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  • Writer's pictureAnderson Petergeorge

Food: What the Heck Should I Eat - Dr. Mark Hyman MD


Summary: Dr. Hyman takes a close look at every food group and explains what we've gotten wrong, revealing which foods nurture our health and which pose a threat. From grains to legumes, meat to dairy, fats to artificial sweeteners, and beyond, Dr. Hyman debunks misconceptions and breaks down the fascinating science in his signature accessible style.


Notes

  • Oatmeal is not healthy if it has sugar in it

  • Egg yolks do not increase cholesterol

  • Avoid fruit juices they are just as bad as soda

  • Main reason for increased weight gain is insulin

  • Lots of risks with consuming dairy

  • Food is the best medicine

  • AHA and other organizations giving out guidances are incentivized by profit (more products with their label or sponsored by food companies)

    • Always ask - who is funding the study? It’s 50x more likely they will be positive about that company

  • Non grass-fed beef has more antibiotic resistance if you eat it

  • Try and eat more organ meat like liver for your gut and for overall nutrients

    • Look for liver recipes - sautéed liver over rice

  • How you cook meat matter - creates carcinogens. Don’t over grill and create grill marks shows there are carcinogens in it

  • Labels to look for:

    • Animal welfare approved

    • Certified humane

    • Global animal partnership

    • Food animal certified

    • Grass-fed - AGA Certification

  • USDA organic is second best but not as good as certified grass fed

  • Avoid added sugar, high fructose corn syrup, MSG

  • Applegate is a good brand

  • Avoid hot dogs at all costs

  • Look for uncured meat

  • Marinating meats esp in garlic onion and lemon helps remove and prevent toxins add rosemary to meat too

  • Also avoid deli meats

  • Always try and get pasteurized eggs and chicken but hard to find. Second best is certified organic

  • Dairy is not good for you and can actually create cancer

    • If you want dairy stick to sheep and goat

    • For anything from cows look for grass fed things to avoid antibiotics

    • 70% of adults are lactose so no need to force dairy. We start losing the ability to have lactose after 2 years old

    • Dairy can actually make bones brittle. Calcium doesn’t help bones it’s more vitamin d

    • Cheeses to eat Feta, Manchego, Parmesan

Fish

  • Smaller fishes have the most omega 3 benefits and other fatty acids

  • “Hard to be a healthy person without eating fish and seafood”

  • Tuna should only eat once a month due to high mercury

  • Stay away from sword fish

  • The larger the fish more mercury it has - stick to fish that can fit in your pan

  • Farm fish to avoid as they have highest infection from swimming in their own filth and limited room from other fish and fed soy

  • Fish is highly recommended for pregnant woman as it makes their babies smarter. Babies had IQs 2.6 on avg higher from mothers that ate fish. 8-12 ounces a week recommended if dark and small fish. Fish oils recommended. Sardines and herrings recommended

  • 28% of fish on the market are mislabeled. Best to buy from fish markets directly

  • Canned tuna has a lot of mercury. Alaskan salmon, sardines, mackerel, and herrings better in cans.

  • Sushi grade tuna has 10x more mercury than other grade

  • Try to go wild fish over farmed. Best large fish to eat is wild caught Alaskan salmon

  • Cleanfish.com to learn more


  • Try and eat a variety of seafood so you don’t get just one toxin or pollutant constantly

  • 10 seafood in order with lowest mercury

    • Scallops

    • Canned salmon

    • Clams

    • Shrimp

    • Oysters

    • Sardines

    • Tilapia

    • Anchovies

    • Wild salmon

    • Squid

  • Highest mercury in order:

    • Pile Fish

    • Swordfish

    • Shark

    • King Mackeral

    • Big eye tuna

    • Spanish Mackeral

    • Tuna


  • Removing fish skin helps remove some of these toxins that tend to concentrate in the skin

  • Fish oil recommended 1-2 grams a day

  • Check foodthebook.com to learn of best fish oil brands

  • Localcatch.com to look for good fisheries in your area to buy from

Logos to look for:

  • Marine stewardship council

  • Gulf wild

  • Wild Alaska Pure Logo

  • Global Agriculture Best Practices Logo


Summary Fish

  • You should eat seafood at least 3 times a week

  • Avoid big fish that typically contain a lot of mercury and toxins

  • What to eat : wild salmon canned or fresh especially Alaskan salmon, small fish such as sardines, anchovies, Mackeral, herrings. Clams, scallops, shrimp (from Gulf of Mexico)



  • Potatoes are just as bad as white bread

  • White mushrooms don’t have much nutrition and can be toxic when you eaten raw

  • No such thing as essential carbs

  • Plants should be the largest carb in your diet as it also provides strong fibre. Plants also contain phytonutrients that prevent inflammation, heart disease, auto immune disease

  • It should be 3:1 rule for veggie vs protein and carb on your plate

  • Iceberg lettuce is just water with some fibre and vitamin A not that nutritional at all

  • Nutritional powerhouses are: kale, brussels sprouts, radishes, artichokes, collard greens

  • Different colours in plants represent different healing compounds. “Try and eat the rainbow”

  • Potatoes and bell peppers contain the most pesticides buy organic

  • Boiling vegetables not recommended as a lot of the benefits will be transferred to the water

  • Best way to cook vegetables is to steam them for 4 min and make sure they are still crunchy

  • Microwaving food creates AGEs (Advanced Glycation End) which is inflammatory to your body

  • Avoid fermented foods that were made with vinegar as it doesn’t have any of the fermentation benefits

  • MCT oil has a lot of good benefits

  • Avoid hydrogenated oils it is poison

  • Change peanut butter to almond or cashew butter as it has less omega 6 fatty acids

  • Try and avoid soy products and you get so much in your diet already from processed foods. Substituted soy milk for almond or coconut

  • Always carry snacks around you to prevent eating unhealthy and processed foods. Nuts, nut butter etc


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