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  • "Dietary Guidelines: 'Eat as Little Dietary Cholesterol as Possible'”

  • From this 2020 systematic review

  • on the effects of egg consumption on cholesterol,

  • here are the results of more than 50 randomized controlled trials,

  • nearly all of which pointing in the direction

  • of greater LDL blood cholesterol with greater egg intake.

  • And that's just looking at fasting cholesterol taken in the morning,

  • which is how much your liver is churning out,

  • which is like the baseline on top of which the effects

  • of diet can be assessed.

  • We live most of our lives in a postprandial state,

  • meaning an after-meal state, not a fasting state.

  • And this is what eating more and more dietary cholesterol can do

  • to your blood cholesterol levels immediately after eating,

  • shooting your levels up for hours after a meal.

  • And then what happens after four hours?

  • Lunchtime! And you can whack your arteries

  • with another surge of cholesterol on top

  • of your elevated fasting levels.

  • Of course, the only reason we care about cholesterol

  • is because we care about heart disease,

  • our #1 killer of men and women.

  • And you do see, for example, significantly higher coronary artery

  • calcium scores in those who eat more eggs,

  • which is a sign of atherosclerotic plaque buildup in the arteries.

  • But does this translate into a higher risk of heart attacks and death?

  • Apparently so.

  • Based on a half-dozen population studies

  • in the U.S., following tens of thousands

  • of people for up to 30 years,

  • each additional half of an egg consumed per day

  • was significantly associated with higher risk

  • of developing cardiovascular disease and dying from

  • all causes put togetherin other words,

  • living a significantly shorter lifespan.

  • But wait a second.

  • Egg consumption commonly correlates

  • with unhealthy behaviors such as inactivity, smoking,

  • and eating all sorts of other bad stuff.

  • How do we know it's not the saturated fat and animal protein

  • as opposed to the cholesterol?

  • Failure to consider all these factors

  • could lead to different conclusions,

  • but this study comprehensively accounted for all these factors.

  • Also, the study had longer follow-up than the majority

  • of the previous studies, and therefore,

  • it may have provided more power to detect associations

  • with even single food products, such as eggs in this case.

  • And the study found that the significant associations

  • of dietary cholesterol and death were independent

  • of the quality of the diet.

  • Meaning, if you eat, let's say, two eggs a day,

  • but the rest of your diet is all vegetables and low sodium,

  • do those eggs portend any higher level of cardiovascular disease risk?

  • The effect of egg and dietary cholesterol in general

  • remained even after considering an

  • otherwise heart-healthy dietary pattern.

  • So, that significantly increased risk of death tied

  • to just half an egg a day persisted even after

  • taking overall diet quality into account.

  • So, it's not just like they're eating more bacon with their eggs.

  • When we adjust for overall diet quality

  • and the consumption of specific types of food

  • like red meat or processed meat, like bacon,

  • the association persisted,

  • which suggests that the entire association

  • is not driven by bacon or other foods eaten with eggs.

  • Considering the negative consequences of egg consumption

  • and dietary cholesterol, even in the setting

  • of heart-healthy dietary patterns, the importance of following

  • evidence-based dietary recommendations,

  • such as limiting intake of cholesterol-rich foods,

  • should not be dismissed.

  • But that's exactly what the 2015 Dietary Guidelines

  • Advisory Committee appeared to try to do,

  • declaring cholesterol not a nutrient of concern

  • for overconsumption, because available evidence shows

  • no appreciable relationship between consumption of dietary cholesterol

  • and blood cholesterol, consistent with the conclusion

  • of an American Heart Association/ American College of Cardiology report.

  • Wait, what?

  • Here's a meta-analysis of literally hundreds of studies

  • published like 25 years ago conclusively showing

  • that you can decrease blood cholesterol

  • by decreasing dietary cholesterol intake.

  • An interesting thing has since happened

  • with cholesterol research, though.

  • Industry funding of studies increased from zero to now,

  • most cholesterol studies are bought and paid for by the egg industry.

  • And studies funded by the Egg Board tend to use

  • specific design characteristics to minimize

  • the reported negative health effects.

  • So now, anyone limiting their reviews to studies

  • published in recent years

  • when nearly all studies were industry-funded

  • and specifically designed to bring about

  • certain predetermined outcomesyou can make eggs look

  • more favorable than if you included more objectively designed research.

  • The American Heart Association/ American College of Cardiology report,

  • for example, limited their evidence review from 1998 to 2009.

  • They knew about meta-analyses like this one, published in 1997,

  • but didn't give it full consideration because these studies

  • predated their search time frame.

  • Dr. Kim Williams was President

  • of the American College of Cardiology

  • around the time of this saga.

  • Let's hear it straight from the horse's mouth.

  • Despite research studies over several decades

  • indicating that dietary cholesterol increases serum cholesterol levels,

  • their 2013 report stated that there was insufficient evidence

  • to determine whether lowering dietary cholesterol helps,

  • but this was based on that limited time search.

  • People didn't understand that,

  • but that's what the Dietary Guidelines Advisory Committee cited.

  • After clarification by the American College of Cardiology,

  • of which he was President,

  • the final, official 2015 - 2020 Dietary Guidelines for Americans

  • that was published followed the position

  • of the Institute of Medicine and told people

  • toeat as little dietary cholesterol as possible.”

  • And here they are.

  • Here are the Dietary Guidelines.

  • As recommended by the Institute of Medicine,

  • individuals should eat as little dietary cholesterol as possible.

  • This was reiterated in the 2020 - 2025 Guidelines:

  • dietary cholesterol consumption should be as low as possible.

  • The National Academy's Institute of Medicine

  • is who determines the Recommended Daily Allowances.

  • And they're very explicit that based on all the evidence

  • not just a sliver in time

  • when it comes to dietary cholesterol,

  • which is found in all meat, dairy, and eggs,

  • intake should be as low as possible,

  • because any intake level above zero

  • increases LDL cholesterol concentration in the blood

  • and therefore carries increased risk

  • of coronary heart disease, our #1 killer.

  • After conviction for false advertising,

  • suggesting eggs were healthy,

  • which I detailed in one of my videos,

  • the egg industry has spent hundreds of millions of dollars

  • trying to convince the public, physicians, and policy makers

  • that dietary cholesterol and egg yolks are harmless.

  • But in reality, regular consumption of egg yolks should be avoided

  • by people at risk for cardiovascular disease,

  • which essentially means all North Americans

  • who expect to live past middle age.

"Dietary Guidelines: 'Eat as Little Dietary Cholesterol as Possible'”

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Dietary Guidelines: “Eat as Little Dietary Cholesterol as Possible”

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    林宜悉 發佈於 2023 年 04 月 11 日
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