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.
What the Experts Say
According to the World Health Organization (WHO), processed meat is any meat that has been salted, cured, fermented, smoked, or otherwise treated to enhance its flavor or preserve it. This includes deli meats, sausages, bacon, and hot dogs. The WHO has classified processed meat as a Group 1 carcinogen, meaning that it is known to cause cancer in humans.
The American Institute for Cancer Research (AICR) also recommends limiting consumption of processed meat The AICR cites evidence that processed meat increases the risk of colorectal cancer, as well as other types of cancer
The Evidence on Oven Roasted Turkey
Oven roasted turkey is a type of processed meat. However, it is generally considered to be a healthier option than other processed meats, such as deli turkey. This is because oven roasted turkey is typically lower in sodium and nitrates, which are two of the main concerns with processed meat.
A study published in the journal Nutrition and Cancer found that people who ate the most processed meat had a higher risk of colorectal cancer than those who ate the least However, the study also found that the risk of colorectal cancer was lower for people who ate oven roasted turkey than for those who ate other types of processed meat.
Another study, published in the journal Cancer Epidemiology, Biomarkers & Prevention, found that people who ate the most processed meat had a higher risk of pancreatic cancer than those who ate the least. However, the study also found that the risk of pancreatic cancer was lower for people who ate oven roasted turkey than for those who ate other types of processed meat.
The Bottom Line
The evidence suggests that oven roasted turkey is a healthier option than other types of processed meat. However, it is still important to limit your consumption of processed meat, including oven roasted turkey. The AICR recommends eating no more than 18 ounces of red meat and processed meat per week.
If you are concerned about the health effects of processed meat, you can talk to your doctor about ways to reduce your consumption. You can also choose to eat unprocessed meats such as chicken, fish, and beans.
Frequently Asked Questions
Is oven roasted turkey a good source of protein?
Yes, oven roasted turkey is a good source of protein. A 3-ounce serving of oven roasted turkey contains about 25 grams of protein.
Is oven roasted turkey low in fat?
Oven roasted turkey is relatively low in fat. A 3-ounce serving of oven roasted turkey contains about 3 grams of fat.
Does oven roasted turkey contain nitrates?
Yes, oven roasted turkey contains nitrates. However, the amount of nitrates in oven roasted turkey is typically lower than the amount of nitrates in other processed meats.
Is oven roasted turkey a good choice for people with high blood pressure?
Oven roasted turkey is a good choice for people with high blood pressure because it is low in sodium. A 3-ounce serving of oven roasted turkey contains about 60 milligrams of sodium.
Additional Resources
- The American Institute for Cancer Research: https://www.aicr.org/
- The World Health Organization: https://www.who.int/
- The National Cancer Institute: https://www.cancer.gov/
Oven roasted turkey is a healthier option than other types of processed meat. However, it is still important to limit your consumption of processed meat. If you are concerned about the health effects of processed meat, you can talk to your doctor about ways to reduce your consumption. You can also choose to eat unprocessed meats, such as chicken, fish, and beans.
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