2 DRHYMAN.COM Contents Contents INTRODUCTION ................................. 8 PART I ........................................... 11 Dietary Fats: The Good, Bad and the Ugly ............................................ 11 Fatty Acids ............................................................................................ 11 Saturated Fat ........................................................................................ 12 Polyunsaturated Fats ............................................................................ 14 Essential Fatty Acids 101- Omega-3 and Omega-6 ............................... 14 The Beneficial Omega-6 Fatty Acid: GLA ............................................... 16 How Fatty Acids Affect Brain Health ..................................................... 17 Omega-7 Fatty Acids ............................................................................ 18 Monounsaturated Fat ............................................................................ 18 Trans Fats ............................................................................................. 20 Trans Fats and Health ........................................................................... 21 Toxins in Fat .......................................................................................... 22 A Case for Organic ................................................................................ 23 DRHYMAN.COM 3 PART II .......................................... 24 Animal Fats ........................................................................ 24 Feedlot Beef .......................................................................................... 24 Grass-fed Beef ...................................................................................... 24 Beef Tallow ............................................................................................ 25 Poultry ............................................................................. 26 Chicken ................................................................................................. 26 Eggs ..................................................................................................... 27 Pork ...................................................................................................... 28 Lard ...................................................................................................... 29 Fish & Seafood .................................................................... 30 Sardines ................................................................................................ 31 Atlantic Mackerel ................................................................................... 32 Shellfish ................................................................................................ 33 Clams ................................................................................................... 33 Oysters ................................................................................................. 33 Mussels ................................................................................................ 34 Crab ...................................................................................................... 35 Lobster ................................................................................................. 35 Shrimp .................................................................................................. 36 Dairy ................................................................................ 37 Got Proof? Lack of Evidence for Milk’s Benefits ..................................... 37 The Truth about Dairy ............................................................................ 40 4 DRHYMAN.COM 5 Tips for Dealing with Dairy .................................................................. 42 But What If You Choose to Eat Dairy? ................................................... 43 Industrial Whole Milk ............................................................................. 43 Grass-fed Whole Milk ............................................................................ 44 Butter .................................................................................................... 45 Ghee ..................................................................................................... 46 Yogurt ................................................................................................... 46 Greek Yogurt ......................................................................................... 46 Goat Dairy ............................................................................................. 47 Sheep Dairy .......................................................................................... 48 Raw Dairy ............................................................................................. 48 Non-Dairy Milk .................................................................... 50 Cashew Milk ......................................................................................... 50 Soy Milk ................................................................................................ 50 Hemp Milk ............................................................................................. 51 Almond Milk .......................................................................................... 51 Coconut Milk ......................................................................................... 52 Quinoa Milk ........................................................................................... 52 Nuts and Seeds .................................................................. 53 Almonds ............................................................................................... 54 Walnuts ................................................................................................. 56 Pecans .................................................................................................. 57 Macadamia ........................................................................................... 58 Brazil Nuts ............................................................................................ 59 Cashews ............................................................................................... 60 Hazelnuts .............................................................................................. 61 DRHYMAN.COM 5 Pistachios ............................................................................................. 62 Peanuts ................................................................................................ 63 Chestnuts ............................................................................................. 64 Seeds ............................................................................... 66 Chia Seed ............................................................................................. 66 Hemp Seed ........................................................................................... 67 Flax Seed .............................................................................................. 69 Sesame Seed ....................................................................................... 72 Pumpkin Seed ...................................................................................... 73 Sunflower Seed ..................................................................................... 74 Nut and Seed Butters ........................................................................... 75 Saturated Plant Fats ............................................................. 76 Coconut Butter ..................................................................................... 76 Coconut Oil ........................................................................................... 76 Palm Oil ................................................................................................ 79 Oils ....................................................................................................... 81 Grape Seed Oil ..................................................................................... 85 Avocado Oil .......................................................................................... 85 Almond Oil ............................................................................................ 86 Hazelnut Oil ........................................................................................... 87 Walnut Oil .............................................................................................. 87 Flax Seed Oil ......................................................................................... 88 Macadamia Oil ...................................................................................... 89 6 DRHYMAN.COM Hemp Oil ............................................................................................... 90 Sesame Oil ............................................................................................ 90 Polyunsaturated Vegetable Oils ............................................................. 92 Safflower Oil .......................................................................................... 95 Sunflower Oil ......................................................................................... 96 Corn Oil ................................................................................................ 97 Soybean Oil .........................................................................................