Turkey is a popular source of meat in the United States. In 2019 alone, people in the U. S. ate 5. 3 billion pounds of turkey. That works out to about 16. 1 pounds per person.
Itâs also twice as much as people ate just 50 years ago. Since then, researchers have discovered a great deal of health benefits associated with turkey. Â.
Turkey packs a powerful nutritional punch and itâs healthier overall than red meat. Many people choose it as a replacement for beef in recipes. Â Â.
Turkey is a great source of protein. The body uses protein to build and repair bones, muscles, cartilage, skin, blood, and tissue. Protein is a macronutrient, which means that your body needs a lot of it. Your body canât store protein, so you need to consume it every day.
It’s a good way to get the necessary protein as long as you don’t eat too much turkey. Its also a good source of beneficial vitamins and minerals like magnesium and niacin.
Turkey is also an excellent source of selenium. A diet high in the mineral may help prevent the following types of cancer, according to some studies:
Scientists have only seen the protective effects of selenium when itâs present in the food you eat. Taking supplements doesnât appear to have the same effect. To learn more, scientists need to do further research.
Turkey is a low glycemic index (GI) food. That means it wonât cause the blood sugar spike that youâd get from more sugar-rich and carb-rich foods. Including turkey in your diet can help you manage your blood sugar if you have diabetes.
Low GI foods like turkey can also help increase levels of âgoodâ HDL cholesterol in your body. HDL cholesterol travels through the bloodstream and helps to remove âbadâ LDL cholesterol. LDL cholesterol can damage the walls of your arteries and increase your risk of heart attack and stroke. By eating foods like turkey that boost your HDL cholesterol, you can increase your resistance to these diseases.
Turkey and other kinds of poultry are part of the MIND diet. The MIND diet was developed by scientists to reduce the mental decline brought on by dementia, including Alzheimer’s disease. Older adults may maintain their cognitive abilities and memory by following the MIND diet, which calls for eating poultry products like turkey at least twice a week. Â Â.
One three-ounce serving of skinless roasted turkey, about the size of a deck of cards, has the following ingredients:
Turkey is healthy white meat overall, but all meats contain fat. One 3-ounce serving of turkey contains one gram of saturated fat. Thatâs 6% of your recommended daily intake. Keep your turkey fat intake within reasonable bounds by only eating the suggested single serving.
Additionally, turkey contains significant amounts of tryptophan â an amino acid. A low tryptophan diet is recommended for people with psoriasis.
For years the turkey burger has reigned supreme as the “healthier” alternative to its beefy counterpart. But is this reputation truly deserved? Let’s dive into the nutritional depths of these two burger contenders and uncover the truth about their impact on your heart health.
The Lean-to-Fat Ratio: A Crucial Factor
The healthfulness of both turkey and beef burgers hinges on their lean-to-fat ratio Comparing apples to apples is key, so we’ll pit 93/7 ground turkey against 70/30 ground beef, a common variety
93/7 Ground Turkey:
- Calories: 181 per 3 ounces
- Fat: 10 grams (2.5 grams saturated)
- Protein: 23 grams
70/30 Ground Beef:
- Calories: 235 per 3 ounces
- Fat: 16 grams (6.2 grams saturated)
- Protein: 22 grams
As you can see, the turkey burger boasts fewer calories and significantly less saturated fat, making it a clear winner from a heart-health perspective. However, the story takes a twist when we compare leaner ground beef options.
93/7 Ground Beef:
- Calories: 178 per 3 ounces
- Fat: 8 grams (3.3 grams saturated)
- Protein: 25 grams
Now, the playing field is more level The lean ground beef contains slightly more saturated fat but is lower in total fat and cholesterol, while offering a slight edge in protein
So, Which Burger Reigns Supreme?
The answer, like most things in life, is nuanced. It depends on your individual health goals, budget, and taste preferences.
For weight loss: Both lean ground turkey and lean ground beef can be healthy choices.
For heart health: Lean ground turkey, with its lower saturated fat content, takes the crown.
For budget-conscious eaters: Lean ground beef typically costs less than ground turkey, especially when opting for the leaner varieties.
For taste buds: Lean ground turkey has a milder flavor, making it a blank canvas for spices and seasonings. Lean ground beef, on the other hand, boasts a more robust flavor profile.
Making the Most of Your Turkey Burger
While turkey burgers are generally considered healthier, they can sometimes fall short in the flavor department. But fear not, there are ways to elevate your turkey burger game:
- Seasoning is key: Don’t be shy with the spices! Garlic powder, onion powder, and Worcestershire sauce are your allies in adding flavor without compromising the nutritional profile.
- Embrace the breadcrumbs: A small amount of breadcrumbs helps bind the patty and adds a touch of tenderness.
- Consider the bun: Opt for a whole-wheat bun or a smaller-sized option to keep the carb count in check.
- Boost the flavor: Add toppings like avocado or guacamole for a healthy dose of flavor and fiber.
The Bottom Line: A Balanced Approach
Both turkey and beef burgers can be part of a healthy diet. The key is to choose lean options, control portion sizes, and be mindful of your overall dietary intake. Remember, variety is key, so enjoy both burgers in moderation and listen to your body’s cues.
Additional Tips:
- Look for ground turkey labeled “93% lean” or “99% lean” for the lowest fat content.
- If you’re watching your sodium intake, choose ground turkey or beef that is labeled “no salt added.”
- Experiment with different cooking methods, such as grilling or baking, to find what works best for you.
- Don’t be afraid to get creative with your toppings! There are endless possibilities for healthy and delicious options.
So, the next time you’re craving a burger, consider all the factors and choose the option that best suits your needs. Whether you choose turkey or beef, remember to enjoy it in moderation as part of a balanced and healthy diet.
More on Diet & Weight Management
How to Prepare Turkey
Choosing light meat without the skin is the healthiest way to eat turkey.
Itâs also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.
Purchasing a fresh turkey breast and cooking it at home is the best method to reduce the amount of fat and salt in your turkey. Avoid frying. Instead, opt to roast your turkey breast in the oven. You can experiment with some of the numerous turkey breast recipes you can find online or serve it with a side of your preferred vegetables.
Here are a few turkey recipe ideas to get you started:
- Turkey and cheese quesadillas
- Turkey soup with brown rice
- Turkey Caesar salad
- Turkey pot pie
- Turkey and cranberry sauce sandwich
- Turkey chili
This TURKEY BURGER recipe is juicy, healthy and easy to make!
FAQ
Can heart patients eat turkey burgers?
How healthy is a turkey burger?
Is ground turkey healthy for heart patients?
Is turkey part of a heart healthy diet?