Eat Fat, Beat Sugar Cravings.

Via Dr. John Douillard
on Jan 31, 2014
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leafy greens eat fat beat sugar image

Ancient humans ate roughly the same amount of proteins and carbs as modern humans, but they ate way more fats and fiber than modern humans do.

The average hunter-gatherer ate about 100g of fiber a day, while we eat 15-20g on average. (1) We have been told for 30 years that fats are bad and, as a result, have seen the fat intake in America declining. (2) While ancient humans ate 28-58% of their diet as fat, we are told not to exceed 30% fat. (3)

Ultimately, it might not be the amount of fat that we eat that is the problem, but the kinds of fats. First of all, ancient humans didn’t have sweets. The sweetest fruit was about as sweet as a carrot, (1) and the ridiculous amount of fiber they ate is significant, 5 times more than us.

The Fat and Fiber Paradox

While we eat fiber to block the excess sugar in the American diet from entering the blood, hunter-gatherers likely needed that fiber to keep the minimal amount of sugars in the gut to feed their microbiology, and likely got their energy and satiety from fat.

It is an interesting paradox. They ate tons of fiber and didn’t eat sugar. We eat way too much sugar and have insufficient amounts of fiber to block its absorption into the blood, leaving us with raging blood sugar issues.

They ate a higher amount of fresh animal fat, and we eat lots of processed fats. (4)

As the population grew, foods were processed so they could sit on a shelf longer. This was accomplished by processing good healthy fats, rendering them unhealthy. As a result, our dietary intake of good healthy fats has dramatically declined, leaving us searching for satiety elsewhere.

Remember, that feeling of satiety and satisfaction we get after a meal is due to the fats that stick to the ribs and make us feel full. Without sugar in their diet, hunter-gatherers were satisfied primarily by fats, while we have been deprived of such satisfying good fats in comparison.

To replace this need to feel full and satisfied, we have gravitated to a diet of carbs and sugars which deliver a more temporary version of satiety. The feel-good, satisfied sensation is delivered much quicker—and modern humans have become addicted to it.

When the food industry began using processed fats in foods that we don’t digest well, the carb content in the American diet began to soar.

Foods have to be pleasing and tasty and this was accomplished with starchier foods with less digestible or useable fats.

Having a hard time breaking the sugar addiction?

Add more fat to your meals. Here’s how:coconut oil eat fat beat sugar image

  • Add high quality extra virgin olive oil (with a press date—try to consume within six months of the press date) to each meal.
  • Add nuts and seeds to each meal.
  • Try to get a tablespoon of coconut oil daily with food.
  • Consider cooking with ghee.
  • Take high quality fish oils and supplement with vitamin D3, which is a fat soluble vitamin.
  • The more good fats you put in your diet, the less you will crave, want or need sugar and sweets.


1. Leiberman D. The Story of the Human Body, Pantheon Press. New York 2013.
2. Is Total Fat Consumption Really Decreasing?
3. Dietary Guidelines for Americans 2005: Chapter 6 —Fats —
4. Cordain—2002. The Paradox of Hunter-gatherer Diets.

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Editor: Bryonie Wise

Photos: courtesy of the author





About Dr. John Douillard

Dr. John Douillard, DC, CAP is a globally recognized leader in the fields of natural health, Ayurveda and sports medicine. Over the past 30 years, he’s helped over 100,000 patients repair their digestive system and eat wheat and dairy again. He is the creator of, a leading Ayurvedic health and wellness resource on the web with over 4.5 million views on YouTube. Receive his valuable health reports in your inbox - sign up for free! is evolving the way Ayurveda is understood around the world, with over 700 articles and videos proving ancient wisdom backed by modern science. Dr. John is the former Director of Player Development and nutrition advisor for the New Jersey Nets NBA team, author of six books, a repeat guest on the Dr. Oz show, and has been featured in Woman’s World Magazine, Yoga Journal, the Huffington Post and dozens of other publications. ----------------------------------------------------------------------------------------------------- For information on Dr. John's newest book, Eat Wheat, please visit, and connect with Dr. Douillard on Twitter, Facebook and YouTube. ----------------------------------------------------------------------------------------------------- Eat Wheat is available in eBook form now, and will be available in paperback and hardcover on January 10, 2017. It can be pre-ordered from Amazon, and all major booksellers.


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