Is bacon consumption linked to an increase in cholesterol levels?
In a groundbreaking study led by the University of South Australia, the effects of saturated fat and dietary cholesterol on harmful LDL ("bad") cholesterol levels have been separated and analysed [1][3][4]. The research has shed new light on the role of these components in our diets, particularly when it comes to bacon.
The study found that it is saturated fat intake, not dietary cholesterol, that is the primary cause of higher LDL cholesterol levels [1][3][4]. This revelation challenges the traditional advice to limit eggs due to their cholesterol content, as eating two eggs a day within a low saturated fat diet has been shown to lower LDL cholesterol levels [1][3][4][5].
On the other hand, bacon and sausage, which contain high levels of saturated fat, were found to increase LDL cholesterol levels significantly, posing a greater risk for heart disease [1][2][3]. Each 1-gram increase in saturated fat was linked to a 0.35-point increase in LDL cholesterol, while no significant link was found between dietary cholesterol intake and LDL levels [4].
The American Heart Association recommends that no more than 6-7% of daily calories come from saturated fat [6]. Given that two slices of bacon contain around 13 grams of saturated fat [7], this could significantly contribute to the recommended daily limit for many adults.
Bacon is not only high in saturated fat but also in sodium, contributing to the risk of heart disease [8]. Additionally, inorganic nitrites, a type of preservative used in pork products, have been associated with gastric cancer [9].
The role of dietary cholesterol in raising blood cholesterol levels is a subject of scientific debate [10]. However, it's clear that for bacon, it's the saturated fat content that is the primary dietary factor affecting blood cholesterol. This distinction helps clarify why dietary cholesterol from sources like eggs may be less harmful than previously thought, provided saturated fat intake is controlled.
Factors such as smoking, overweight and obesity, insulin resistance, certain medications, some genetic conditions, and excess weight around the stomach can contribute to low HDL cholesterol levels, which can in turn raise LDL cholesterol [11].
While bacon may still be a tempting treat, it's essential to consider its high saturated fat and sodium content when planning a balanced diet. As always, it's crucial to consult with a healthcare professional for personalised dietary advice.
References:
- University of South Australia
- The Journal of Clinical Endocrinology & Metabolism
- The American Journal of Clinical Nutrition
- The BMJ
- The British Journal of Nutrition
- American Heart Association
- USDA FoodData Central
- American Heart Association
- Cancer Research UK
- Mayo Clinic
- American Heart Association
- The groundbreaking study led by the University of South Australia found that saturated fat intake, not dietary cholesterol, is the primary cause of higher LDL ("bad") cholesterol levels, with bacon and sausage being significant contributors due to their high saturated fat content.
- Eating two eggs a day within a low saturated fat diet has been shown to lower LDL cholesterol levels, challenging the traditional advice to limit eggs due to their cholesterol content.
- Each 1-gram increase in saturated fat was linked to a 0.35-point increase in LDL cholesterol, while no significant link was found between dietary cholesterol intake and LDL levels.
- The American Heart Association recommends that no more than 6-7% of daily calories come from saturated fat, and two slices of bacon contain around 13 grams of saturated fat, which could significantly contribute to the recommended daily limit for many adults.
- Beyond the high saturated fat content, bacon also contains high levels of sodium and inorganic nitrites, a type of preservative used in pork products, which have been associated with gastric cancer.
