Read egg nutrition science.
Historically, when humans looking for reliable source of calories, especially those who can never close to the animals there with the least amount of Labour and zero gardening skills can get the heat, we often go to eggs.
Since the neolithic age, we have stolen the eggs of countless creatures. But what we have been most consistently advocating is reliable nutrition, the drug that cleans the wine, the sign of rebirth – the most superlative projectile when necessary, which is the main nutritional and symbolic power of chicken.
As PG Wodehouse put it in the 1906 novel “love between chickens”, “have you ever seen a man, woman or child who does not eat eggs, does not eat eggs, does not eat eggs? Tell you, good egg is the foundation of everyday life. ”
In the late 1970s, however, our eggs were less appreciated. Doctors realize that too much cholesterol in our blood indicates a high risk of heart disease. Cholesterol is the essential fatty substance for digestion, cellular function and hormone production. When it passes too much through our blood supply, it accumulates on the walls of the arteries, increasing the risk of heart attacks and strokes. What’s more, many doctors at the time believed that eating fatty foods like butter, red meat and eggs could be disastrous for our health and should be avoided. Obesophobia ensues.
We now know it’s more complicated than that.
There is no doubt that cholesterol causes heart disease by blocking our blood vessels. Eating cholesterol raises blood cholesterol levels, but as more and more studies have shown that cholesterol levels aren’t that high. Eating sugar, trans fat or excess saturated fat is more harmful than cholesterol itself. Most of the cholesterol in our bodies is self-formed in the liver, and the overall level of the body is influenced by genetics, gender and age.
With a growing body of research showing that a certain amount of cholesterol consumption is harmless, the reputation of eggs is gradually recovering if not healthy. However, some experts worry that science is misunderstood and distorted by the media, the egg industry and even opportunistic doctors. Diet science tends to be black or white. Take the butter: one day is bad for us, the next is bad. This is a perpetual cycle of self-help income. Unfortunately, health and science are rarely so simple. Eggs are not.
Our collective fear of cholesterol and other fats goes back to the famous framingham heart study. The study, which began in 1948 and is still ongoing, began tracking the lifestyle of 5,209 people in framingham, Massachusetts. The results began to appear in journals in the early 1960s, leading to our current understanding of heart health and how it was affected by factors such as exercise, smoking and diet.
Department of public health nutrition at harvard medical school was among the first to recognize Dr Walter Willett Framingham study results show that the cholesterol in the blood is associated with higher risk of heart disease is one of the doctors, it shows that the consumption actually increased blood cholesterol levels.
Willie and his colleagues, because the tens of thousands of patients for many years, did not find any evidence that moderate dietary cholesterol or egg consumption will increase the risk of heart disease and stroke, but in people with high cholesterol may also with strong genetic risk for diabetes patients.
His findings, like a 2013 study published in BMJ, have nothing to do with the fact that eating an egg a day is associated with impaired heart health.
Dr Bruce Griffin (Bruce Griffin) explained: “now it is generally believed that the main consumption of dietary cholesterol in eggs, less consumption of cholesterol in some seafood such as shrimp, to improve the effect of blood cholesterol is relatively small. Cardiovascular disease at the university of surrey in England. Griffin’s own 2009 study found that overweight people prescribed a low-calorie diet, including two eggs a day, and actually saw a drop in cholesterol levels.
The steering committee will not lose its cholesterol recovery, many of which will soften their stance.
In 2013, the American college of cardiology and the American heart association released by new cholesterol guidelines, will give up our “bad” cholesterol (LDL) we stay under 100 long-term goal, making noises. The guide author is based on a randomized controlled trial that does not support specific goals. They acknowledge that too much low-density lipoprotein is a bad thing in our blood, but a person’s risk level can be tolerated by others. In addition, the excessive pursuit of specific goals may cause the patient to have side effects, which need to be considered.
The 2015 dietary guidelines for americans – jointly developed by the usda and the department of health and human services – also broke the tradition. General clinical dogma once thought that the total cholesterol of a healthy person should be 300 milligrams a day, about half the size of an egg. However, the new guidelines do not include specific numerical targets. As the authors write, “the existing evidence suggests there is no significant relationship between dietary cholesterol and blood cholesterol… Cholesterol is not a concern for excess consumption.
But some nutritionists fear that the softened cholesterol official line will send the wrong message.
Dr Wahida Karmally, nutrition director of the Irving institute of clinical and translational research at Columbia University, said: “the recently published dietary cholesterol recommendations are lacking… The guidelines are controversial. She said: “this should not be interpreted as an affirmation of cholesterol in the diet, because there is clear evidence that it increases LDL cholesterol.
It does. But it is estimated to be only about 10%.
Karmally also points out the danger of extending the results to the entire population. She points out that a significant number of people – up to 30% – an estimated – is considered to “high responders”, meaning they lower cholesterol level, blood cholesterol levels can appear unusually high rise. Most experts agree that superresponders need to be particularly diligent in reducing their cholesterol.
Dr. J. David Spence, a professor of neurology and clinical pharmacology at Western University in Ontario, Ontario, is outraged by how to interpret the 2015 guidelines.
“The egg industry and the media have captured the first part of the new guide, which says there is no strong data to determine the exact number of dietary cholesterol intake,” he said. “But if we continue reading, the guidelines recommend that cholesterol intake should be as low as possible and as part of a healthy diet.”
The report also warns that foods high in cholesterol generally also contain high levels of saturated fat, which in itself increases the risk of cholesterol and heart disease in the blood.
Mr Spence likens the big egg to big tobacco, with a loose interpretation of scientific data for profit.
In December 2016, the “American journal of nutrition society” according to a meta-analysis published in the report, the average eats an egg every day compared with those who ate fewer eggs, a 12% lower risk of stroke. The study also found no association between egg consumption and coronary heart disease, both positive and negative.
But please pay attention to the details: the study of some of the money comes from a group called “Egg Nutrition Center” (an Egg Nutrition Center), it is a self-proclaimed “the Egg board commission (AEB) Nutrition education sector” eggs Nutrition Center. ”
“I’m not trying to put egg farmers out of work,” Spence said. “But the egg industry is based on a half-truth.”
He is referring to a number of studies that used to be funded by the egg industry to measure the level of fasting cholesterol rather than the level of the meal. When our cholesterol levels rise to a higher level, most of us spend a long time in the postprandial state – when it causes more damage to our arteries. More importantly, because cholesterol was not measured after meals, the researchers were unable to determine that high cholesterol levels were associated with increased health risk.
Spence’s real complaint is not the egg itself, but the yolk. A huge yolk contains about 240 mg of cholesterol, almost as much as I am afraid of Google: “2/3 pounds hardy monster hamburger”. In an email, Spence suggested that I try his omelet and frittata recipe while writing this article. Both are made from egg whites, and he is a healthy source of protein.
In addition to cholesterol, Willett points to other health benefits of eggs. They contain some unsaturated fat, which is associated with lower risk of heart disease; Iron and some vitamins and minerals. A new Finnish study, unrelated to the egg industry, has even shown that eating an egg a day can improve long-term cognitive function.
“Overall, it’s hard to say whether the eggs are good or bad,” said Willett. “They’re almost certainly not more likely than sugary breakfast cereal or cream cheese bagels – they might be better, in terms of health, they seem to be somewhere in the middle.
However, in order to maintain a healthy breakfast, willett says, to reduce the risk of cholesterol and heart disease in the blood, they consider fruit, nuts and whole grains.
“A bowl of oatmeal with oatmeal and nut berries can almost certainly reduce the risk of heart disease compared to an egg-centric breakfast,” he said. “This is the most I have in the morning, sometimes with a little yogurt, but eggs are clearly not poison.