You’ve certainly heard the phrase before, and it’s not without merit. Research indicates that having breakfast as your main meal of the day can greatly benefit your general health, and that missing breakfast is associated with a decline in mood, memory, and focus. But it’s not just about eating breakfast—it’s about eating a breakfast of the right foods. It has long been believed that turkey sausage is a healthier option to pork sausage for breakfast meat. But how do they differ from one another in terms of nutrition and substance, and can turkey sausage actually be a part of a balanced diet? STACK looks into this.
Ah, breakfast. The most important meal of the day, they say And while that might be up for debate, there’s no denying that starting your day with the right fuel can have a significant impact on your energy, focus, and overall well-being. But when it comes to choosing breakfast foods, navigating the health claims and marketing tactics can be tricky Enter turkey sausage, often touted as a healthier alternative to its pork counterpart. But is it really all it’s cracked up to be? Let’s dive deep into the world of turkey sausage and uncover its true nutritional value.
The Turkey vs. Pork Showdown: A Tale of Two Sausages
First things first, let’s compare turkey sausage and pork sausage head-to-head Both are essentially made with ground meat, spices, and sometimes preservatives, but the main difference lies in the type of meat used. Turkey sausage, as the name suggests, uses ground turkey, while pork sausage, well, uses ground pork This simple difference translates to a significant nutritional variation.
Let’s take a look at a serving (2 links) of Johnsonville Original Recipe Fully Cooked Breakfast Sausage:
- Calories: 150
- Fat: 13 grams
- Saturated Fat: 4.5 grams
- Cholesterol: 30mg
- Sodium: 390mg
- Protein: 7 grams
Now, let’s compare that to a serving of Johnsonville Turkey Fully Cooked Breakfast Sausage:
- Calories: 80
- Fat: 5 grams
- Saturated Fat: 1 gram
- Cholesterol: 30mg
- Sodium: 380mg
- Protein: 8 grams
As you can see, turkey sausage comes out on top in terms of calories, fat, and saturated fat. It also boasts a slightly higher protein content. However, the sodium content is pretty much the same in both cases.
This trend holds true for other brands as well. Applegate, known for its natural and organic meats, also shows a similar discrepancy between their turkey and pork sausage options. In general, turkey sausage tends to be a more nutritionally sound choice compared to pork sausage.
The Protein Powerhouse: Why Turkey Sausage Packs a Punch
One of the biggest advantages of turkey sausage is its high protein content. A single serving can pack around 11 grams of protein, which is a significant amount for a breakfast food. This protein provides essential amino acids that your muscles need to repair and rebuild, helping you get stronger over time. Additionally, protein keeps you feeling fuller for longer, preventing those mid-morning hunger pangs that can derail your day.
Studies have shown the benefits of a high-protein breakfast, especially for weight management. A study published in the journal Obesity found that adolescents who consumed a high-protein breakfast (containing 35 grams of protein) lost more weight than those who had a normal-protein breakfast (13 grams of protein). The high-protein breakfast also helped prevent fat mass gains and reduced daily hunger and food intake.
Another study presented at the American Society for Nutrition’s Experimental Biology conference compared various breakfast options with different protein levels. The options included a turkey sausage and egg bowl, cereal and milk, and pancakes with syrup. All meals had similar calorie, fat, and fiber content. The results showed that participants who had the turkey sausage and egg bowl (the highest in protein) felt less hungry and consumed fewer calories at lunch. Additionally, the higher protein breakfasts stabilized blood glucose levels better than the lower-protein options.
So, if you’re looking for a protein-packed breakfast option that can keep you feeling full and energized throughout the morning, turkey sausage is a great choice.
The Fat Factor: Lower Saturated Fat, More Heart-Healthy
Another advantage of turkey sausage is its lower saturated fat content compared to most breakfast meats. Saturated fat, when consumed in excess, can raise your cholesterol levels, increasing your risk of heart disease. The American Heart Association recommends limiting your daily saturated fat intake to no more than 6% of your total calories. For a 2,000-calorie diet, that translates to around 13 grams of saturated fat per day.
Since most turkey sausages contain only 1-2 grams of saturated fat per serving, incorporating them into your diet is much more manageable than, say, indulging in a juicy pork sausage. This lower fat content also makes turkey sausage a better choice for athletes who have morning workouts or practices. High-fat foods take longer to digest and can leave you feeling sluggish and bloated, which isn’t ideal for an active lifestyle.
The Sodium Dilemma: A Balancing Act
While turkey sausage comes out ahead in terms of protein and saturated fat, there’s one area where it falls short: sodium. No matter which brand you choose, you’ll likely be looking at around 300-500mg of sodium per serving.
Studies show that a whopping 9 out of 10 Americans consume too much sodium, exceeding the recommended daily intake of 1,500mg. This excessive sodium intake can lead to high blood pressure, heart failure, stroke, and a host of other health problems. In fact, health officials estimate that if Americans reduced their sodium intake to the recommended levels, it could prevent up to 92,000 deaths annually.
While athletes who engage in high-intensity workouts for several hours a day might be able to tolerate a higher sodium intake, moderate exercisers (those who work out for an hour or less per day) typically don’t sweat enough to warrant a high-sodium diet.
Therefore, it’s crucial to be mindful of the sodium content when choosing turkey sausage. Opt for brands that use fewer preservatives and prioritize natural ingredients. For instance, Applegate Peppered Turkey Breakfast Sausage contains only three ingredients besides turkey, water, and spices, making it a more sodium-conscious choice compared to Johnsonville Turkey Fully Cooked Breakfast Sausage, which boasts a whopping 11 ingredients beyond turkey, water, and spices.
Also, be wary of flavored options like “Maple” turkey sausage, as these often contain added sugar or sweeteners.
So, Is Turkey Sausage Actually Healthy? The Verdict
Is turkey sausage a health food? Compared to pork sausage, absolutely. It’s lower in calories, saturated fat, and cholesterol while maintaining its protein content. However, judging its healthiness in isolation is a bit more complex.
Turkey sausage can be a convenient way to add protein to your breakfast without overloading on calories, and the benefits of a high-protein breakfast are undeniable. However, if you struggle with managing your sodium intake, incorporating turkey sausage into your daily diet might require careful planning and adjustments to other aspects of your diet.
Ultimately, the healthiness of turkey sausage depends on your overall dietary patterns and individual needs. If you choose to include it in your breakfast routine, remember to check the ingredients list and prioritize options with fewer additives and sodium. By making informed choices and balancing your intake, you can enjoy the benefits of turkey sausage while maintaining a healthy and balanced diet.
The Difference Between Pork Sausage And Turkey Sausage
Let’s start by seeing the difference between pork sausage and turkey sausage. The two are fairly similar in terms of ingredients; ground turkey is simply used to make turkey sausage rather than ground pork. The rest of the ingredients are mostly spices and possibly some preservatives depending on the brand. Johnsonville is one of America’s leading purveyors of breakfast sausage. Let’s see how their pork sausage and turkey sausage compare in terms of nutrition.
Johnsonville Original Recipe Fully Cooked Breakfast Sausage has 150 calories, 13 grams of fat, and 4 grams of carbs per serving (2 links). 30 mg of cholesterol, 390 mg of sodium, 5 grams of saturated fat, 0 grams of fiber, 0 grams of sugar, and 7 grams of protein. A serving of the turkey sausage equivalent contains 70 fewer calories, 8. 5 fewer grams of fat and 3. 5 fewer grams of saturated fat. It contains roughly the same amount of sodium, cholesterol and protein. Therefore, there is unquestionably a noticeable nutritional difference between turkey and pork sausage, and this difference isn’t exclusive to the Johnsonville brand. Applegate, for instance, a company that specializes in natural and organic meats, has a comparable difference in their pork sausage and turkey sausage. Turkey sausage is typically going to represent a serious nutritional upgrade over pork sausage. However, just because one product is better than another doesn’t necessarily mean its healthy.
Perhaps the biggest asset of turkey sausage is its high protein content. A serving of Applegate Peppered Turkey Breakfast Sausage, for example, contains 11 grams of protein. Good quality protein can help you feel fuller for longer periods of time throughout the day in addition to providing the amino acids your muscles require to rebuild and repair themselves, which will make you stronger over time. The body can also use protein as a source of energy. The benefits of consuming a high-protein breakfast are immense.
A study published in the journal Obesity found that a high-protein breakfast (defined as containing 35 grams of protein) aided adolescents in weight loss more than a normal-protein breakfast (defined as containing 13 grams of protein). The high-protein breakfast led to the prevention of fat mass gains, reductions in daily food intake and reductions in daily hunger. A study presented at the American Society for Nutrition’s Experimental Biology conference compared common breakfasts with varying amounts of protein. The options included a commercially prepared turkey sausage and egg bowl, cereal and milk, and pancakes with syrup. All meals were similar in calories, fat and fiber. Researchers found that the turkey sausage and egg bowl breakfasts (which contained the most protein of any option) led participants to feel less hungry and consume less calories at lunch. The higher protein breakfasts also stabilized blood glucose levels better than the lower-protein meals. Turkey sausage is a convenient way to add protein to your morning meal, which is certainly a valuable attribute.
That turkey sausage is significantly lower in saturated fat than most breakfast meats is also an advantage. Consuming excessive amounts of saturated fat considerably raises your risk of high cholesterol, which can impair oxygen and blood flow throughout the body. The American Heart Association recommends that no more than 6% of your daily calories come from saturated fat. For a 2,000-calories-a-day diet, that translates to a limit of 13 grams of saturated fat each day. Including turkey sausages in your daily diet is manageable because they typically only have one or two grams of saturated fat per serving. Because high-fat foods, like pork sausage, sit in the stomach longer, take longer to digest, and leave you feeling bloated and lethargic, turkey sausage’s lower fat content is also a major benefit for athletes who have morning workouts or practices.
Perhaps the biggest concern with turkey sausage is the relatively high sodium content. No matter what brand you pick, you’re going to be looking at roughly 300-500mg of sodium per serving. Studies show 9 in 10 Americans consume too much sodium. The average American consumes more than twice the daily recommended intake of sodium (1,500 mg). Over-consuming sodium can lead to high blood pressure, heart failure, stroke and a wide range of other issues. According to health officials, up to 92,000 fewer deaths could occur each year if Americans reduced their daily sodium intake to the recommended range. While athletes who exercise for several hours a day at a high intensity can eat more, people who exercise for an hour or less a day usually don’t sweat enough to need a high-sodium diet.
You also have to be careful with the ingredients when it comes to turkey sausage. A product like Applegate Peppered Turkey Breakfast Sausage (which has just three ingredients besides turkey, water, and spices) is a better choice if you want to avoid preservatives than a product like Johnsonville Turkey Fully Cooked Breakfast Sausage (which has eleven ingredients besides turkey, water, and spices). Also, you should be wary of flavored options because labels like “Maple” frequently indicate higher levels of added sugar or sweeteners.
What is turkey sausage good for?
FAQ
Is turkey sausage actually healthy?
Is turkey sausage considered processed meat?
What is the healthiest sausage?
What’s healthier chicken or turkey sausage?
Are turkey sausages healthy?
Turkey sausages are frequently considered a healthier alternative to traditional sausage varieties. However, would labeling them as ‘healthy turkey sausages’ be an accurate description? This article delves into turkey sausages’ nutritional values, benefits, and downsides. Are they a healthy choice? What Are Turkey Sausages Made Of?
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is turkey sausage a healthy breakfast?
One serving of turkey sausage usually has one or two grams of saturated fat. This further reinforces its claims to be a healthier alternative and a satisfying breakfast. It also contains fat that is good for your body. HDL cholesterol helps your body function better and doesn’t lead to heart problems.
Is turkey sausage bad for You?
The lower fat content of turkey sausage is also a big plus for athletes who have morning workouts or practices, since high-fat foods (like pork sausage) sit in the stomach longer, take several hours to digest and leave you feeling bloated and sluggish. Perhaps the biggest concern with turkey sausage is the relatively high sodium content.