photo: Healthy chicken meal
The idea of consuming fats is daunting and one shudders at the thought1. There have been numerous negative connotations associated with the consumption of fats. For example, eating fats result in cardiovascular diseases, diabetes, cancer and obesity2. However, studies by food scientists have revealed that there are good fats that individuals can consume to improve their overall heart health.
What is a good fat?
According to food scientists, good fats refer to mono-unsaturated fat and poly-saturated fat which are good for the heart muscle2. Some examples of food with mono-unsaturated fat are avocados, nut butter, and nuts while food that contains poly-saturated fat is salmon, trout, and sardines2.
What about chicken?
Chicken is known to be protein-rich in content and contains healthy fats3. Despite consuming both dark meat and chicken skin, it does not raise the risk of suffering a heart disease3. Dark meat refers to the amount of myoglobin in the meat. A single serving of a lean chicken breast provides an average of 27 grams of protein4. The poultry is versatile to work with; it is easy to cook, bake, poach, grill, and fry4. Even though thighs contain slightly higher fat content and calories as compared to a chicken breast, chicken is still considered as a healthy poultry for consumption5.
Let’s not forget eggs
It’s true. Whole eggs contain more essential vitamins and minerals per calorie than other food3. Early studies indicated that the consumption of eggs was unhealthy since it contributed to cholesterol levels6. However, eggs are known to provide heart-friendly fats6. One large egg contains less than five grams of fat6. From that amount, approximately three grams are derived from good fats, which protect the heart by moderating cholesterol levels within a moderate range6.
Large eggs
References:
- Harvard Health Publishing by Harvard Medical School. (2017). The truth about fats: the good, the bad, and the in-between. [online] Available at: https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
- Healthline. (2018). Good Fats, Bad Fats, and Heart Disease. [online] Available at: https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats#1
- Men’s Health. (2015). 8 Fatty Foods With Health Benefits. [online] Available at: https://www.menshealth.com/nutrition/a19536669/fatty-foods-with-health-benefits/
- Men’s Health. (2017). 50 Easy and Delicious Ways to Cook a Chicken Breast. [online] Available at: https://www.menshealth.com/nutrition/a19545126/50-ways-to-prepare-chicken-breast/
- Men’s Journal. (2015). Is Chicken Always the Healthiest Protein? [online] Available at: https://www.mensjournal.com/health-fitness/is-chicken-always-the-healthiest-protein-20150408/
- Healthy Eating. (2017). Do Eggs Supply Good or Bad Fats? [online] Available at: http://healthyeating.sfgate.com/eggs-supply-good-bad-fats-2518.html