Health benefits: Doctors warned in the 1980s not to eat too much saturated fat, which is found in red meat. And although we no longer dread consuming saturated fats, new health concerns about red meat and colon cancer have highlighted chicken as healthy and lean.
Cost: Chicken is relatively cheap. According to the United States Department of Agriculture, the standard price (whole chicken, breasts and legs) per pound of chicken has fallen by about half a dollar since 1980. Why? Innovations in fertilization and mass production have made raising chickens larger and faster easier, making chickens more abundant and affordable.
Easy access to chicken: Starting with McDonald’s chicken fingers in the early 1980s, fast food chains have made eating chicken everyday easy with sandwiches, salads, wraps, food deals, and even crispy chicken to meet the growing demand. According to the National Chicken Council, 42 percent of chicken is now sold through food service outlets, while 60 percent of this amount is sold in fast food restaurants.
With the ability to cook, fry, freeze, and eat chicken in all kinds of junk food, you could be eating it every day without even realizing it. Here’s what could happen to your body if you did.
1. You may lose weight
Proteins take longer to digest than carbohydrates, so eating a meal that includes chicken every day can keep you feeling full long enough to avoid craving carbohydrates or overeating on calories. In a study published in the journal Appetite, researchers found that chicken was just as effective as beef in stimulating the secretion of intestinal hormones and insulin that affect satiety.
By eating chicken every day instead of calorie-dense foods like fatty meats and processed foods, and avoiding consuming too many low-fiber carbohydrates, you’ll likely shed pounds.
2. You could gain weight
Although people often follow a diet that is low in carbohydrates and moderately high in protein to lose weight, eating a lot of chicken every day can make you gain weight. According to a study published in Clinical Nutrition in 2015, chicken is not an exceptional food, so if you consume a lot of protein of any kind, your body stores what it can’t burn in the form of fat, which can increase your weight.
This study also found that people whose diets consisted of more than 20 percent protein – particularly animal protein – were significantly more likely to gain 10 percent of their body weight than people whose diets contained less than 15 percent protein.
In this context, says Bonnie Taub-Dix, a registered dietitian and owner of the sites “Butter the Diet” and “Red It Before You Eat It”: “I think that people do not understand that protein also contains calories. And when you eat a lot of chicken, it increases.” Calories”.
3. Build muscle
Protein is the building block for muscle, so your daily chicken dinner will give you what you need to build a bigger, stronger body. According to a study published in The Journal of Nutrition, chicken is a complete protein source rich in leucine, an amino acid that plays a key role in muscle protein synthesis by stimulating protein-building pathways. So how much chicken protein do you need to build muscle mass?
A 2018 study published in the British Journal of Sports Medicine that analyzed 49 other studies determined that the ideal amount of protein per day for muscle gain is 1.6 grams per kilogram of body mass. So, for a person who weighs 72 kilograms, he would need 115 grams of protein per day or about 3 skinless chicken breasts weighing 99 grams.
4. You’re eating more fat than you think
You may eat less red meat and more poultry because it contains less saturated fat. But know that the amount of fat in broilers grown on genetically modified industrial farms has increased between five and ten times what it was a century ago, according to a study conducted in the United Kingdom and published in the journal “Public Health”. A 113-gram serving of chicken contains 17 grams of total fat, including 5 grams of saturated fat.
5. You may consume a higher amount of sodium than plank
If you eat chicken every day, we’ll assume that you occasionally visit a branch of the “Chick-fil-A” restaurant chain, and perhaps order a spicy fried chicken sandwich. If true, you consumed a whopping 1,759 milligrams of sodium in your lunch, exceeding the American Heart Association’s recommended limit of 1,500 milligrams per day for blood pressure.
6. You may develop cardiovascular disease
And because carrots may be needed. But what about poultry and other unprocessed meats? University of Western and Cornell University tried to find out by examining the healthy dietary patterns of nearly 30,000 participants without heart disease across six studies.
Researchers found that eating just two servings of red meat, processed meat or poultry, minus fish, per week was associated with a 3% to 7% increased risk of developing blocked arteries, stroke or heart failure, according to the report in JAMA Medicine. esoteric. The increase may be slight, but the possibility of increasing that risk by eating chicken specifically every day is still under study. It should be noted that the researchers did not specify how the chicken was cooked.
7. You may have food poisoning
If you eat a lot of chicken, you’re probably underestimating how to cook it properly. According to the Centers for Disease Control and Prevention, if you eat undercooked chicken or foods or beverages that have been contaminated by contact with raw chicken or its liquids, you could contract a foodborne illness, such as Campylobacter, Salmonella, and Clostridium perfringens, which about one million Americans contract each year.
Don’t make the common mistake of washing raw chicken, which can spread the contaminated water on various surfaces, utensils, and other foods. Use a separate cutting board and knives for raw chicken, and wash your hands, utensils, cutting boards, and dishes with hot, soapy water. You should also use a food thermometer to ensure that the chicken is cooked to a safe internal temperature for consumption, which is 74 degrees Celsius.
8. You may become constipated
A chicken sandwich may not make you constipated, but if you consume a lot of protein-rich foods like chicken at the expense of vegetables, whole grains, fruits, and legumes, it can cause constipation. High-protein diets that reduce consumption of healthy carbohydrates usually include a lower amount of fiber. So, be sure to eat the chicken with a serving of green salad, carrots, brown rice, and other high-fiber side dishes. And you should drink more water if you eat a lot of protein.
9. It increases your risk of cancer
A study published in the Journal of Epidemiology and Community Health that under-study chicken intake at Oxford University tracked the diets of 450,000 people over eight years, and found that eating poultry was associated with increased risk of breast cancer.
10. You may feel a little guilty
You might shed a tear over the 52 billion chickens that are slaughtered globally for their meat, especially if you watch one of the many YouTube videos or documentaries about the horrors of factory poultry farming, such as Food Inc., Forex Over Knifes, or Eating Animals. “.
250 g Boneless chicken thigh/breast
1 Egg white
1 cup Corn/potato flour
½ Bell pepper
3-4 Spring onions
3 Cloves Garlic
Oil for frying
1 tbsp Light soy sauce
1 tsp Garlic paste
1 tsp Sesame oil
½ tsp Sugar
¼ tsp Black pepper
Stir Fry Sauce
2 tbsp Light soy sauce
1 tsp Dark soy sauce
2 tbsp Fresh lemon juice
2 tbsp Honey
InstructionsCut chicken into thin strips. Marinate the chicken strips with the all ingredients in the marinate list. Mix well and marinate for 15 mins.
Cut bell pepper into thin slices. Cut spring onions into 1″ pieces.
In a small bowl mix all the ingredients from the stir fry sauce list and set aside.
Break one egg white into the the marinated chicken strips. Mix well.
Coat the chicken strips with one cup of corn/potato flour. Make sure all the chicken strips are separated. ( Add more flour if needed ) Toss the excess flour out before frying.
Heat the oil into high heat about 350° F. Add the coated chicken and deep fry for 1-2 mins till crispy golden brown.
Remove from oil and transfer to paper towel or cooling rack.
Heat the wok/pan to medium high heat. Drizzle a tablespoon of oil, add the garlic and stir for few seconds, then add the bell pepper slices and stir for few seconds.
Pour the sauce mix, let it simmer for 5 seconds, add the chicken strips in, add the spring onions. Stir well to combine all ingredients with high heat for 1- 2 mins.
Transfer to serving plate. Serve immediately!
Match with hot steamed/cooked rice or stir fry noodle. Perfect as a savory snack or starter.