People love chicken more than any other meat. Not only is it simple to find and make, but it also comes in a lot of different forms and preparations. Still, even though a lot of people eat chicken, you might not be sure how healthy it is. This piece talks about some of the beneficial and bad things about chicken to help you decide if it’s healthy.
Nutrition
Protein, niacin, selenium, and phosphorus are just a few of the important nutrients that chicken is full of.
In one serving, there are 85 grams (3 ounces) of chicken breast.
- Calories: 122
- Protein: 24 grams
- Fat: 3 grams
- Carbs: 0 grams
- Niacin: 51% of the Daily Value (DV)
- Selenium: 36% of the DV
- Phosphorus: 17% of the DV
- Vitamin B6: 16% of the DV
- Vitamin B12: 10% of the DV
- Riboflavin: 9% of the DV
- Zinc: 7% of the DV
- Thiamine: 6% of the DV
- Potassium: 5% of the DV
- Copper: 4% of the DV
Protein, in particular, is essential for maintaining muscle mass and building and repairing tissues.
Selenium, on the other hand, is a minor mineral that is important for healthy thyroids, immune systems, and reproduction.
Chicken is also rich in B vitamins, including niacin, vitamins B6 and B12, which are crucial for energy production, DNA synthesis, and maintaining brain health.
Health benefits
Chicken provides numerous health advantages beyond its status as a prevalent protein source.
- Muscle growth and repair: Chicken is a source of high-quality protein, which is crucial for the development and maintenance of muscle tissue. It is particularly advantageous for individuals who participate in regular physical activity and athletes.
- Weight management: The breast is a lean cut of chicken that is high in protein but low in calories. This combination aids in weight management by increasing satiety and reducing overall calorie intake.
- Immune System Support: The essential vitamins and minerals found in chicken, such as zinc and vitamin B6, bolster the immune system. These nutrients assist the body in resisting infections and ailments.
- Bone health: Calcium and phosphorus are essential for the development of robust bones, and chicken is a rich source of both. Consistent consumption can mitigate osteoporosis and other bone-related conditions.
Chicken is a valuable addition to a balanced diet, as it can substantially contribute to overall health and well-being.
A healthy, well-balanced diet can include a lot of chicken because it is full of many important nutrients.
For people who want to lose weight, chicken may be especially helpful because it is low in calories and high in protein.
Studies have shown that eating more protein may make you feel fuller, help you lose weight, and keep your lean body mass.
Strength training, along with protein, can also help your muscles grow. Protein is crucial for bone health as it influences the utilization of calcium.
Downsides
There are different types of chickens.
For example, fried or breaded chicken nuggets, popcorn chicken, and chicken pieces typically contain high levels of calories, unhealthy fats, and carbohydrates. We also treat some types of chicken well, such as lunch meats.
According to some studies, eating a lot of processed meat may make you more likely to get heart disease, type 2 diabetes, and some kinds of cancer.
There may also be a lot of salt and preservatives in processed meats. Cutting back on salt has been shown to lower blood pressure, especially in people who already have high blood pressure.
Also, some preservatives found in processed meats, like nitrites, can help make substances that cause cancer.
Is Chicken Good For You
Chicken is known to aid in weight management and lower the chances of heart disease. It is rich in tryptophan, an amino acid that has been associated with increased levels of serotonin, the hormone responsible for promoting feelings of well-being in our brains.
Healthy preparations
Several popular chicken cooking methods are healthier than others.
These are some of the best options:
- Chicken is on the grill: Chicken on the grill is a quick and healthy way to get more energy. You could add some veggies to the grill to make the meal complete.
- Chicken baked: If you’re trying to lose weight, baking your chicken for dinner during the week is a great choice. Not only is baked chicken low in fat and calories, but it is also full of good nutrients.
- Chicken stir-fried: Add some oil to a pan and stir-fry some chicken with your favourite vegetables for a meal that is high in fibre and protein.
Unhealthy preparations
Undoubtedly, you can incorporate chicken into a nutritious diet, but some varieties are excessively high in sodium, fat, or calories.
You should either limit or avoid the following varieties of chicken:
- Chicken that has been fried: Fried chicken is typically high in calories, carbohydrates, and unhealthy lipids due to its deep-frying and breading.
- Rotisserie poultry: The heavy seasoning and brining of store-bought rotisserie chicken can substantially elevate the sodium content of the final product.
- Chicken is used as lunch meat: Fortifying processed meats, like chicken picnic meats, with unhealthy preservatives and additional sodium often extends their shelf life.
Eating tips
Chicken can significantly enhance a balanced diet. Keep the serving size to approximately 3–4 ounces (85–113 grammes), which is equivalent to the size of a deck of cards.
It is important to select healthful cooking methods, such as baking, grilling, stir-frying, or steaming, whenever feasible.
Lastly, to ensure that the body gets all the nutrients it needs, it’s crucial to remember to combine chicken with a variety of other protein sources, such as fish, meat, poultry, and legumes.
The bottom line
Chicken is a nutrient-dense food that can have a positive impact on your health.
Nevertheless, it is critical to select nutritious chicken and use culinary methods such as baking, grilling, steaming, or stir-frying rather than deep-frying.
Lastly, it is important to incorporate chicken into a well-balanced diet in conjunction with a diverse array of other protein-rich, nutritious foods.
