There are so many myths about fat floating around. I’m sure you’ve heard all of them: Fat makes us fat, contributes to heart disease, leads to  diabesity; saturated fat is bad; vegetable oils are good … We could go on.

None of these beliefs about fat are true. In his latest book,  Eat Fat, Get Thin (eatfatgetthin.com), Mark Hyman, MD combines the latest research with several decades of empirical evidence working with patients to prove that the right fats can help you become lean, healthy and vibrant.

There’s a lot to say about fat, but for now, let’s look at these eight take-home fat facts from Dr. Hyman.

1. Sugar, not fat, makes you fat. Consuming a lot of  sugar means your cells become numb to insulin’s “call.” Your body pumps out more and more insulin to pull your blood sugar levels back down. You can’t burn all the sugar you eat. Inevitably, your body stores it as fat, creating  insulin resistance  and overall metabolic havoc among other mayhem.

2. Dietary fat is more complex than sugar. There are some 257  names for sugar, but despite very minor variations, they all create the same damage. Fat is more complex. We have saturated, monounsaturated, polyunsaturated and even trans fats, not to mention subcategories within each group. Some fats are good; others neutral; and yes, a few are bad.

3.  Low-fat diets  tend to be heart-unhealthy, high-sugar diets. When people eat less fat, they tend to eat more starch or sugar instead, and this actually increases their levels of the small, dense cholesterol that causes heart attacks.

4. Saturated fat is not your enemy. A review of all the research on saturated fat published in the  American Journal of Clinical Nutrition  found no correlation between saturated fat and heart disease. As with all fats, quality becomes key here. The fats in a fast-food bacon feedlot cheeseburger will have an entirely different effect than saturated fat in coconut oil. Let’s stop classifying all saturated fats the same way.

5. Some fats are unhealthy. They include  trans fat  and inflammatory  vegetable oils.

6. Everyone benefits from more  omega-3s.  About 99 percent of Americans are deficient in these critical fats. Ideal ways to get them include eating wild or sustainably raised cold-water fish, omega-3 rich eggs and taking an omega-3 supplement.

7. Eating fat can make you lean. Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps  blood sugar  better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also increase fat burning, cut your hunger and reduce fat storage.

8. Your brain is about 60 percent fat. Of that percentage, the biggest portion comes from the omega-3 fat called  docosahexaenoic acid (DHA). Your brain needs DHA to spark communication between cells. Easy access to high-quality fat boosts cognition, happiness, learning and memory.