If you are a fan of chicken, it is important to be aware of both the Health Benefits Of Chicken and the disadvantages. This knowledge will help you to include it in your diet in a useful manner. Which parts of the chicken should you eat? How should you cook it? How often is it recommended to include chicken in your weekly meals? These are some questions that are worth investigating.
Chicken is a popular meat type enjoyed globally due to its rich flavor and numerous nutritional benefits. It is also one of the more affordable meat options available. Poultry meat consumption is expected to nearly double from 2013 to 2023. According to a report from 2017, the average person globally consumes between 3.5 and 14.5 kg of chicken every year. Notably, countries like India have lower consumption rates compared to countries like the United States, which has the highest consumption rate.
Nutritional Content Of Chicken
Energy: 158 calories
Protein: 32.1 grams
Total Fat: 3.24 grams
Saturated Fatty Acids: 1.01 grams
Cholesterol: 116 mg
Carbohydrates: none
Minerals: Calcium, magnesium, iron, phosphorus, sodium, selenium, zinc, copper, manganese and potassium
Vitamins: Vitamin B (thiamine, riboflavin, niacin, pantothenate, cyanocobalamin, pyridoxal) and vitamin E
Health benefits of chicken
1. Treasure of protein
Chicken is a rich source of protein, containing minimal fat. Understanding the significance of protein in our bodies helps to know why chicken is so popular. Let's compare the protein content of various foods typically found in our daily diets per 100 grams:
Chicken (cooked without ghee or oil) - 31 grams
Paneer - 18 grams
Dal (cooked lentils) - 9 grams
Gram (cooked) - 8 grams
Moong dal (cooked) - 7 grams
Toor dal (cooked) - 7 grams
Urad dal (cooked) - 7 grams
Rajma (cooked kidney beans) - 8 grams
Chana Masala (with chickpeas) - 19 grams
Tofu (cooked) - 8 grams
Soya Chunks (cooked) - 17 grams
This comparison reveals that chicken offers higher protein content than most other food items. Hence, fulfilling our daily protein requirements with alternatives like pulses or cottage cheese, soya chunks would necessitate consuming larger quantities, which may pose challenges. Consequently, many individuals struggle to meet their daily protein needs.
How much protein should a person take daily?
Determining the ideal daily protein intake varies based on factors such as gender, weight, height, age, and activity level.
As a general rule, an individual should consume protein equivalent to 0.8% of their body weight every day.
For instance, if your weight is 70 kg:
70 kg x 0.8% = 56 grams
Therefore, you should aim for approximately 56 grams of protein daily to support overall health and well-being.
Role of protein in the body
Protein is multifaceted and vital for various physiological functions:
a. Protein serves as a foundational component for the formation of connective tissues, such as collagen, elastin, and keratin. These tissues contribute to the structural integrity of vital bodily structures like skin, nails, hair, bones, and arteries.
b. Enzymes, synthesized from proteins, play a crucial role in supporting metabolism. These enzymes facilitate the rapid breakdown of food, thereby aiding digestion and metabolic processes.
c. Protein is instrumental in the production of antibodies, bolstering the body's immune response and defending against infections.
d. Certain proteins act as transport vehicles, facilitating the movement of oxygen and essential minerals throughout the body, while also distributing nutrients to various tissues and organs.
e. In times of caloric deficit or starvation, protein serves as a crucial energy source, ensuring the body's continued functionality.
People with increased nutritional demands, such as the elderly, individuals engaged in strenuous physical labor, and growing children, require ample protein intake to support their physiological needs. Incorporating chicken into their diets can be particularly beneficial.
2. Useful in weight loss and speeds up digestion
Therefore, individuals seeking weight loss are often advised to consume high-protein foods as they help reduce the urge to overeat, thus preventing weight gain without experiencing hunger pangs.
How does increased protein intake lead to reduced hunger?
Protein reduces hunger and promotes a feeling of satiety through several mechanisms:
- 1. Increase the satisfying hormones- Protein promotes the secretion of satiety hormones, such as peptide and glucagon, into the bloodstream. These hormones induce feelings of satisfaction, allowing even small portions of protein-rich foods to curb hunger effectively.
2. Maintain a healthy blood sugar level- Protein consumption, especially when paired with less carbohydrates, slows down digestion in the stomach. This slower digestion minimizes the rapid release of sugar molecules into the bloodstream after meals, thereby stabilizing blood sugar levels and preventing sudden spikes.
3. Increased Leptin hormone secretion- Consuming high-protein foods can lead to an increase in the secretion of leptin, which is a hormone that plays an important role in balancing hunger and energy levels in the body. When the leptin levels in the blood are high, the brain receives a message that the body has enough energy, whereas low levels of leptin indicate a shortage of energy. When the brain receives such signals, it sends a message to the body to create signs of hunger, and a person starts to feel hungry.
Chicken is known to have the property of boosting leptin levels in the blood. Therefore, consuming chicken can help reduce feelings of hunger.
4. High thermic effect of food- Protein is a nutrient that requires more energy to be metabolized by the body than carbohydrates and fats. This is because the atoms of protein are strongly linked to each other, making it harder for them to break down and release their nutrients. As a result, protein-rich foods are more satisfying and help us feel full for longer periods. This is due to the high thermic effect of food, which means that the body has to work harder to digest and process protein than other types of food.
3. Beneficial for the heart
1. Chicken contains minimal saturated fatty acids compared to red meat. Saturated fats are known to increase levels of LDL (Low-Density Lipoprotein) cholesterol, commonly referred to as "bad" cholesterol, and can lead to narrowed arteries and high blood pressure, contributing to heart-related diseases. Therefore, opting for chicken over red meat can help reduce the risk of cardiovascular issues.
Omega-3 fatty acids and Niacin (vitamin B3) found in chicken contribute to heart health. They elevate good cholesterol levels while reducing bad cholesterol, mitigating the risk of heart problems. Although chicken contains only a small amount of Omega-3 fatty acids (0.3-0.6 mg), it still plays a significant role in maintaining heart health.
Additionally, Selenium, Vitamin B6, and Vitamin B12 in chicken support the health of the heart's muscular walls and blood arteries. They also prevent the accumulation of homocysteine, a compound associated with heart diseases.
4. Improves mood by reducing stress
Chicken contains Tryptophan, a special amino acid that enhances mood by increasing Serotonin levels in the blood. Serotonin, often referred to as the "feel-good" hormone, helps alleviate stress and improve mood.
Read – What is Oxidative Stress? And how it affects our body and makes us old and sick.
5. Strengthens bones and teeth
The presence of Vitamin D, calcium, and phosphorus in chicken contributes to the strength of bones and teeth. Protein in chicken aids in the formation of connective tissues like collagen, essential for bone structure.
Chicken is also rich in zinc, iron, and copper, which maintain good bone mineral density, ensuring strong bones.
6. Prevent Anemia & improve eye-sight
Iron in chicken prevents anemia, while Vitamin A supports eye health, enhancing eyesight.
7. Keep brain healthy
Chicken provides essential nutrients like Vitamin B12, choline, and amino acids, which enhance memory, and cognitive function, and reduce brain fatigue, thereby promoting overall brain health.
8. Supports Fetal Development
Some commonly asked questions
1. Which part of the chicken should we eat?
Chicken breast is the most beneficial part as it contains the highest amount of protein with minimal fat. For instance, 100 grams of skinless, boneless chicken breast provides 31 grams of protein and only 3.6 grams of fat. Opting for chicken breast ensures a lean meat option.
2. How many times should one eat chicken in a week?
There's no fixed quantity for chicken consumption, as it varies based on factors like age, weight, daily activity, and overall health. On average, an individual requires about 0.8% of their body weight in protein per day. Considering that 100 grams of skinless, boneless chicken contains approximately 31 grams of protein, one can calculate their weekly intake accordingly. Generally, consuming chicken 2-3 times a week is a reasonable approach, considering that other protein sources like pulses, milk, cheese, and soybeans also contribute to one's protein intake.
3. Which vitamins are found in chicken meat?
Chicken meat is rich in various vitamins and minerals. It contains vitamins from the B family, including B2, B3, B5, B6, and B12, along with Vitamin A. These vitamins support brain health, aid digestion, regulate energy levels, and improve eyesight.
4. Is chicken good for health?
Yes, chicken is highly beneficial for health. It is packed with protein while being low in fat, making it an excellent choice for maintaining a healthy heart. Additionally, the vitamins and minerals present in chicken contribute to overall well-being by supporting brain health, digestion, energy levels, eyesight, bone and teeth strength, and even mood improvement.
Medically edited by:
Dr. Dolly
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