycemic carbs to support insulin sensitivity and metabolic control.
• Eat a variety of vegetables and leafy greens to cover half of your plate at every meal, including breakfast. Try avocados as a side or spinach and veggies in your eggs.
• Whole fruits and grains are high in fiber and nutrients, and are a good source of food to meet energy demands. Eliminate all refined carbs and added sugars.
• Remember that over time, eating very high animal protein, low fiber diets may actually contribute to reduced insulin sensitivity despite good short‑term glycemic responses.
• For enhanced insulin sensitivity and weight loss add 200 mg DHB/TruBerberine 5X immediately before your two – three largest meals to maximize AMPK activation and postprandial glucose control while minimizing GI side effects.

In Part two, next week, I hope to knock your socks off with a powerful conclusion combining the 2026 guidelines with specific strategies for enhancing metabolic health that rivals GLP-1 monotherapy for insulin sensitivity improvements while matching ~60–80% of weight loss effectiveness with zero injections and minimal side effects.

In addition, in Part II I will cover measurements of metabolic health including simple at home calculations well as laboratory tests you can request and ratios you need to know. We are also going to explore additional strategies to lower insulin resistance and improve insulin sensitivity and tie it all together with key takeaways and practical implementation tips. So, stay tuned!  These two articles are ones you will want to save and use to guide your weight loss efforts!

CAUTION: As always, we urge you to avoid supplements without checking knowledgeable sources to evaluate your medical situation, proper lab tests to verify what is needed, and to make sure to avoid adverse interactions with prescription medicines and other supplements you take.

All Truth for Health Foundation Products Meet or Exceed cGMP Quality Standards, the highest quality standard for supplements sold in the USA.  For more information, references from studies are listed in the Product Data Sheets for each product, available on our website.  Under medical practice regulations, we are unable to answer individual medical questions or make specific individual supplement recommendations for people who are not established patients of Dr. Vliet’s independent medical practice.

I encourage you to consider our other natural medicines with our top quality, cGMP-compliant professional formulas: TruMitochondrial™ Boost,  TruNAC™, Tru BioD3, Tru B™ Complex Full Spectrum, TruZinc™, TruC with BioFlav™ (Vitamin C with complete Bioflavonoids), TruImmune™ Boost, TruImmunoglobulin™, and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.

To Your good health and improving resilience!
Elizabeth Lee Vliet, MD