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Feb 19, 2023 · Best Healthy Foods. What Happens to Your Body When You Eat Chicken Every Day. This protein is incredibly versatile, but is it OK to eat it daily? We asked an expert. By Kiersten Hickman. Published on February 19, 2023. Reviewed by Dietitian. Maria Laura Haddad-Garcia. In This Article. Chicken Nutrition. Health Benefits of Chicken.
- Kiersten Hickman
- 45 sec
- Overview
- Nutrition
- Benefits
- Downsides
- Healthy preparations
- Unhealthy preparations
- Eating tips
- The bottom line
Chicken is one of the most popular types of meat.
It’s not only widely available and easy to prepare but also easily found in a number of preparations and varieties.
Still, though chicken is a common dietary staple, you may be unsure about just how healthy it is.
This article reviews a few of the benefits and downsides of chicken to determine whether it’s good for you.
Chicken is rich in a variety of important nutrients, including protein, niacin, selenium, and phosphorus.
One 3-ounce (85-gram) serving of chicken breast contains (1):
•Calories: 122
•Protein: 24 grams
•Fat: 3 grams
•Carbs: 0 grams
Chicken is rich in an array of important nutrients and can be an excellent addition to a healthy, well-rounded diet.
Given that chicken is low in calories but high in protein, it may be especially beneficial for weight loss, if that’s a goal for you.
Studies show that increasing your intake of protein may enhance feelings of fullness, increase weight loss, and help maintain lean body mass (5, 6, 7).
When paired with resistance training, protein can also help promote muscle growth (8, 9).
What’s more, protein is involved in calcium metabolism and important for optimizing bone health (10).
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Not all types of chicken are created equal.
For example, fried and breaded varieties like chicken nuggets, popcorn chicken, and chicken tenders are typically high in unhealthy fats, carbs, and calories (11).
Some types of chicken are also heavily processed, such as lunch meats.
Research suggests that processed meat intake may be associated with a higher risk of heart disease, type 2 diabetes, and certain types of cancer (12, 13).
Processed meats may also contain high amounts of sodium and preservatives (14).
Reducing sodium intake has been shown to help decrease blood pressure levels, especially in people with high blood pressure (15).
Some common chicken preparation methods are healthier than others.
Here are a few of the best choices:
•Grilled chicken. Grilled chicken can be a quick and healthy way to boost your protein intake. Consider throwing some vegetables onto the grill to help round out your meal.
•Baked chicken. Baking your chicken is a great weeknight dinner option, especially if you’re trying to lose weight. In addition to being low in fat and calories, baked chicken is rich in important nutrients.
•Stir-fried chicken. Try stir-frying chicken with a bit of oil and your favorite veggies for a high fiber, protein-packed meal.
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Although chicken can certainly fit into a healthy diet, some types are loaded with extra calories, fat, or sodium.
Here are a few types of chicken that you should limit or avoid:
•Fried chicken. Because it’s typically deep-fried and breaded, fried chicken is usually high in calories, carbs, and unhealthy fats (11).
•Rotisserie chicken. Store-bought rotisserie chicken is generally brined and heavily seasoned, which can significantly increase the amount of sodium in the final product (17).
•Chicken lunch meat. Processed meats, including chicken lunch meats, are often pumped full of added sodium and unhealthy preservatives to extend their shelf life (14, 18).
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Chicken can be a great addition to a balanced diet.
Stick to around 3–4 ounces (85–113 grams) per serving, which is roughly the size of a deck of cards.
Be sure to also choose healthy cooking methods like baking, grilling, stir-frying, or steaming whenever possible.
Finally, keep in mind that chicken should be enjoyed alongside a variety of other protein sources, such as fish, meat, poultry, and legumes, to ensure that you’re getting all of the nutrients your body needs.
summary
Enjoy 3–4 ounces (85–113 grams) of chicken per serving and choose healthy cooking methods like baking, grilling, stir-frying, or steaming whenever possible.
Chicken is rich in a variety of important nutrients that can benefit your health.
However, it’s important to choose healthy types of chicken and opt for cooking methods like baking, grilling, steaming, or stir-frying rather than deep-frying.
Sep 19, 2022 · Eating chicken can help to build stronger muscles and promote healthier bones, decreasing the risk of injuries and diseases such as osteoporosis. Weight Management and Heart Health. Research ...
Jan 3, 2023 · Chicken breast is part of many healthy diets, including the DASH diet and Mediterranean diets. As long as it isn't prepared with excessive amounts of saturated fat, salt or sugar, including a serving of chicken breast in your overall healthy diet can support your health goals in an impressive way.
Feb 13, 2024 · Is chicken healthy? Is chicken meat healthy enough to justify its status as such a popular protein, though? According to a study published in the American Journal of Clinical Nutrition , both red meat and white meat raised LDL (otherwise known as “bad”) cholesterol about the same amount, and plant-based protein options did not, making ...
- Marla Rose
Aug 23, 2023 · EyeWolf / Getty Images. Chicken meat is incredibly nutritious and one of the most popular protein sources worldwide. When included in a balanced diet, chicken may help improve muscle mass and...
Sep 25, 2023 · Vitamins. Minerals. Key Point: Chicken is an excellent source of protein, B vitamins, and selenium. Chicken Health Benefits. The benefits of chicken include the meat’s nutrient profile and several bioactive compounds that chicken contains. Here are some of the benefits that chicken offers. 1) Chicken Is A Source of Creatine.
