When it comes to cooking chicken, one of the dilemmas many face is whether to include or discard the skin. The decision often revolves around health considerations. Let us know more in this blog from Delhi’s top dietician and nutritionist, Avni Kaul, whether you should add or remove chicken skin to make your dish healthy.
Chicken skin is primarily composed of fat, with a small amount of protein. Removing the skin from chicken significantly reduces the fat content of the meat. For instance, a 3.5-ounce serving of chicken breast with the skin removed contains approximately 165 calories and 3.6 grams of fat, whereas the same portion with the skin on contains around 42 calories and 8 grams of fat.
Saturated Fat Concerns: One of the main concerns regarding chicken skin is its high saturated fat content. Saturated fats have been linked to an increased risk of heart disease and other health issues. Consequently, individuals aiming to maintain a healthy diet often opt to remove chicken skin to reduce their saturated fat intake.
Flavor and Moisture: Proponents of keeping chicken skin argue that it contributes to the overall flavor and moisture of the dish. When properly cooked, chicken skin can become crispy and flavorful, enhancing the eating experience. Additionally, the fat from the skin can infuse the meat with richness and juiciness.
Cooking Methods Matter: The method of cooking plays a significant role in whether keeping the skin on is advisable. Grilling or roasting chicken with the skin on allows the fat to render out, resulting in a crispier skin while reducing the overall fat content. Conversely, frying chicken with the skin on can lead to the skin absorbing more oil, increasing its calorie and fat content.
Consideration for Dietary Restrictions: For individuals following specific dietary plans, such as low-carb or ketogenic diets, keeping the chicken skin on might align with their macronutrient goals. The high-fat content of chicken skin can help keep them feeling satiated while maintaining ketosis.
Portion Control and Moderation: Regardless of whether you choose to keep or discard the chicken skin, portion control is crucial for maintaining a healthy diet. Moderation is key, and enjoying chicken with the skin on occasionally may not significantly impact overall health if balanced with a well-rounded diet.
Alternatives and Flavor Enhancers: If you decide to remove the chicken skin but still want to impart flavor and moisture to your dish, consider using alternative methods. Seasonings such as herbs, spices, citrus zest, and marinades can add depth of flavor without the added fat. Additionally, cooking methods like braising or poaching can help retain moisture in the chicken breast without relying on the skin.
Whether to add or remove chicken skin to make your dish healthy depends on various factors, including personal preferences and dietary goals. While chicken skin can contribute flavor and moisture, it also contains significant amounts of saturated fat. Individuals aiming to reduce saturated fat intake may choose to remove the skin, while those prioritizing flavor and texture may opt to keep it on. Ultimately, making informed decisions based on nutritional needs and dietary preferences is key to creating healthy and satisfying chicken dishes. Remember, it is not just about whether you keep or remove the skin, but also about overall dietary balance and moderation.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition