Good Fat vs. Bad Fat Cheat Sheet - Dr. Mark Hyman

Most of us have been taught to stay away from fats.

Eating fat makes you fat, right?

Wrong. As we now know, this theory is outdated. 
Fats are making a big comeback thanks to the research of functional medicine doctors like Dr. Mark Hyman.

Healthy f
ats are satiating, they make us feel full longer and are healing for the body. For example fats like ghee provide nutrients for the gut and help calm the inflammation of the body due to the high content of Omega 3s. Fats can also help micro organisms move through the gut, contribute to the healing of our intestinal wall and help us absorb nutrients from leafy greens. 

If our body doesn't get quality fats then it will think it's starving and signal our body to eat more. Starving our body of fats also causes it to store fat, making it harder to loose weight. The important thing is that we are eating the right fats. These are high quality fats like avocados, coconut oil, olive oil, nuts and seeds, and eggs and avoiding processed foods high in trans-fat. 

We're all still trying to figure it out and need a little help sorting the good from the bad. That's where the research of Dr. Mark Hyman is helpful in his book, Eat Fat, Get Thin

According to him, his cheat sheet references below, "are based on my recommendations to eat fats rich in omega 3s and fats that lower inflammation and increase fat burning, and avoid foods with inflammatory fats like vegetable oils and foods high in heavy metals, pesticides and hormones (dairy)."


GOOD | Grass-fed, organic, sustainably raised lamb, beef, bison, venison; organic chicken, duck and turkey; omega 3 pasture-raised eggs, organic, free-range, pasture-raised lard.

BAD | Feedlot animal meats; non-organic poultry.

GOOD | Wild fatty fish: sardines, mackerel, herring, black cod, and wild salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.

BAD | Lobster, tuna, catfish, king mackerel, Chilean sea bass, swordfish.

GOOD | Grass-fed butter, ghee, unsweetened nut and seed milks (almond, cashew, hemp, hazelnut).

BAD  | Milk, yogurt, cheese, cream, regular butter, soy milk.

GOOD | Almonds, macadamia, walnuts, pecans, and Brazil nuts. Hemp, chia, pumpkin, sesame, flax. Nuts and seed butters (without added sugars or bad oils).

BAD  | Peanuts.

GOOD | Coconut butter; organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.

BAD | Safflower, soybean, sunflower, corn, and cottonseed oils; hydrogenated or partially hydrogenated oils; margarine and shortening.

GOOD| Avocado, olives, cacao butter, dark chocolate.