It's hard to think of a weight loss diet without
It's also a versatile ingredient that can be broiled, boiled, baked or simply pan-fried. Chicken soup is also prescribed for quick recovery from a bout of flu.
If you are wondering how a diet with chicken breasts can improve your health, read on.
Also Read: Ham: Healthy or dangerous?
Health benefits of chicken breasts
Chicken breast is a lean part of the bird, making it an ideal health food. It's an excellent source of vitamin B12, which is notoriously difficult to obtain from a vegetarian diet. It also provides a key amount of niacin and selenium. Here are some of the amazing health benefits of chicken breasts.
1. Chicken is high-quality protein: Proteins are the proverbial building blocks of life. Chicken has a protein component that is defined as "high quality." This means that compared to plant proteins like lentils, proteins from chicken is more easily digestible.
Plant sources may lack in one or more amino acids and are more difficult to digest. If you to get quality protein for weight loss or bodybuilding, you may have better luck eating chicken than lentils.
2. Improves bioavailability of other nutrients: Lean meats like chicken also improve the bioavailability of a variety of nutrients when consumed together. For instance, whole grains, nuts, seeds, legumes, and
Also Read: Caviar: Healthy or just fancy? Some shocking facts
3. Good for weight loss: Eating good quality lean protein like chicken breast keeps us full and helps cut down on carbohydrates. This becomes a good tool in long-term weight loss goals. Most studies say that a high protein diet is more likely to result in weight loss than a low protein one. By upping protein content in every meal, it leaves lesser room for carbs, decreasing the overall glycaemic load of the meal.
4. Benefits pregnant women: Well-cooked lean meats like chicken breasts can be beneficial for expectant mothers. Chicken is a good source of nutrients like vitamins A, D, C, B6, B12 and folic acid. It also has minerals like calcium, iron and phosphorus, and fatty acids which are essential for pregnant women.
5. Improves mood: Chicken contains the amino acid tryptophan, which is a precursor for serotonin, the feel-good hormone. It improves mood and promotes good sleep.
Other health benefits of chicken:
- Promotes healthy growth of muscles
- Nutrient-rich
- Highly palatable
- Promotes bone health
A single 100gm serving of whole chicken breasts contains the following nutrients.
| Nutrition | Measure (DV) |
| Calories | 165 |
| Cholesterol | 85mg |
| Sodium | 74mg |
| Total Carbohydrates | 0 |
| Protein | 31gm |
| Vitamin B6 | 30% |
| Cobalamin | 5% |
| Vitamin D | 1% |
| Magnesium | 7% |
| Calcium | 1% |
| Iron | 6% |
Side effects of eating chicken breasts
Chicken breasts are a nutrient-rich food, but that doesn't mean it's suitable for everyone.
Kidney disease: People who have kidney ailments should be mindful of their protein consumption. If you consume too much protein, it can build up in the blood. The kidneys will have a hard time removing the excess protein out of the blood. A high protein diet can also accelerate kidney damage in people who already have kidney disorders. A doctor or a nephrologist will be able to guide you on how much protein can be consumed.
Hormonal imbalance: In recent years, many holistic healthcare practitioners have warned people with hormonal imbalance against consuming chicken. Most commercially available chicken products are not free-range or organic. A 2017 study on female rats in the Pakistan Journal of Pharmaceutical Sciences suggested that daily intake of commercial chicken could lead to polycystic ovary syndrome and hormonal imbalance.
While opting for chicken, ensure that you pick whole chicken breasts instead of processed meat, which can be loaded with nitrates and sodium. It is unsuitable for people who have high blood pressure and other cardiovascular diseases.
How to cook chicken breasts
To get the best out of chicken breasts, resist the temptation to batter fry it or smother it with cheese. Steaming, stir-frying, baking and grilling are some of the best ways to have chicken.
Always paid chicken with nutritious vegetables like broccoli, tomatoes, beets, beans, spinach or turnips. Pairing chicken with high iron vegetables will help in the absorption of plant-based non-heme iron.
Disclaimer:
“The recipes, food, its nutritional value or any other information are developed/shared by expert professionals as per their skill levels. The website shall not be responsible for any consequences arising as a result of using or following any information given in this video/article. Viewers discretion advised.”