Many people think removing chicken skin makes their meal healthier. They worry about calories and heart health. As an African, the concept of removing chicken skin was completely foreign to me and something I have never done before. In African cuisine, the skin of the chicken is often considered a delicacy and is enjoyed for its rich flavor and crispy texture.
This unfamiliar practice got me curious to look into it a bit further and it turns out our ancestors had it right again...chicken skin has surprising health benefits and is packed with healthy fats and proteins that are good for you!
This article will explore 5 important things to know about the nutritious value of chicken skin. You'll learn how it can fit into a balanced diet and even help your heart.
The Controversy Surrounding Chicken Skin - Should it Be Removed?
Many believe that chicken skin should be removed for health reasons due to its high-fat content. It turns out that the fat in chicken is found in multiple locations, including under the skin, through the muscles of the chicken and within the skin itself.
Both contribute to the overall fat content and nutritional profile of chicken when you eat it with the skin on. However, it is important to note that the fat in chicken skin consists mainly of monounsaturated fats, which are beneficial for heart health when eaten in moderation.
The Benefits of Chicken Skin
Here are the benefits of chicken skins:
1. High in Unsaturated Fats
Chicken skin stands out because it contains a high amount of healthy unsaturated fats. These good fats, including oleic acid, play a vital role in reducing the risk of heart disease by helping to lower bad cholesterol levels and stabilize blood pressure.
According to research from the Harvard School of Public Health, integrating unsaturated fats into your diet can support overall heart health. Unsaturated fats in chicken skin can help prevent and reduce blood cholesterol.
Experts have found that chicken skin's fatty acids are predominantly oleic, palmitic, and linoleic acids. This mix means that when you indulge in crispy chicken skin, you're eating more beneficial monounsaturated and polyunsaturated fats than harmful saturated ones.
2. Rich in Protein and Potassium
Every 3.5 ounces of chicken skin delivers about 20 grams of protein. This makes it an excellent source of protein intake without turning to red meat or other high-fat options. Protein is vital for muscle tissue repair and overall health, supporting weight management and the immune system.
Additionally, this part of the chicken provides small but essential amounts of potassium. Potassium plays a key role in maintaining heart health by regulating blood pressure levels and ensuring a healthy nervous system. Including chicken skin in your meals offers more than just flavor to your meals but also contributes positively toward managing heart disease risk and high blood pressure conditions.
3. No Carbs
Chicken skin stands out as a food with almost zero carbohydrates, making it an excellent choice if you are on a low-carb diet. This makes chicken skin particularly appealing to people who aim to reduce their carbohydrate consumption while enjoying delicious meals. Eating chicken skin adds a delightful crunch and depth of flavor to dishes without increasing your carb count.
Contrary to popular belief, adding small amounts into your diet can align with health goals focused on managing weight or adhering to specific dietary restrictions like keto or paleo diets. The key is enjoying these flavorful bits in moderation as part of a balanced diet alongside nutrient-rich foods such as whole grains and vegetables.
4. Adds Flavor to Dishes
Chicken skin adds rich, savory flavor to dishes, enhancing the taste and texture of the meat. The fat in the skin provides moisture during cooking, resulting in tender and juicy chicken. This extra layer also helps seal in natural juices as it crisps up when cooked, creating a delicious contrast with the lean meat.
Roasting or baking can render out some of the fat from the skin, making it less greasy. I like to use this rendered fat for cooking gravy or sauces as well as roasting veggies. Who doesn't love veggies cooked in this flavorful fat source?! 😋
5. Has Fat-Soluble Vitamins
Chicken skin contains fat-soluble vitamins, which are essential nutrients that dissolve in fat and are stored in the body's fatty tissue and liver. These vitamins are crucial for various bodily functions. The presence of fat in chicken skin enhances the absorption of the vitamins listed below. Unlike water-soluble vitamins, fat-soluble vitamins require dietary fat for proper absorption in the digestive tract.
- Vitamin A is vital for vision, immune function, reproduction, and cellular communication. It also plays a critical role in maintaining the health of the heart, lungs, kidneys, and other organs.
- Vitamin D is important for bone health as it helps the body absorb calcium. It also supports immune system function and has anti-inflammatory effects.
- Vitamin E acts as an antioxidant, helping to protect cells from damage caused by free radicals. It also supports immune function and skin health. It contributes to heart health by preventing the oxidation of low-density lipoprotein (LDL) cholesterol.
- Vitamin K is essential for blood clotting and bone metabolism. It helps the body make proteins that are needed for blood clotting and bone formation.
6. Good source of Collagen
Chicken skin is a good source of collagen, a protein that helps maintain skin elasticity, strengthen muscles and bones, and may provide anti-aging benefits. The journal "Meat Science" published a paper that reported chicken skin contains around 35% connective tissue which is primarily made up of collagen. This is good news because collagen from chicken skin is highly bioavailable, meaning it can be easily absorbed and utilized by the body.
Chicken skin contains high amounts of type I and III collagen, the two most abundant types in the human body. Eating these types of collagen can help support skin elasticity, bone strength, and overall connective tissue health. Chicken skin collagen contains chondroitin and glucosamine These compounds that are important for maintaining healthy cartilage and joint function. These compounds can help support joint mobility and reduce inflammation.
How to Add Chicken Skin to Your Healthy Diet
Chicken skin can be added into a healthy diet by using healthier cooking methods to reduce calories and cholesterol. Pairing it with other healthy foods and practicing portion control is also essential for a balanced approach.
Cooking Methods to Reduce Calories and Cholesterol
To reduce calories and cholesterol when cooking chicken skin, opt for grilling, baking, or broiling the chicken to render off some of the fat in the skin.
You can also remove the skin after cooking to further reduce calorie content without sacrificing flavor.
Some other ways to cook chicken with less fat include using marinades with herbs and spices instead of oil-based ones, as well as using non-stick pans and olive oil spray instead of butter or regular oils.
Portion Control
Portion control is essential when it comes to chicken skin in a healthy diet. You can still benefit from its flavor and nutritional value without overindulging in excess calories and fat.
It's important to note that even though chicken skin contains unsaturated fats, which offer health benefits, eating too much may contribute to weight gain and increase the risk of heart problems. Therefore, regulating portion sizes plays a pivotal role in reaping the positive attributes of chicken skin while minimizing potential health risks.
Pairing with Other Healthy Foods
Pairing chicken skin with other healthy foods can help balance out its high calorie and saturated fat content. Choosing to pair it with a variety of fresh vegetables, fruits, and whole grains provides essential nutrients and fiber while minimizing the overall intake of unhealthy fats.
By combining chicken skin in moderation with nutrient-dense foods, you can enjoy balanced meals that contribute to your overall health. Pairing it with heart-healthy options such as leafy greens or steamed vegetables is essential for maintaining a well-rounded diet. Whole grains like quinoa or brown rice help offset the higher fat content in chicken skin by providing sustained energy and additional vitamins and minerals.
Conclusion: Chicken Skin Can Be Part of a Healthy Diet
Chicken skin is a good source of essential nutrients and healthy fats. It contains 20g of protein in just 3.5 ounces, making it a valuable addition to your diet. Who would have thought that crispy, seasoned chicken skin could actually be considered a healthy food? It's like the ultimate cheat code for those secretly craving that extra crunch while pretending to be all about the greens! Ha ha! 😅
So next time you're munching on some chicken skin, just remember that you're actually just treating yourself to a dose of nutritious deliciousness. Bon appétit my friends, and may your chicken skin always be crispy 😝
References:
https://research.wur.nl/en/publications/cholesterol-content-of-chicken-skin
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/chicken-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9381994/