How Frequently Eating Chicken May Impact Your Longevity: What You Need to Know

Chicken has long been celebrated as a healthier alternative to red meat and processed meats like bacon and sausage. Its low-fat content and high protein levels make it a staple in many households across the United States, where the average person consumes about 100 pounds annually. However, recent research suggests that consuming chicken in large quantities might not be as beneficial as previously thought.

A study published in the journal Nutrients has brought to light potential health risks associated with consuming large amounts of poultry. The research, conducted in Italy, aimed to explore the relationship between poultry consumption and mortality risk from gastrointestinal cancers.

The study highlighted that both in Italy and the United States, there’s been a notable increase in white meat consumption. This shift is largely due to growing awareness of the health risks associated with red and processed meats, including heart disease and certain cancers. Despite chicken’s reputation for being lean, the study found that “eating more than 300 grams of poultry a week is associated with a statistically significant increased mortality risk” from all causes and gastrointestinal cancers.

To provide context, 300 grams of chicken is equivalent to approximately 10.6 ounces or about one large chicken breast. This amount is significantly less than the weekly consumption of the average American. The U.S. Department of Agriculture (USDA) defines one serving of chicken breast as 3 ounces, suggesting that individuals should limit their intake to no more than three servings per week based on the study’s findings.

The study tracked nearly 5,000 participants over an average of 19 years, categorizing their meat consumption into total meat, red meat, and poultry. By the end of the study, 1,028 participants had died, with 108 succumbing to gastrointestinal cancers such as colorectal, liver, and pancreatic cancer. The data revealed that among those who died from these cancers, 44 percent of their meat consumption was white meat.

Interestingly, the risk of death was found to be higher for men than women when poultry consumption exceeded 300 grams weekly. Those who consumed more than this amount faced a 27 percent higher risk of mortality compared to those who ate less than 100 grams.

Additionally, a separate study published in the journal Nature Food suggested an even lower weekly poultry intake of 255 grams to align with both environmental and nutritional standards.

While many Americans are turning to chicken as a healthier alternative to red and processed meats, this new research indicates that moderation is key. The researchers emphasized the need for “further studies to confirm our findings and learn more about the effects of processed poultry.” They also noted that the study did not consider participants’ physical activity levels, which is “a potentially serious limitation given previous research findings linking physical activity with all causes and cause-specific mortality.”

In light of these findings, it might be prudent to moderate poultry intake and consider incorporating other lean protein sources, such as fish, into one’s diet. As always, balance and variety remain crucial components of a healthy diet.

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