Dr. Mark Hyman, a leading functional medicine expert, has been vocal about redefining the role of dietary fats in maintaining overall health. Contrary to long-held beliefs, he emphasizes that eating fats, even saturated ones, does not inherently make people gain weight or lead to heart disease. Instead, he argues that the real culprits behind chronic illnesses are refined sugars, processed carbohydrates, and low-quality fats found in ultra-processed foods
The Myth of Fat and Weight Gain
For decades, dietary fat was demonized as the primary cause of obesity and heart disease. Dr. Hyman challenges this notion, pointing to substantial research that shows no strong correlation between the intake of natural fats—such as those found in avocados, nuts, and even butter—and these health issues. On the contrary, he highlights studies where individuals consuming higher amounts of good fats experienced better weight regulation and metabolic health
Why Quality Matters More Than Quantity
Dr. Hyman stresses that the type and source of fat are critical. High-quality fats from whole, unprocessed foods are beneficial for brain function, hormonal balance, and energy levels. He recommends avoiding trans fats and highly refined oils, which are linked to inflammation and chronic diseases. Instead, fats from olive oil, fatty fish, nuts, and seeds are encouraged
Fat, Fullness, and Sugar
One of the key arguments Dr. Hyman makes is that fats help with satiety. Removing fat from the diet, as seen in the popularity of “low-fat” diets, often leads to increased consumption of sugars and refined carbohydrates. These replacements do not provide the same sense of fullness, driving overeating and contributing to weight gain and metabolic issues
The Role of Fat in Chronic Disease Prevention
Dr. Hyman also debunks the link between saturated fats and heart disease. Research reviewed by him suggests that moderate consumption of saturated fats may not increase heart disease risk as once believed. Moreover, dairy fats, such as those in butter, may even have a protective effect against type 2 diabetes and other metabolic disorders
Practical Advice for Incorporating Fat
Dr. Hyman advises incorporating more healthy fats into your diet while cutting out processed foods and sugars. Some practical tips include:
- Choosing full-fat dairy products over low-fat alternatives.
- Cooking with olive oil, coconut oil, or avocado oil instead of vegetable oils.
- Adding nuts, seeds, and fatty fish like salmon to meals for an omega-3 boost.
- Using whole foods instead of highly processed ones to maintain nutrient integrity.
Conclusion
The message from Dr. Mark Hyman eat fat is clear: Dietary fat, when sourced from whole, unprocessed foods, is not the enemy. Instead of fearing fat, focus on the quality and balance of your overall diet. By doing so, you can support your body’s natural systems, maintain energy, and achieve optimal health without sacrificing flavor or satisfaction in your meals.
Understanding and embracing these concepts can help break the cycle of fear surrounding fat, replacing it with informed choices that support long-term well-being.
