Scrolling through social media platforms like Instagram, it's not uncommon to come across influencers, fitness enthusiasts, and bodybuilders showcasing their meals, with chicken breast making a frequent appearance. But what is it about the chicken breast that makes it such a popular choice? Apart from being a versatile food, chicken breast boasts an array of nutritional benefits that contribute to overall health and well-being. In this article, we will delve into chicken breast's nutrition, calories, health benefits and more.
Nutritional Profile And Calories
According to Delhi-based dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Chicken breast is a nutritional powerhouse." As per a study published by the US Department Of Agriculture, a 3-ounce (85-gram) serving of cooked chicken breast without skin provides approximately 128 calories. It is also low in fat, with only about 3 grams of fat per serving, making it an excellent choice for individuals aiming to maintain a balanced diet.
What's The Best Time To Have Chicken Breast?
Bansal said that there isn't a specific "best time" to consume chicken breast, it can be beneficial to include it in your meals throughout the day. Due to its high protein content, it can help increase satiety and prevent unhealthy snacking between meals. Having chicken breast during lunch or dinner can provide a satisfying and nutrient-dense option to support your overall dietary goals, she added.
Also Read: Eggs Vs Chicken: Health Benefits, Disadvantages And Ways To Incorporate In Your Diet
How Much To Consume For Weight Loss And Muscle Gain?
For those seeking weight loss, chicken breast is often recommended due to its low calorie and fat content. Its high protein content plays a crucial role in promoting satiety and supporting muscle maintenance during caloric deficit diets. Bansal advised consuming 100 to 200 grams of chicken breast if your goal is to lose weight. Chicken breast is equally beneficial for individuals looking to gain muscle. She added that consuming close to 200 grams will provide you with enough protein.
Chicken Breast: Health Benefits
1) Muscle Recovery
Chicken breast is a lean source of protein, rich in essential amino acids necessary for muscle health and recovery. Bansal explained that amino acids are the building blocks of proteins, which play a vital role in repairing damaged muscle tissue. Including chicken breast in your diet can support post-workout recovery and contribute to overall muscle health.
2) Heart Health
Chicken breast is low in saturated fat and cholesterol, making it a heart-healthy protein choice. High levels of saturated fat can increase the risk of heart disease, while cholesterol can contribute to plaque buildup in the arteries. By including chicken breast in your diet once a day, you can reduce saturated fat and cholesterol intake, supporting cardiovascular health.
3) Immune Function
Chicken breast is a rich source of several vitamins and minerals that support a healthy immune system. Bansal stated that zinc, selenium, and iron found in chicken breast are essential for immune system function and protection against infections.
4) Brain Function
Chicken breast contains B vitamins such as niacin and vitamin B6, which are important for brain function. Niacin supports proper neurological function, while vitamin B6 is involved in the production of neurotransmitters, which regulate mood and cognitive processes.
Also Read: Try These 9 Different Ways To Add Chicken In Your Diet
5) Metabolism Boost
The high protein content in the chicken breast can boost metabolism. Protein requires more energy to digest and metabolise compared to fats or carbohydrates. This increased metabolic rate can aid in weight management and support an active lifestyle.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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