A few words about the chicken
Chicken is by far the most popular poultry.
Its domestication dates back to about 7,500 BC in the region of Southeast Asia or South China.
It belongs to the white meat category, which includes turkey, duck, rabbit, etc.
The differentiation between white and red meat lies in their colour, which is due to their myoglobin content. Myoglobin is a protein similar to haemoglobin, which contains iron and has the main role of storing and distributing oxygen to the muscles.
Red meat has a higher myoglobin content, hence its characteristic red colour.
Nutritional Value
Chicken, which belongs to the white meat category, is considered one of the top sources of high-quality protein, as it contains all the essential amino acids in sufficient quantities.
Chicken also provides us with adequate amounts of B vitamins such as niacin, vitamin B6 and vitamin B12, as well as trace elements such as zinc and selenium.
However, chicken contains saturated fatty acids, the so-called “bad” fats and cholesterol. The content of these ingredients also depends on the different parts of the chicken we are going to eat.
Comparing the chicken breast with the thigh, we note that the former contains less saturated fatty acids and less saturated fatty acids and less saturated fatty acids. cholesterolmaking it a healthier choice.
Also, chicken breast due to its lower fat content will give us fewer calories, 145 versus 195 Kcal, compared to chicken thigh.
Nutrition Table
| Nutritional value | per 100 g cooked chicken breast1 | SOP from portion2 | per 100 g cooked chicken thigh 1 | SOP from portion2 |
| Energy and Basic Components | ||||
| Calories (kcal) | 144,0 | 7,2 % | 193,0 | 9,7 % |
| Fat (g) | 3,6 | 4,6 % | 10,7 | 13,7 % |
| Saturated fat (g) | 0,8 | 4,0 % | 2,8 | 14,0 % |
| Monounsaturated fat (g) | 1,4 | 5,8 % | 4,7 | 18,8 % |
| Polyunsaturated fat (g) | 0,5 | 2,0 % | 1,6 | 6,4 % |
| Carbohydrates (g) | 0,0 | 0,0 % | 0,0 | 0,0 % |
| Vegetable fibre (g) | 0,0 | 0,0 % | 0,0 | 0,0 % |
| Sugars (g) | 0,0 | 0,0 % | 0,0 | 0,0 % |
| Protein (g) | 28,0 | 56,0 % | 24,1 | 48,2 % |
| Cholesterol (mg) | 86,0 | 28,7 % | 128,0 | 42,7 % |
| Sodium (mg) | 328,0 | 14,3 % | 335,0 | 14,6 % |
| Vitamins and Trace Elements | ||||
| Iron (mg) | 0,5 | 2,6 % | 0,1 | 0,6 % |
| Riboflavin (mg) | 0,13 | 10,0 % | 0,23 | 17,7 % |
| Niacin (mg) | 9,6 | 60,0 % | 5,4 | 33,8 % |
| Vitamin B6 (mg) | 0,3 | 17,6 % | 0,2 | 11,8 % |
| Vitamin B12 (μg) | 0,3 | 12,5 % | 0,5 | 18,8 % |
| Phosphorus (mg) | 246,0 | 19,7 % | 216,0 | 17,3 % |
| Magnesium (mg) | 25,0 | 6,0 % | 21,0 | 5,0 % |
| Zinc (mg) | 0,9 | 8,2 % | 2,0 | 18,2 % |
| Selenium (μg) | 23,1 | 42,0 % | 23,1 | 42,0 % |
| Potassium (mg) | 284,0 | 6,0 % | 262,0 | 5,6 % |
| Choline (mg) | 59,8 | 10,9 % | 68,0 | 12,4 % |
1 Prices are based on the US Department of Agriculture (USDA) nutrition baseline.(2)
2 The Recommended Daily Intake percentage (%RDI) shows you how much each nutrient from a serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the US Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on each individual’s energy needs, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that particular nutrient. Correspondingly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that particular nutrient.
Health Benefits
Some benefits of eating chicken include the following:
Diet
Chicken is a rich source of high-qualityprotein.
People trying to lose weight may be helped by increasing their protein intake through their diet.
Several studies have shown that the adoption of a high-protein diet can lead to a higher protein intake in the diet. weight loss during a hypocaloric diet program compared to a typical low-fat diet.
Also, these dietary patterns seem to have a positive effect on body composition, as they lead to greater fat loss while simultaneously limiting the inevitable loss of muscle mass, which is observed with a hypocaloric diet plan. (3)
Cardiovascular health
Diet is one of the main modifiable factors that can influence the occurrence or not of various chronic health conditions, such as heart health. Therefore, it is of great importance in defending our health to identify those dietary factors or eating habits that will keep us healthy, reducing the risk of chronic health diseases.
Several studies in the literature have linked the consumption of red and processed meat to an increased risk of cardiovascular events and mortality from cardiovascular disease.
However, it is not yet fully understood whether eating white meat, including chicken, has the same negative effects.
A meta-analysis that included 22 prospective studies reported that the consumption of white meat, in contrast to the consumption of red meat, appears to have a neutral effect on the occurrence of cardiovascular diseases as well as on cardiovascular mortality. (4)
However, drawing conclusions about the actual effect of white meat on our cardiovascular health is quite difficult in these cases as people who consume more white meat may also have reduced their consumption of red meat, a food that appears to be involved in the development of cardiovascular disease.
We conclude, therefore, that although the data are not sufficient to shed light on the relationship between white meat consumption and cardiovascular health, replacing red and processed meat with white seems to be a good (perhaps not optimal) choice for our heart health.
Muscle mass increase and strengthening
For people who aim to increase their muscle mass and strength, it is important to increase their protein intake in conjunction with a resistance program.
Specifically, the International Society of Sports Nutrition (ISSN) recommends a daily protein intake of 1.4-2 g/kg body weight to increase and maintain muscle mass. It also recommends an absolute dose of 20-40 g protein/meal (5)
Of course, the increase in muscle mass and strength depends not only on the quantity but also on the quality of the proteins we consume.
In general, we should consume complete proteins, proteins that contain all the necessary amino acids to be used by the muscles to form new proteins.
Chicken is an ideal solution as it is an excellent source of protein. Just 100 g of chicken breast contains 28 g of protein. It will also provide us with all the necessary amino acids, so it is a complete protein.
So not only does chicken contain a significant amount of protein, but at the same time its protein is of high quality, which is exactly what we need to boost muscle mass.
Chickens in our diet
Chicken can be incorporated into our meals in a variety of delicious ways.
Some indicative ways in which you can include chicken in your diet are:
- As a main course. The most common way to consume chicken is as the main ingredient of a main meal, such as for lunch or dinner. By combining chicken with a source of carbohydrates (e.g., brown rice, whole wheat pasta, sweet potato) and vegetables, you can create a complete and balanced meal.
- As an ingredient in soup. Chicken soup is one of the favourite recipes for young and old alike.
- As an ingredient in a salad. You can add some chicken to any salad of your choice, creating a light meal. You can make the Caesar salad we all know and love.
- As an ingredient in tortillas. If you are tired of cooking chicken the same way, you can try making chicken quesadillas.
Points to watch out for in the consumption of chicken
The consumption of chicken is generally considered safe, as no allergies have been recorded from its consumption.
However, its consumption should be done in moderation by people who have cardiovascular diseases or have elevated cholesterol. Although, the consumption of chicken does not seem to affect heart health, it is still a food of animal origin that contains the so-called “bad” fats and cholesterol . Therefore, it may be necessary to limit its intake in these groups of people, especially those parts of chicken, such as the thigh, which are high in saturated fat and cholesterol. It is advisable to remove visible fat and skin.
There is also a risk of infection with the Salmonella bacterium. The biggest risk from improper handling of poultry is salmonella infection. Salmonella is a bacterium that can cause a disease called salmonellosis.
Some symptoms experienced by affected individuals include diarrhoea, fever and abdominal cramps, while in some cases life-threatening complications may develop.
Consumers can reduce the risk of illness from contaminated chicken by following practices such as proper food handling. In particular, consumers should observe the following:
- Immediate and immediate cooling of food without delay.
- Regular washing of hands and surfaces, such as cutting boards and utensils, that come into contact with the chicken.
- Separation of raw chicken from other foods.
- Cooking the chicken correctly and at the right temperatures.
Bibliography
- USDA. Chicken, broiler, rotisserie, BBQ, breast, meat only. USDA. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171445/nutrients. (Accessed at February 2023).
- USDA. chicken, broiler, rotisserie, BBQ, thigh, meat only. available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171118/nutrients.(Accessed at February 2023).
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30; 29(3): 166-173. doi: 10.7570/jomes20028.
- Lupoli R, Vitale M, Carabrese I, Giosue A, Riccardi G, Vaccaro O. White Meat Consumption, All-Cause Mortality, and Cardiovascular Events: a Meta-Analysis of Prospective Cohort Studies. Nutrients 2021, 13(2), 676; https://doi.org/10.3390/nu13020676.
- Jäger R, Kerksick M, Campbell B, Cribb P, Wells S, Skwiat T, Purpura M et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017, 4:20. doi 10.1186/s12970-017-0177-8.
