Health Differences Between Beef and Chicken
by Victoria Mazmanyan | Last updated on November 29, 2020
Education: General Medicine at YSMU
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Summary
In summary, beef contains more calories and fats, while chicken meat is college in protein. The ii types of meat are equal in the amount of cholesterol and practice not comprise carbohydrates. Beef is richer in nearly minerals, except sodium; however, craven meat wins in the vitamin category, conceding only in vitamins B9 and B12.
Both beef and chicken tin 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
- Nutrition
- Vitamins
- Minerals
- Health Impact
- Cardiovascular Health
- Diabetes
- Cancer
- Allergies
- Beefiness vs. Chicken Bone Broth
- Bans and Religion
- References
Introduction
When making a choice nearly our meals, this question often comes up. Beef or chicken, which meat is healthier and which is the better choice overall? Here we will compare the two, their nutrition and furnishings on health, and discuss the results.
The main divergence in appearance between these meats is readily apparent; it is the color. The colour of meat is decided by the corporeality of myoglobin, and therefore iron, contained in the animal's muscle. Chicken is classified equally poultry and is white meat, while beef is considered to be red meat.
Both beefiness and craven tin be used in many dissimilar ways in the kitchen; nonetheless, chicken meat is considered to be more 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 beef in third place. In the by 50 years, poultry production has virtually tripled, whereas beef production has been cut past half (ii). At that place are a few reasons for this drastic change in meat consumption, ane of them beingness that chickens are much easier to raise, demand less feed, and are, therefore, cheaper to produce. Beef production also has a significantly larger negative affect on the surround, causing a notable portion of greenhouse gas emissions.
Types of Meat
Many parts of the animal'due south body can exist 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 nigh commonly used meat in the chicken, and it 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 cow is also classified depending on its location, like the chuck (shoulder), the brisket and shank (breast), the rib, the sirloin (hip), the curt loin, the sort plate, the chip, and the round (ane). Each type of meat has different qualities; therefore, the preparation methods also alter.
Nutrition
In this section, we will be comparing roasted chicken meat and peel with broiled basis beefiness, consisting of 85% lean meat and 15% fat.
Beef is a little higher in fats and contains more calories, whereas craven is richer in protein. Thus, chicken is the ameliorate option for people on low-calorie or depression-fat diets. Both chicken and beef, like virtually meats, do non contain a notable amount of carbohydrates and accept a glycemic index of 0.
Craven has a much higher concentration of polyunsaturated fatty acids and a lower concentration of saturated fatty acids. Beefiness has more monounsaturated fatty acids.
Craven and beef are equal in the amounts of cholesterol.
Vitamins
Chicken meat is richer in well-nigh vitamins: vitamin E, vitamin Chiliad, vitamin B1, vitamins B3 and B5, and especially vitamin A. The ii essential vitamins that beefiness has more than of are vitamin B12 and folate.
The 2 types of meat are approximately equal in vitamin D, vitamin B2, and vitamin B5 and do not contain vitamin C.
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" nautical chart beneath show how much of the daily needs tin can be covered past 300 grams of the food
3
:
7
Contains more Folate +lxxx%
Contains more Vitamin B12 +780%
Contains more Vitamin A +1688.9%
Contains more than Vitamin E +125%
Contains more Vitamin B1 +37%
Contains more Vitamin B3 +57.8%
Contains more Vitamin B5 +56.5%
Contains more than Vitamin Yard +100%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B6 - 0.4
Contains more Folate +lxxx%
Contains more than Vitamin B12 +780%
Contains more Vitamin A +1688.9%
Contains more Vitamin Eastward +125%
Contains more Vitamin B1 +37%
Contains more Vitamin B3 +57.viii%
Contains more Vitamin B5 +56.v%
Contains more Vitamin 1000 +100%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B6 - 0.4
Minerals
Beef easily wins in this category, containing a considerably higher amount of fe and zinc and being richer in calcium, potassium, and copper. Beef also contains less sodium.
The ii are roughly equal in the amounts of magnesium and phosphorus.
Mineral Comparison
Mineral comparison score is based on the number of minerals past which 1 or the other nutrient is richer. The "coverage" chart below show how much of the daily needs can exist covered by 300 grams of the food
7
:
1
Contains more than Calcium +20%
Contains more Fe +106.3%
Contains more Potassium +42.half-dozen%
Contains less Sodium -12.2%
Contains more Zinc +225.3%
Contains more Copper +28.8%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Contains more Calcium +twenty%
Contains more Atomic number 26 +106.3%
Contains more Potassium +42.half-dozen%
Contains less Sodium -12.2%
Contains more Zinc +225.3%
Contains more Copper +28.8%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Health Bear on
Cardiovascular Wellness
The American Centre Association recommends eating poultry, such as chicken, instead of ruby-red meats, such as beef, pork, and lamb. Equally red meats contain more saturated fatty acids and trans fats, they tin can raise your claret cholesterol and worsen underlying cardiovascular conditions (3).
However, saturated fatty acids are not the merely compounds within crimson meats that influence the cardiovascular state. Daily consumption of red meat has been shown to triple claret levels of a chemical called trimethylamine-N-oxide (TMAO), produced in the stomach and linked to an increased chance of eye disease. Other products that are added in candy red meats, such as sodium, nitrates, and their byproducts, may also contribute to their adverse wellness effects. And lastly, researchers identified that heme iron, which is abundant in red meat, is easily absorbed into the bloodstream and may be another run a risk gene for cardiovascular wellness (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 candy meat, unprocessed red meat, and poultry is significantly associated with a small increased hazard of incident cardiovascular diseases. Higher consumption of processed meat, unprocessed red meat, but non poultry was associated with an increased risk of all-cause bloodshed (5). This means that chicken, whilst being healthier for cardiovascular conditions in comparison to beef, is not devoid of its own risks on cardiovascular health.
Diabetes
Both crimson meat and poultry are associated with an increased gamble of developing diabetes. Some studies suggest that people with loftier ruby-red meat and poultry intake are twice as probable to develop diabetes compared to those who do non consume meat (six). Reddish meat and processed meat stand up out as contributors to the risk.
This increase in risk is most probable associated with the heme iron content, which is college in scarlet meat when compared to poultry. However, after adjusting for heme fe content in the diet, the red meat and diabetes association was still present, suggesting that other chemicals within red meat may also be responsible for the diabetes risk increment. Contrastingly, the association between poultry consumption and diabetes mellitus was lost after the adjustment, suggesting that simply the heme iron content in poultry is accountable for the increased risk (7).
The risk of diabetes mellitus blazon 2 also increases depending on the preparation method of the meat. Recent studies suggest that frequent utilize of high heat cooking methods, such every bit broiling, barbecuing, or grilling and roasting, to prepare beef and craven, increased the risk of blazon 2 diabetes. The exact mechanisms are unclear; however, some chemicals formed during high heat cooking, such as polycyclic aromatic hydrocarbons, heterocyclic effluvious amines, and nitrosamines, may be responsible for the effect (8).
Substituting red meat and poultry with fish and shellfish has been studied to be a healthier selection for people at gamble of developing type 2 diabetes (7). For beef and chicken, cooking them at lower temperatures or loftier temperatures for only a brusk time may decrease the run a risk.
Cancer
There have been numerous studies virtually the increased hazard of cancer due to the consumption of cerise and processed meats. Consumption of scarlet meat, such as beefiness, increases the risk of nasopharynx, pancreas, and lung cancers, whilst processed meat additionally increases the risk of esophagus and stomach cancers. Of course, the preparation method besides plays a role here. Loftier heat cooking methods, such as barbecuing, broiling, or grilling, increment the risk of stomach cancer (nine). Some studies also discover an association between blood-red meat intake and breast cancer (10).
In contrast, poultry may lead to a decreased risk of cancers, such as colorectal, esophageal, and lung cancers. However, one study found an association betwixt eating chicken with the skin and prostate cancer, potentially due to the compound formations from the high oestrus cooking (11). Other studies accept besides establish eating poultry to increase the risk of not-Hodgkin lymphomas (10).
Allergies
While meat allergies are quite rare, they practice occur, and it is important to exist informed virtually them.
Meat allergies can develop at whatsoever point in life. A bite from the Lonely Star tick can be the cause of developing meat allergies related to the chemical compound called alpha-gel.
If you are allergic to one type of meat, the chance of being allergic to other types increases. Studies have as well institute that for children with milk allergies, the chance of having a meat allergy is college (12).
Symptoms are similar to virtually food allergies, causing an oral allergy syndrome, including itching, swelling, and redness of the oral fissure expanse, as well equally nausea, vomiting, stomachaches, diarrhea, and other symptoms.
Beefiness vs. Craven Bone Broth
Bone goop is the liquid substance you get later humid fauna bones and connective tissues for a menstruation of time. Other names for this are stock, burgoo, or consomme. However, in that location is non a single conclusive definition of what a os broth is. What to add to this liquid is up to the person making it. So os goop, made from beef or craven; which is amend, and how different are they?
Beef having thicker bones takes a longer amount of fourth dimension to be made into a broth compared to chicken. Craven broth is a little easier to assimilate.
Nutritionally chicken and beefiness bone broth are similar to the meat'southward diet; chicken os broth is higher in proteins and polyunsaturated fats, while beef os broth is higher in minerals. Saccharide and sodium concentration depends on the training method, additives, or make.
Overall, bone broths can exist salubrious, but information technology is of import to remember to swallow them in moderation.
Bans and Organized religion
Cows are famously considered to exist sacred animals in Republic of india's majority religion Hinduism. Considering of this, beef consumption has been a controversial result in the country for a long time. Other pop religions in Republic of india, such as Buddhism, Jainism, and Sikhism, also prohibit the murder and consumption of cows. Legislature surrounding cattle slaughter varies from country to state, being completely banned in some states, and having no regulations in others.
For people celebrating the Christian flow of Lent, all meat consumption during this flow is prohibited.
For people following the Islamic law, only Halal meat is acceptable, pregnant meat that has been acquired in a prescribed manner in accord with Muslim dietary laws. Similarly, for Jewish people adhering to the kosher guidelines, only Kosher foods are acceptable.
References
- https://ediblekentucky.ediblecommunities.com/recipes/locavores-guide-beef
- https://ourworldindata.org/meat-production#meat-production-past-type
- https://world wide web.heart.org/en/healthy-living/salubrious-eating/eat-smart/diet-basics/meat-poultry-and-fish-picking-healthy-proteins
- https://www.nhlbi.nih.gov/news/2019/say-what-scientists-merits-red-meat-and-white-meat-can-take-equal-effects-claret
- https://jamanetwork.com/journals/jamainternalmedicine/commodity-abstruse/2759737
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/
- https://www.sciencedaily.com/releases/2017/09/170905134506.htm
- https://world wide web.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-intendance/integrative-medicine-resource/cancer-and-diet/faq/animal-protein-cancer-risk
- https://acaai.org/allergies/types/nutrient-allergies/types-food-allergy/meat-allergy
Education: General Medicine at YSMU
Terminal updated: November 29, 2020
Infographic
Which food is preferable for your diet?
is better in case of low diet
| | | |
| Low Fats diet | | |
| Depression Carbs diet | Equal | |
| Low Calories nutrition | | |
| Low glycemic index diet | Equal | |
People likewise compare
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the production. Obviously the more the nutrient 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 corporeality of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs tin be covered past 300 grams of nutrient.
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 - 2.105g)
Which nutrient is cheaper?
Chicken meat is cheaper (divergence - $i)
Which nutrient 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?
Beefiness is relatively richer in minerals
Which food contains less Carbohydrate?
?
The foods are relatively equal in Sugar (0 grand)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (88 mg)
Which food is lower in glycemic index?
?
The foods accept equal glycemic indexes (0)
Source: https://foodstruct.com/compare/beef-vs-chicken-meat
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