Chicken Breast - |Nutritional Value, Benefits and Side Effects|

Chicken breast is a great source of lean protein ( Protein without much fat). That means that most of the calories in chicken breast come from Protein. 

The benefits of chicken breast are well known and it is considered the healthiest part of the chicken. But did you know that chicken breast has some side effects as well? 

Many people overlook these side effects because they are so focused on the benefits they think they are getting from eating chicken breast, but when you look at both sides of the coin you will see that there are negatives as well. 

To make an informed decision about whether or not to eat chicken breast, you need to be aware of both the benefits and side effects of chicken breast so that you can decide if it’s right for you.

Chicken Breast Nutrition Facts

The USDA provides the following nutrition information per 100 g serving of Boneless skinless grilled chicken breast

• Protein           31 g
• Calories         164 kcal
• Fat                  3.6 g 
• Carbs              0 g
• Sugar              0 g
• Sodium           74 mg
• Cholesterol     85 mg
• Iron                 1 mg
• Magnesium    29 mg
• Calcium         15 mg

Health Benefits

The low-fat Protein in the chicken breast can offer many significant advantages such as:

• Build and Maintains Muscle Mass

It has been discovered that there are certain nutritional benefits to consuming chicken breast. You will find that you can use chicken breast as a meat substitute if you're following a vegetarian diet. It has also been found that when combined with some whole grains and vegetables, chicken breast is an excellent proteinsource for athletes looking to build or maintain muscle mass. Chicken breast is not only great for building lean muscles but it's also an excellent healthy alternative to most cuts of red meat.

• Strengthens Bones

In addition to being an excellent source of protein, chicken breast also aids in building lean muscles that lead to a healthy life. The minerals found in the chicken are required for optimal bone strength, which is especially beneficial for people with fragile bones or osteoporosis.

• Reduce Appetite

Chicken breast can reduce appetite by helping you feel full, which will result in lower calorie intake. It also helps build lean muscles. Nutritional value and other benefits include: it's healthy for your life, great for muscle gain, an excellent source of protein, a healthy fat source, great at fighting heart disease, and low in sodium.

• Boosts Serotonin and Melatonin

There are many benefits to chicken breast, with higher levels of zinc and protein than many other types of meat. It has a high amount of serotonin, which is a chemical that boosts your mood and helps you sleep better. It also contains good amounts of iron and omega-3s, which are essential for maintaining a healthy lifestyle. Eating chicken breast is also an easy way to boost your muscle gain because it contains protein that repairs muscles after they are broken down during exercise or while in recovery.

• Good for Heart Health

Chicken is a type of lean protein, meaning it's high in protein, but low in fat. Lean proteins are good for your heart because they decrease LDL cholesterol levels. When eaten with grains or vegetables, chicken can also boost metabolism.

Side Effects

This popular lean protein source in your diet could be the reason for some unexpected issues.

1. It may increase your Cholesterol level

At first, chicken breasts may seem to be a healthy option for people who want tolose weight or are on a diet. Unfortunately, this is not the case. Despite being very low in saturated fat, one cooked, four-ounce chicken breast contains 188 calories and 34 grams of total fat. This translates to around 40% of your daily intake which may increase your cholesterol level in the long run.

2. The majority of retail chicken breast is contaminated with bacteria.

According to recent research conducted by Consumer Reports, more than 95% of raw chicken breasts found in grocery stores are contaminated with one or more types of bacteria. Unless poultry is processed properly, it can be dangerous to consume raw chicken products. And, according to a study from Johns Hopkins UniversitySchool of Medicine in Baltimore, Maryland, many people believe that freezing or cooking chicken will kill all bacteria--which is not true.

3. It can lead to weight gain.

Chicken breast can cause weight gain when consumed by those trying to lose weight. The chicken itself isn't typically fattening but as a low-fat protein, it can lead to overeating when paired with bread or dairy products like milk.

How To Cook Chicken Breasts

To cook chicken breasts, coat a frying pan with cooking spray and heat over medium-high heat. Place your chicken breast in the pan, add 1⁄4 cup water, cover with a lid and cook for about 10 minutes. After it's done cooking, uncover, turn up the heat to high and cook for another 3 minutes or until you get some browning on top. Serve with a side of mashed potatoes.

#Step 1: Coat your frying pan with cooking spray. Heat over medium-high heat. Add your chicken breast to the pan and then add 1/4 cup water, cover with a lid, and let it cook for about 10 minutes. Uncover after that time has passed, turn up the heat to high, and let it continue cooking for an additional 3 minutes or so. Slice into pieces before serving with a side of mashed potatoes (or whatever starch you prefer). 

#Step 2: Slice your cooked chicken breast into pieces before adding it to a dish with rice, pasta, or any other starchy food you enjoy eating. If you're looking for more variety, use a rotisserie chicken instead of cooking one from scratch; they're usually less expensive and easier to prepare. When purchasing a rotisserie chicken, be sure to avoid those packed with sauces and toppings because you'll end up throwing away those unneeded calories. Try to stay away from pre-cooked fried chickens because these often contain loads of unhealthy fats!

#Tip 1: When buying pre-cooked fried chickens, try not to buy ones that are too heavily battered as these are often full of unhealthy fats. Instead, opt for a healthier alternative like oven-fried chicken. Oven-fried chicken is a great option if you have picky eaters at home because there's nothing to see but crispy breadcrumbs and tender meat.

#Tip 2: You can also bake oven-fried chicken at 400 degrees Fahrenheit for about 20 minutes or until the breadcrumbs turn golden brown. For best results, make sure to line your baking sheet with parchment paper before coating it with olive oil. Then toss your cut-up chicken breast in flour seasoned with salt, pepper, and paprika before shaking off the excess. Bake for 15-20 minutes on each side.

#Tip 3: When making oven-fried chicken, make sure to line your baking sheet with parchment paper first so that you don't waste any oil by having it run off onto the sides of the pan. Toss your cut-up chicken breast in flour mixed with salt, pepper, and paprika before shaking off the excess. For best results, bake for 15-20 minutes on each side at 400 degrees Fahrenheit.

#Benefits: The benefits of eating chicken breasts include higher energy levels and better cognitive function since this type of protein is easy to digest. As mentioned above, this food also helps maintain healthy weight loss goals because it's easy to consume in moderate amounts without going overboard.

How to make chicken breast taste better?

Many people avoid eating chicken breast because they don't know how to cook it. It's also dry, tough, and can be a little bland. So, if you're looking for ways to make your breast more flavorful, here are some ways you can do that. You could make the chicken breast taste better by seasoning it with rosemary, garlic, salt, pepper, and thyme. You could also use lemon or try grilling or sautéing your chicken breast in butter.