A Chicken Odyssey

Health wise, chicken is categorised as white meat and is considered healthier compared to red meat and is one of the most widely consumed meats in the world.

Countless cuisines of almost every country in the world uses chicken in many recipes as the star component. 

Its initial bland taste combines well with the various spices and sauces, hence it can easily fit into cuisines across cultures.

Chicken meat is as versatile as it gets. Starting from baking, grilling, frying and barbecuing based on the taste and choice of the consumer - this nutritious choice of white meat is a worldwide favourite.

Health wise, chicken is considered a healthier alternative compared to other variants of red meat - mutton, beef and pork. 

Nutritionally, chicken contains:

Additionally, chicken is a good source of phosphorus, selenium, folate and potassium which are proven to have many health benefits.

Furthermore, chicken, when consumed in moderation - about 3-6 ounces a day as a part of a balanced meal - adds to our overall health when compared with red meat.

A healthy diet contains foods that provide nutrients that are essential for our body to perform at an optimal level.

Health benefits of chicken 

Energy and Carbs:

An average 100gm of chicken provides about 150 Kcal, with negligible amounts of carbohydrate.

Pros: For active individuals and athletes, consume food with a good amount of carbs is a healthy choice. Chicken breast and all cuts of country chicken are low in fat, especially saturated fat, making it a better option for meat.

Cons: Calories in chicken mainly come from its fat and protein content. With the consumption of the good fat and protein, extra calories would also be consumed.

Final verdict: Moderate intake of chicken is okay.

Proteins:

Chicken is a source of complex proteins containing all the essential amino acids necessary for the human body.

Pros: It is a great source of quality proteins. Controlling diabetes demands a fair amount of protein in every meal to slow down the release of sugars in the blood. Adding a low fat cut of chicken to a meal containing complex carbs can be healthy. 

People with kidney diseases also need complex proteins in limited amounts. 

Both diabetes and kidney diseases increase the risk of heart problems, so choosing to cook chicken in low fat gravies or roasting it would be a healthier way of consumption. Skinless and country chicken, especially the breast cut, is a better choice.

Cons: With proteins in chicken being nutritious for health, all cons are eliminated. 

Final verdict: As a source of quality protein, eating chicken in desired amounts is a good choice.

Fats:
Chicken is a good source of fat - primarily saturated and polyunsaturated fats, along with cholesterol. Broiler chicken has higher fat content compared to country chicken, which are bred in their natural habitat.

Pros: The good thing is that the saturated fat and cholesterol content is lower in chicken compared to red meats. The American Heart Association advises a combination of low-fat vegetarian proteins from beans and lentils, along with moderate amounts of fish and chicken to be consumed daily. 

Cons: Saturated fats have been identified as the main villain for raising bad cholesterol in the blood. Also known as LDL, this is a major risk factor for heart disease and stroke. 

Chicken, while low in fats as compared to red meats, still has a good quantity of saturated fat and cholesterol. Hence, portion sizes, methods of cooking and other ingredients of the meal all are to be taken into consideration for eating healthy. 

Athletes are known to eat larger quantity of chicken to reach their protein goals, but its effect in the long run is not very healthy. The hea

lthier cooking choice here is to either roast the chicken or to prepare it in lighter, less oily gravies. 

Avoiding chicken cooked in butter or other fried options is pertinent. 

Final verdict: Go easy, more is not better here.