Niacin Vitamin B3 [Internet]. According to the USDA National Nutrient Database, a three-ounce serving of turkey breast contains approximately 125 calories, 26 grams of protein, 2 grams of total fat (0.5 grams saturated fat) and less than 1 mg of iron. Yes, white meat has less fat and fewer calories, which is why doctors, dietitians, and other health officials have long advocated choosing it over dark. White meat has long been considered more beneficial than red meat, especially in terms of reducing cardiovascular risk. We all know we need protein to maintain lean muscle mass, even if thats not as much as bodybuilderseat. If you eat meat, its a good idea to include small portions of both as part of a balanced diet. Red meat has its advantages, however, too much may increase the risk of some cancers, especially risk of colorectal cancer. Balancing dark meats with extra plants is a great way to increase the nutritional value of dark meat. Inge says to try mixing chopped mushrooms with ground meat to increase flavor, fiber, and B vitamins. Learn how your comment data is processed. According to Inge, its an excellent source of vitamin B6, zinc, niacin, selenium, and phosphorus in addition to iron, riboflavin, and pantothenic acid, which your body needs to synthesize and metabolize protein, carbs, and fat. All Rights Reserved. The study found that LDL cholesterol was significantly higher after consuming the red meat and white meat diets, compared with the non-meat diet. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Hi, Im Jessica Gavin, a certified culinary scientist and author. The cons of red meat are that it is higher in fat (especially saturated fat). People often think light meat is healthier than dark meat. With wet aging, the meat incurs no moisture loss, and therefore no reduction in size. If youre opting for weight loss, you might want to choose leaner meats , Many people believe red meat can harm your health. In between each of the four weeks, dieters were asked to eat their normal diets for between two and seven weeks as a reset period before trying the next type of diet. Whether it is white meat or red meat, avoid charring when cooking. Chicken is the most commonly consumed white meat and it contains vitamin D, which helps with calcium and phosphorus absorption, which plays a vital role for the bone and teeth structures, blood pH, and metabolic reactions. The tropical fruit contains 285 milligrams of potassium in 1/2 cup of fresh meat. It is difficult to rule out which meat is the healthiest to consume. New research challenges the widespread belief that white meat, such as chicken, is better for cholesterol levels than red meat, such as beef, pork, or lamb. 2023 Houston Methodist, Houston, TX. However, the Australian Heart Foundation recommends eating no more than 455g red meat per week to reduce the risk of cancer. She has worked at SGH and TTSH prior to joining GlycoLeap. The different colours are based on the different locations and uses of the muscles. They found that people who were assigned diets high in saturated fat had higher levels of LDL cholesterol, no matter the type of meat they ate. . Meat, along with fish, eggs, soy, and legumes, is a high protein food that may provide certain health benefits: Reduced appetite and increased metabolism . Red meat consumption has been largely associated with a high risk of cardiovascular problems as well as cancer and dementia. Houston, TX 77030 "Myoglobin is the protein found in muscle tissue that carries oxygen. Check out our must-buy plant-based cookbooks! We'll leave the debate of which is tastier for the Thanksgiving table, but Emma Willingham, clinical dietitian at Houston Methodist, is here to answer whether one cut of meat is really healthier than the other. Information on PatientsEngage is reported by our members and is not medical advice. beef, pork, and mutton) per week, and avoid processed meats (e.g. You have a lot of people who are in the vegan/vegetarian diet world, and thats great that theyre not eating meat, but they may be consuming some of these very high saturated fat tropical oils, like coconut oil.. If you continue to use this site we will assume that you are happy with it. "Saturated fat is usually higher in red meat than poultry and white meat," says Dr. Hensrud. It is the muscle fiber type found in the legs and thighs that leads to a darker color. "Both white meat and dark meat offer solid nutritional value and can be incorporated into your Thanksgiving plates!" says Willingham. These include zinc, iron, vitamin B6 and B12, thiamine and riboflavin. Turkeys and chickens spend a lot of time walking, so they have more slow-twitch or type 1 muscle fibers in their legs. Is white meat really healthier than dark meat? | Popular Science They both provide healthy high-quality protein and are rich in vitamins and minerals. Is Red Meat Bad for You? - Cleveland Clinic Please support us!You can also send your desired amount directly to us via PayPal, Being publicly-funded gives us a greater chance to continue providing you with high quality content. The white meat concept was solely used as part of a marketing campaign that began in the 1980s, but in the realm of health and nutrition, pork is considered a red meat . It doesnt matter if youre eating red or white meat, youre going to see these numbers go up.. And the answer is: white meat. Other white meat types such as turkey, duck, and goose are high in protein, zinc, iron, vitamin B, and magnesium. Is White Meat Healthier? - Foodsmart Every five years, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services publish Dietary Guidelines for Americans, which outlines nutrition information and offers advice and recommendations to improve health and reduce chronic disease. Though striking, the study has a number of limitations. This site uses Akismet to reduce spam. Nutritional benefits of eating white meat vs red meat are: 140 g of chicken breast contains 130kcal, 2.6g fat (0.7g saturated fat) and 66mg cholesterol. What you digest from food is just as important as what you eat, so always choose foods that are easier on your digestive system while supplying you with nutrients at the same time. It reduces high blood pressure and aids in water balance in the body to counteract too much sodium (bye-bye bloat!). Available from: Bergeron N, Chiu S, Williams PT, M King S, Krauss RM. "Myoglobin is the special protein that determines the color of the chicken meat. Most people believe eating white meat is a healthier choice because it contains less saturated fat than dark meat, but a small study, published June 4 in The American Journal of Clinical Nutrition, suggests otherwise. Light meat or dark meat? Is White Meat Nutrition? The Pros and Cons - Klarity Health Library (More About Me). Is white meat really more healthful than red meat? - Medical News Today Researchers looked at the health effects of consuming white meat, dark meat, and plant-based protein and found that white and dark meats have similar risks associated with eating them. Two tablespoons of raw coconut butter contain 6 percent of your iron needs, while 1/2 cup of . Someone who is vegetarian or only eats white meat will need to be careful in planning their diet in order to get adequate amounts of these nutrients, especially iron. White meat has long been considered more beneficial than red meat, especially in terms of reducing cardiovascular risk. Meats like chicken, pork, lamb and beef are all rich in protein. Examples of plant-based diets include the Mediterranean diet and vegetarian diets. Coconut may not help you drop a significant amount of pounds, but it has been shown to reduce body fat in the abdominal region. Available from: Harvard College School of Public Health. Digital Privacy Policy, Disclaimer & Terms of Use. Dark and light meat poultry vary somewhat in their nutritional composition, taste, and texture. That same portion of raw, skinless dark-meat chicken contains 182 calories and 6 grams of fat. This can lead to a reduced amount of fat stored in the stomach, which often happens due to erratic insulin levels. Chickens and turkeys arent big fliers but they walk a lot, which is why their breast and wing meat is white, and myoglobin-rich leg meat is dark. White Meat Vs. Dark Meat: Is One Cut of Turkey Really Healthier Than Second, the findings showed that, contrary to popular belief, there was no benefit to consuming white meat instead of red meat to reduce the risk of cardiovascular disease. White meat refers to poultry and light-colored meats. But is white meat healthier, and does it deserve the health halo its earned in recent years? "Both dark meat and white meat are high in protective, unsaturated fats," says Willingham. Based on these recommendations, it would be wise to stick to no more than 5 servings (each serving being 90-100g or about 1 palm-size portion) of lean red meat each week. If youre a steak lover who begrudgingly orders chicken for health reasons, read on. 2019;110(1):2433. "It's okay to enjoy poultry skin on occasion, but if you're trying to watch your cholesterol or minimize added calories, it would be a good idea to remove the skin before enjoying your personal favorite cut of meat.". Similar to white meat, red meat is high in protein and nutrients such as vitamins B and D, zinc, and iron. Therefore, the myoglobin content is lower, leading to a lighter color in these muscles. Red meat, especially beef, has higher iron levels and is lower in sodium (salt) than white meat. In comparison, for the same amount of pork (lean cut), it contains 240kcal, 7g fat (2.5g saturated fat), and 125mg cholesterol. Whole grains: Hearty options for a healthy diet - Mayo Clinic Hot weather hikes: Staying safe when temperatures spike, A study published recently in the American Journal of Clinical Nutrition sparked interest when it reported that red and white meat have a similar effect on low-density lipoprotein (LDL, or bad) cholesterol, which is associated with increased heart disease risk. See More At: https://www.foods4betterhealth.com/coconut-meat-nutrition-facts-and-health-benefits-28475. Why white meat is healthier than red? This article examines whether pork is white or red meat. Fresh fruits and vegetables are the best source, and coconut is a great option. White meat is what most fitness enthusiasts turn to for a low-calorie, high-protein option. These suggestions fall in line with guidelines from the American Heart Association, which recommends people get just 5% to 6% of their daily calories from saturated fat. Aim for white meat more often than red meat, but enjoy a variety to reap benefits of both. Effects of red meat, white meat, and nonmeat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomized controlled trial. So you want lean muscle mass, eh? Red meat contains higher levels of fat, but also contains higher levels of vitamins like iron, zinc and B vitamins. But if you have heart disease or your health care provider told you to limit the saturated fat in your diet, it's best to listen to your doctor's recommendations or consult with a registered dietitian before going too crazy with your dark meat. "Even though the present study found greater . Second, given that pigs are farm animals, pork is classified as livestock along with beef, lamb, and veal, and all livestock are considered red meat. The most common form of white meat is cooked chicken breast, with turkey breast coming a close second. In fact, a 3.5-ounce serving of any part of the turkey falls within a range of about 160 to 190 calories if you eat it without the skin. Then put down that burger and listen up! Phosphorus [Internet]. See: blue zones. Results of the recent study could potentially impact these guidelines, said Sue Day, Ph.D., professor of epidemiology at The University of Texas Health Science Center at Houstons School of Public Health. However, the calorie differences in the two cuts of meat are pretty minimal. An important point that might be getting lost in the red meat versus white meat conversation is the beneficial effects of non-meat protein sources on cholesterol levels. We need 4,700 milligrams of potassium a day. 2023 Hearst Magazine Media, Inc. All Rights Reserved. Since chickens and turkeys run and walk, their leg and thigh muscles work harder and need more oxygen. They are also nearly identical in tryptophan content, with a 3 oz serving which provides approximately 90% of the recommended intake. High-temperature cooking of red meat, like grilling, can form carcinogenic (cancer-causing) substances, especially if it's charred. It really comes down to taste and texture preferences.
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