Chicken is a staple in many diets around the world. Packed with protein, low in fat, and versatile in recipes, it’s no surprise that people often include it in their daily meals. However, while chicken can be part of a balanced diet, eating it every day may not be as beneficial as you might think.
According to our expert, Varsha Sharma, Dietitian - Sharda Hospital - Greater Noida, understanding the risks of daily chicken consumption and exploring some healthy alternatives can lead to a more balanced and nutritious diet. Here is everything she shared with us.
Potential Risks Of Eating Chicken Every Day
1. Exposure to Antibiotics and Hormones
In many regions, chickens are raised with the aid of antibiotics and growth hormones to prevent disease and encourage faster growth. Regularly consuming chicken from such sources can contribute to the intake of these substances, potentially disrupting hormone balance in the body. Over time, this may lead to antibiotic resistance, which can make it more difficult to treat infections when they occur.
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2. Increased Risk of Foodborne Illness
“Chicken is a common carrier of harmful bacteria, such as Salmonella and Campylobacter. Improper handling and cooking can lead to food poisoning, which can be particularly dangerous for individuals with weaker immune systems, like children, the elderly, and those with chronic illnesses,” Sharma shared. Although cooking chicken thoroughly minimises this risk, eating chicken every day increases exposure.
3. High Levels of Saturated Fat and Cholesterol
Although generally leaner than red meat, certain cuts of chicken, especially with the skin, contain higher levels of saturated fat and cholesterol. Consuming saturated fats frequently can increase the risk of high cholesterol levels and heart disease, especially if the rest of the diet lacks balance. Choosing skinless chicken breast can mitigate this risk, but variation is still key.
4. Nutrient Imbalance
Relying heavily on chicken for protein can mean missing out on other valuable nutrients found in alternative protein sources. Variety is essential for balanced nutrition, as other proteins contain unique vitamins, minerals, and healthy fats. Over time, a diet focused on chicken alone may lack these essential nutrients, which play a role in energy, muscle recovery, immune support, and overall health.
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Healthy Alternatives To Chicken
Incorporating a variety of protein sources not only helps prevent nutrient deficiencies but also keeps meals interesting. Here are some nutritious alternatives to chicken that can help diversify your diet:
- Fish and seafood
- Legumes and beans
- Eggs
- Tofu and tempeh
- Lean beef or turkey
Bottomline
If you enjoy eating chicken, there’s no need to cut it out entirely—just aim for variety. Including a mix of protein sources, combined with plenty of vegetables, whole grains, and healthy fats, can lead to a more balanced and nutritious diet. By diversifying your protein intake, you’ll reduce potential risks while still enjoying the benefits of lean, high-quality protein every day.