Saturated Fat in Chicken Vs Beef
by Victoria Mazmanyan | Last updated on November 29, 2020
Educational activity: General Medicine at YSMU
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Summary
In summary, beefiness contains more calories and fats, while craven meat is college in protein. The two types of meat are equal in the amount of cholesterol and do not contain carbohydrates. Beefiness is richer in most minerals, except sodium; however, chicken meat wins in the vitamin category, conceding only in vitamins B9 and B12.
Both beef and chicken can have negative associations with cardiovascular health, diabetes, and oncological conditions; however, chicken, particularly breast meat, is the healthier choice.
Table of contents
- Introduction
- Consumption
- Types of Meat
- Diet
- Vitamins
- Minerals
- Health Affect
- Cardiovascular Health
- Diabetes
- Cancer
- Allergies
- Beef vs. Craven Bone Broth
- Bans and Faith
- References
Introduction
When making a choice about our meals, this question oftentimes comes upward. Beef or chicken, which meat is healthier and which is the better pick overall? Here we will compare the two, their nutrition and effects on wellness, and discuss the results.
The principal difference in advent between these meats is readily credible; it is the color. The color of meat is decided by the amount of myoglobin, and therefore fe, contained in the animal's muscle. Chicken is classified as poultry and is white meat, while beef is considered to be ruby meat.
Both beefiness and chicken can be used in many different ways in the kitchen; even so, chicken meat is considered to be more than versatile.
Consumption
Out of all types of meat, the most widely consumed meat in the world is pork, followed by poultry such as chicken, leaving beefiness in third place. In the by fifty years, poultry production has about tripled, whereas beef production has been cut by one-half (2). There are a few reasons for this drastic alter in meat consumption, one of them being that chickens are much easier to raise, demand less feed, and are, therefore, cheaper to produce. Beef production likewise has a significantly larger negative impact on the environs, causing a notable portion of greenhouse gas emissions.
Types of Meat
Many parts of the brute'due south trunk tin be used as food, each having its name.
The chicken is divided into three parts: the breast, the wings, and the legs. The breast is the virtually commonly used meat in the chicken, and information technology is also the lightest in colour. The legs consist of the drumstick and the thigh, both being darker meats. The wing meat is lighter than the leg meat.
The meat of the moo-cow is likewise classified depending on its location, similar the chuck (shoulder), the brisket and shank (breast), the rib, the sirloin (hip), the brusque loin, the sort plate, the flake, and the round (1). Each blazon of meat has different qualities; therefore, the preparation methods also modify.
Nutrition
In this department, we will be comparison roasted chicken meat and skin with broiled ground beef, consisting of 85% lean meat and 15% fat.
Beef is a little college in fats and contains more calories, whereas craven is richer in protein. Thus, craven is the amend selection for people on depression-calorie or depression-fat diets. Both chicken and beefiness, like nearly meats, do not contain a notable amount of carbohydrates and have a glycemic alphabetize of 0.
Chicken has a much college concentration of polyunsaturated fatty acids and a lower concentration of saturated fat acids. Beef has more monounsaturated fat acids.
Craven and beef are equal in the amounts of cholesterol.
Vitamins
Chicken meat is richer in most vitamins: vitamin Due east, vitamin 1000, vitamin B1, vitamins B3 and B5, and especially vitamin A. The ii essential vitamins that beef has more than of are vitamin B12 and folate.
The two types of meat are approximately equal in vitamin D, vitamin B2, and vitamin B5 and do not contain vitamin C.
Vitamin Comparing
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" nautical chart below show how much of the daily needs can exist covered by 300 grams of the food
3
:
7
Contains more Folate +80%
Contains more Vitamin B12 +780%
Contains more Vitamin A +1688.9%
Contains more Vitamin Due east +125%
Contains more Vitamin B1 +37%
Contains more than Vitamin B3 +57.8%
Contains more Vitamin B5 +56.5%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B6 - 0.four
Contains more Folate +80%
Contains more Vitamin B12 +780%
Contains more than Vitamin A +1688.9%
Contains more Vitamin E +125%
Contains more than Vitamin B1 +37%
Contains more than Vitamin B3 +57.viii%
Contains more Vitamin B5 +56.5%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B6 - 0.4
Minerals
Beef easily wins in this category, containing a considerably higher corporeality of iron and zinc and being richer in calcium, potassium, and copper. Beef also contains less sodium.
The two are roughly equal in the amounts of magnesium and phosphorus.
Mineral Comparison
Mineral comparison score is based on the number of minerals by which 1 or the other food is richer. The "coverage" chart below prove how much of the daily needs can be covered by 300 grams of the food
vii
:
1
Contains more Calcium +20%
Contains more Fe +106.3%
Contains more Potassium +42.half dozen%
Contains less Sodium -12.two%
Contains more Zinc +225.3%
Contains more Copper +28.8%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Contains more Calcium +20%
Contains more Fe +106.3%
Contains more Potassium +42.6%
Contains less Sodium -12.2%
Contains more than Zinc +225.3%
Contains more Copper +28.eight%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Health Impact
Cardiovascular Health
The American Heart Association recommends eating poultry, such as chicken, instead of red meats, such equally beef, pork, and lamb. As ruddy meats contain more saturated fatty acids and trans fats, they can raise your claret cholesterol and worsen underlying cardiovascular conditions (3).
Nevertheless, saturated fatty acids are not the only compounds within ruddy meats that influence the cardiovascular state. Daily consumption of red meat has been shown to triple blood levels of a chemical called trimethylamine-Due north-oxide (TMAO), produced in the tum and linked to an increased chance of heart disease. Other products that are added in candy crimson meats, such every bit sodium, nitrates, and their byproducts, may also contribute to their agin wellness effects. And lastly, researchers identified that heme iron, which is abundant in scarlet meat, is easily captivated into the bloodstream and may be some other take chances factor for cardiovascular health (iv).
Lean cuts of beef and non processed meat are advised to consumers trying to lead a healthier lifestyle.
Latest studies suggest that a higher intake of processed meat, unprocessed red meat, and poultry is significantly associated with a small increased run a risk of incident cardiovascular diseases. Higher consumption of candy meat, unprocessed cherry meat, but not poultry was associated with an increased risk of all-cause mortality (five). This means that chicken, whilst being healthier for cardiovascular conditions in comparison to beefiness, is non devoid of its own risks on cardiovascular health.
Diabetes
Both red meat and poultry are associated with an increased risk of developing diabetes. Some studies suggest that people with high ruby meat and poultry intake are twice as probable to develop diabetes compared to those who do not consume meat (6). Red meat and processed meat stand up out equally contributors to the adventure.
This increase in risk is virtually likely associated with the heme iron content, which is higher in red meat when compared to poultry. However, after adjusting for heme atomic number 26 content in the diet, the scarlet meat and diabetes association was withal nowadays, suggesting that other chemicals within red meat may also be responsible for the diabetes run a risk increase. Contrastingly, the clan between poultry consumption and diabetes mellitus was lost after the adjustment, suggesting that only the heme iron content in poultry is answerable for the increased risk (7).
The risk of diabetes mellitus blazon two as well increases depending on the preparation method of the meat. Contempo studies suggest that frequent utilize of loftier oestrus cooking methods, such equally broiling, barbecuing, or grilling and roasting, to set up beef and chicken, increased the risk of type 2 diabetes. The verbal mechanisms are unclear; still, some chemicals formed during loftier heat cooking, such as polycyclic aromatic hydrocarbons, heterocyclic effluvious amines, and nitrosamines, may be responsible for the result (8).
Substituting red meat and poultry with fish and shellfish has been studied to be a healthier choice for people at risk of developing blazon 2 diabetes (seven). For beefiness and chicken, cooking them at lower temperatures or high temperatures for only a curt fourth dimension may decrease the gamble.
Cancer
In that location have been numerous studies about the increased risk of cancer due to the consumption of cerise and candy meats. Consumption of red meat, such every bit beef, increases the risk of nasopharynx, pancreas, and lung cancers, whilst candy meat additionally increases the risk of esophagus and tummy cancers. Of form, the preparation method also plays a part here. High heat cooking methods, such as barbecuing, broiling, or grilling, increase the take a chance of tummy cancer (ix). Some studies also observe an association between reddish meat intake and breast cancer (x).
In contrast, poultry may lead to a decreased run a risk of cancers, such every bit colorectal, esophageal, and lung cancers. However, one study found an association between eating chicken with the skin and prostate cancer, potentially due to the compound formations from the loftier heat cooking (11). Other studies have also found eating poultry to increase the take chances of non-Hodgkin lymphomas (10).
Allergies
While meat allergies are quite rare, they practise occur, and it is important to exist informed about them.
Meat allergies can develop at whatever point in life. A seize with teeth from the Lone Star tick can exist the crusade of developing meat allergies related to the compound called alpha-gel.
If yous are allergic to one type of meat, the gamble of beingness allergic to other types increases. Studies have too found that for children with milk allergies, the risk of having a meat allergy is higher (12).
Symptoms are similar to most food allergies, causing an oral allergy syndrome, including itching, swelling, and redness of the oral cavity area, likewise as nausea, vomiting, stomachaches, diarrhea, and other symptoms.
Beef vs. Chicken Bone Broth
Bone goop is the liquid substance you go after boiling animal basic and connective tissues for a menstruation of time. Other names for this are stock, bouillon, or consomme. Yet, there is not a unmarried conclusive definition of what a os goop is. What to add to this liquid is up to the person making information technology. And so bone broth, fabricated from beef or chicken; which is amend, and how different are they?
Beef having thicker bones takes a longer amount of time to be made into a broth compared to chicken. Craven broth is a little easier to assimilate.
Nutritionally chicken and beef bone broth are similar to the meat's nutrition; chicken bone goop is higher in proteins and polyunsaturated fats, while beef os broth is higher in minerals. Carbohydrate and sodium concentration depends on the preparation method, additives, or make.
Overall, bone broths can be healthy, but it is important to retrieve to consume them in moderation.
Bans and Faith
Cows are famously considered to be sacred animals in Bharat'due south majority religion Hinduism. Because of this, beef consumption has been a controversial issue in the land for a long fourth dimension. Other popular religions in India, such as Buddhism, Jainism, and Sikhism, also prohibit the murder and consumption of cows. Legislature surrounding cattle slaughter varies from state to state, being completely banned in some states, and having no regulations in others.
For people celebrating the Christian menses of Lent, all meat consumption during this period is prohibited.
For people following the Islamic law, merely Halal meat is acceptable, significant meat that has been acquired in a prescribed manner in accord with Muslim dietary laws. Similarly, for Jewish people adhering to the kosher guidelines, just Kosher foods are acceptable.
References
- https://ediblekentucky.ediblecommunities.com/recipes/locavores-guide-beef
- https://ourworldindata.org/meat-production#meat-production-by-type
- https://world wide web.eye.org/en/healthy-living/healthy-eating/eat-smart/diet-nuts/meat-poultry-and-fish-picking-healthy-proteins
- https://www.nhlbi.nih.gov/news/2019/say-what-scientists-claim-red-meat-and-white-meat-can-accept-equal-effects-blood
- https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2759737
- https://world wide web.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/
- https://www.sciencedaily.com/releases/2017/09/170905134506.htm
- https://www.hsph.harvard.edu/nutritionsource/2018/03/23/
- https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy
- https://jech.bmj.com/content/73/Suppl_1/A15.1
- https://osher.ucsf.edu/patient-care/integrative-medicine-resource/cancer-and-diet/faq/animal-protein-cancer-risk
- https://acaai.org/allergies/types/food-allergies/types-food-allergy/meat-allergy
Education: General Medicine at YSMU
Concluding updated: Nov 29, 2020
Infographic
Which food is preferable for your diet?
is improve in instance of depression diet
| | | |
| Low Fats diet | | |
| Low Carbs diet | Equal | |
| Depression Calories diet | | |
| Low glycemic alphabetize nutrition | Equal | |
People besides compare
Vitamin and Mineral Summary Scores
The summary score is calculated by summing upwardly the daily values independent in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
36
Mineral Summary Score
55
31
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, full fats, and total carbohydrates in 300 grams of the nutrient. The displayed values bear witness how much of the daily needs tin can be covered by 300 grams of food.
Protein
156%
164%
Carbohydrates
0%
0%
Fats
71%
63%
Comparing summary
Which food is lower in Saturated Fat?
Chicken meat is lower in Saturated Fat (difference - ii.105g)
Which food is cheaper?
Chicken meat is cheaper (departure - $one)
Which food is richer in vitamins?
Chicken meat is relatively richer in vitamins
Which food contains less Sodium?
Beef contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Beef is relatively richer in minerals
Which nutrient contains less Sugar?
?
The foods are relatively equal in Saccharide (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (88 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Source: https://foodstruct.com/compare/beef-vs-chicken-meat
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