Nutritional value of chicken
Compared to beef, chicken is a better source of protein. Chicken has just as much protein as beef and pork without all the fat and calories. One 268-calorie breast has 33 grams of protein to support your bones, muscles, skin, blood, and immune system. It also has almost 10% of the magnesium you need every day, plus iron to carry oxygen to your cells. Another plus for chicken is that it has high levels of tryptophan, an essential amino acid that makes mood-boosting serotonin. Besides chicken has more vitamin A, vitamin E, vitamin K, vitamin B1, B3, and B5. However, beef is significantly higher in folate and vitamin B12.
Avoid expired and spoiled chicken
Bacteria love raw chicken. The most common kinds are campylobacter, salmonella, and Clostridium perfringens. About 1 million people get sick every year after eating poultry with one or a combination of these types of bacteria.
Since raw chicken lasts in the fridge for 1 to 2 days, while cooked chicken lasts 3 to 4 days, check the “best if used by” date and look for signs of spoilage like changes in smell, texture, and color. This is because eating spoiled chicken can cause food poisoning, even if you cook it thoroughly. In the future, chicken that smells strongly should be a warning sign. If the odor is fishy, sour, or sulfur-like, suggestive of rotten eggs, it’s no longer safe to eat.
Who should avoid eating chicken?
Depending on the type of chicken, how you cook, and which parts you eat; eating chicken has a range of health benefits. However, if you have kidney problems, chronic heart disease, and dyslipidemia, you should avoid chicken consumption.
Healthiest chicken parts to eat
The leanest, healthiest piece of chicken you can eat is a skinless white meat breast. Chicken breast is also ideal if you want to lose weight, maintain muscle mass, and improve recovery. So, if you decide to roast your chicken, leave the skin on to seal in moisture and flavor. Then remove it, and any fat underneath, before you eat. Likewise, look for ground chicken that says 90% lean meat if using ground chicken in your recipe.
Boiled chicken builds strong muscles
Consuming boiled chicken helps you to build healthy muscles. So, make sure to add boiled chicken to your daily diet in order to build strong muscles. Another benefit of boiled chicken is that it is low in fat and calories, making it an ideal choice for those looking to maintain a healthy diet.
Stir-frying healthiest way to cook chicken
Stir-frying is one of the healthiest methods to cook chicken. You can cook chicken in many different ways, whether that means steaming, roasting, grilling, or frying. This helps kill any germs and improves flavor prior to consumption.
Be cautious of KFC Chicken
The dishes of KFC are mostly deep-fried and are made using tons of oil. So, the regular consumption of KFC can add to your weight. Therefore, continuous consumption of fast food, chicken, and meat cooked with excess oil can lead to heart and fat-related issues.
Which is better boiled egg or chicken?
Both chicken and eggs are a low-calorie and high protein option. However, chicken contains twice the amount of protein than eggs per serving. Aside from that benefit, chicken also contains less cholesterol in comparison to eggs, making it a much healthier food.
Disadvantages of chicken
Chicken and cholesterol
New evidence is shaking up the long-standing theory that chicken is better for your cholesterol level than other meats. A recent study found that all meats affect your cholesterol the same if they have the same amount of saturated fat. On its own, one chicken breast has 63% of your recommended daily cholesterol. Cholesterol increases the risk of heart disease, breast and prostate cancers, urinary tract infections, and foodborne illness. As a result, choose skinless chicken, baked not fried, for the least amount of saturated fat possible.
Arsenic levels
The arsenic-based drugs are still part of chicken feed making chickens grow faster and giving their raw meat an attractive pink color. Even at low levels, arsenic can cause cancer, heart disease, and diabetes. So if you have concerns, stick to certified organic chicken, which doesn’t allow arsenic in the feed.
Photo credit: Creative Commons
Abiola is the founder of Indulge™ group of companies, a healthy-living focused group. A passionate believer in a healthy lifestyle, living in the United Kingdom made it easy for her to pursue a health and fitness regime. She is the Managing Director/CEO of Indulge Nigeria Limited and Indulge Cares Nigeria Limited, both companies promoting the benefits of a healthy lifestyle for the prevention of illnesses and diseases. Abiola is available on https://www.indulgeinhealthyliving.com/
