What's the harm in eating more chicken?

The Chinese traditionally believe that eating chicken is a "supplement"

Will broiler chickens make you fat? Does it have any adverse effects on health?

Previous studies have not found a connection between eating poultry meat and cardiovascular and cerebrovascular diseases and cancer

Recently, a study published by Oxford University researchers conducted a detailed analysis of the relationship between meat intake and the risk of 25 common diseases, and finally found out the hazards of eating more poultry meat (Papier Ketal, 2021)

This study found that compared with eating 30 grams a day, eating 30 grams of poultry meat a day increased the risks of gastroesophageal reflux disease, stomach and duodenal inflammation, gallbladder disease, and diabetes by 17%.

There is a correlation between eating more poultry meat and these diseases, but the causal relationship is still unclear

According to researchers, there is Helicobacter pylori in raw chicken.

At the same time, eating chicken increases the risk of gallbladder disease and diabetes, part of which can be explained by weight gain

How to eat chicken to not gain weight?

Why do many people gain weight by eating meat? Is it because the meat itself increases gastric acid secretion? The meat is too fragrant to serve? It may be due to improper cooking methods, introducing too much fat and carbohydrates and increasing calories

A research report published in The Journal of Nutrition believes that the effect of skinning and not peeling chicken is different

This is not a new argument.

To put it simply: eat the same amount of calories and the same amount of protein, so that in fair comparison, eating chicken with skin will increase weight, while chicken with skinless will reduce weight

The difference between the most recent study and the 2015 study is that this time it was a survey among more than 3,000 Singaporeans and followed them for 6 years, half of which were Chinese; while the last study was conducted among three Americans.

This shows that regardless of race, normal eating of skinless chicken will not promote weight gain

However, to understand the results of this research, there are two points to pay special attention to:

First of all, whether it is peeled or not, the effects of eating chicken are compared at the same calorie level

But what if the calorie intake is different?

For example, I ate skinless meat, but added a lot of oil to fry it; I removed the chicken skin and wrapped it in a layer of breadcrumbs for frying; the chicken was peeled, but I ate half a bowl of rice

Previous studies have confirmed that eating over-cooked, deep-brown chicken will increase the risk of diabetes (Liu G, Zong G, Wu K, et al.

Second, studies have found that the higher the nutritional quality of the diet and the closer it is to the Mediterranean diet and DASH diet, the lower the risk of obesity (Lim CGY et al, 2021)
.
Merely eating skinless chicken is difficult to solve the problem of increasing health
.

The chickens mentioned in these epidemiological investigations are all ordinary broiler products on the market, and have nothing to do with the concepts of "native chicken" and "walking chicken"
.
Whether you will get fat, the key is how to cook and how much you eat
.

Would it be better to replace all the chicken with beef and pork?

The answer is no
.

Because there is too much evidence that eating more red meat is harmful
.
The article mentioned at the beginning of this article said that eating more than 70 grams of red meat and processed meat products a day will increase the risk of more diseases, including heart disease, diabetes, hemorrhagic stroke, pneumonia and colon.
Polyps (related to the risk of bowel cancer), etc.
(Papier K et al, 2021)
.

Therefore, it is not a bad thing to properly replace part of pork, beef and mutton with chicken
.
Broiler chickens are relatively cheap now.
.
.
especially chicken breasts and thighs, which are low-fat chicken parts
.
Chicken wings are more expensive, precisely because of their skin, high fat content, and smoother meat
.

In China, people are very tolerant of beef and pork, but they have never stopped worrying about chicken.
In Europe and the United States, the opposite is true.
Europeans and Americans believe that red meat (pork, beef and mutton) has a higher health risk, and chicken is much smaller
.

Is it good to eat meat?

The answer is yes, yes
.

Studies believe that eating meat will greatly reduce the risk of iron deficiency anemia
.
At the same time, eating meat can also effectively increase high-quality protein, a variety of B vitamins and trace elements
.
Eating small amounts of meat is beneficial and harmless, and only excessive intake can bring danger
.

An average of less than 70 grams of red meat (pigs, cattle, sheep, donkeys, etc.
), plus 30 grams of poultry (chickens, ducks, geese, quail, etc.
), is still a safe amount of meat
.

You must know that these 70 grams and 30 grams are all pure lean meat, and skin, tendons, bones, and fat are not counted
.
Weigh it on a kitchen scale.
In fact, 100 grams of pure meat is not a small amount.
Cut into shredded pork and diced meat, or converted into ribs and chicken pieces with bones, it seems more
.
Except for adolescents and young men who exercise more, most people eat this amount more than enough
.

The "Dietary Guidelines for Chinese Residents" only recommends that adults with light physical activity eat 40 to 75 grams of meat a day, including red meat and poultry
.

Soul torture: Do you want to prevent fat, or do you want good food? Can the two be coordinated?

If you want to eat braised chicken wings and roasted chicken legs with skin, if you are in a healthy state, you might as well eat them generously
.
Although eating chicken skins every day helps fattening, if you only eat chicken with skins once a week or two weeks, it doesn't really matter.
On average, there are only a little bit per day, which can be ignored
.

Self-discipline on most days, daily eating natural light food, occasionally happy indulgence, tasting delicious food, relaxing life, more rhythmic, and a stronger sense of festive joy experience
.
(Author: Fan Zhihong, College of Food Science, China Agricultural University)