Although it is not as popular as chicken, beef, and goat meat in our country, you may have heard of "Turkey" meat. Since it is seen in supermarkets and big hotels these days, the question that many people have is "Is turkey meat really good for the body? Is it okay to eat it?" In fact, if chosen properly and cooked properly, turkey meat is a food with many health benefits. Let's talk about this in detail today.
What are the main health benefits of turkey meat?
Turkey meat is not just a delicious dish. It has more benefits for our body than you might think.
A superior source of protein!
Did you know that protein is an essential nutrient for our bodies? Simply put, protein is needed to build and repair our muscles, bones, skin, blood, and tissues. Protein is a macronutrient that our bodies need in large amounts every day. However, our bodies cannot store protein. Therefore, we need to get protein from the foods we eat every day.
Turkey is a protein powerhouse. If you add turkey to your diet instead of red meat like beef, it's a much healthier way to get the protein your body needs.
May help reduce cancer risk
Turkey meat contains high levels of the essential mineral selenium . Some research has found that a diet rich in selenium may reduce the risk of certain types of cancer. For example:
- Bladder cancer
- Breast cancer
- Lung cancer
- Stomach cancer
But here's something very important to remember. Scientists have only seen this protective effect when selenium is naturally obtained from food. You won't get this benefit if you take selenium pills from the pharmacy. Further research is needed to confirm this.
Help in managing diabetes
If you have diabetes, you need to think twice about the foods you eat. Eating foods high in carbohydrates, like rice and bread, can cause your blood sugar levels to spike. But since turkey is a protein-rich food, it won't spike your blood sugar levels immediately.
Therefore, adding turkey to your diet can help you control your blood sugar. In addition, protein is essential for muscle growth and wound healing. Both of these are very important in diabetes management.
For a healthy heart
Red meats like beef and lamb are high in saturated fat. Eating them regularly can raise our levels of "bad" cholesterol, or LDL cholesterol . This LDL cholesterol can build up in the walls of our blood vessels, damaging them and increasing our risk of future heart attacks and strokes.
But turkey meat is much lower in saturated fat and cholesterol than red meat. Therefore, choosing turkey meat instead of red meat is a great option for someone who is concerned about their heart health.
To protect brain function
We all fear the risk of memory loss, Alzheimer's disease, and dementia as we age. According to the MIND diet , which was introduced by scientists, eating foods like chicken or turkey at least twice a week can protect the memory and thinking abilities of older people.
Nutritional value of turkey meat
Turkey meat is a combination of a lot of vitamins and minerals. Let's see what they are.
- Choline
- Iron
- Magnesium
- Niacin
- Phosphorus
- Potassium
- Selenium
- Sodium
- Vitamin B6
- Vitamin B12
- Zinc
Okay, now let's see how much nutrition is in a properly cooked piece of turkey.
| Nutrition in 85 grams (3 ounces) of skinless, oven-roasted turkey meat | |
|---|---|
| Calories | 135 |
| Protein | 25 grams |
| Fat | 3 grams |
| Carbohydrates | 0 grams |
| Fiber | 0 grams |
| Sugar | 0 grams |
Be careful about the amount you eat!
Although turkey is very healthy, like any meat, it does contain some fat. The 3-ounce (85-gram) piece of turkey we talked about above contains 1 gram of saturated fat. That's 5% of your recommended daily intake of saturated fat. Therefore, it's important to limit the amount you eat at one time.
Special Note: Turkey meat contains a significant amount of the amino acid tryptophan . A diet low in tryptophan is recommended for people with psoriasis. Therefore, if you have psoriasis, it is very important to talk to your doctor before eating turkey meat.
How to prepare turkey meat healthily?
To get the maximum health benefits from turkey meat, it must be prepared properly.
1. Choose light-colored meat with the skin removed.
The light meat in the breast area of a turkey is low in fat. Also, removing the skin completely before cooking can help prevent unnecessary fat from being absorbed into the body.
2. The difference between fresh and processed meat
This is a very important point. Processed turkey products like turkey sausages and meatloaf that you buy at the store can be high in salt, or sodium. While a cup of fresh turkey meat contains about 18% of the daily sodium requirement, a cup of processed turkey can contain more than 35%. Too much sodium is a contributing factor to high blood pressure.
Therefore, whenever possible, buy fresh turkey breast and cook it at home instead of processed products.
3. Healthy cooking methods
- Avoid deep frying: This increases the amount of calories and unhealthy fats as it absorbs a lot of oil.
- Roast in the oven: This is the best and healthiest method.
- Make a curry by boiling it in water: With our method, you can also make a good, spicy curry with less oil.
Here are some delicious dishes you can make with turkey meat:
- Quesadillas made with turkey and cheese
- Turkey soup made with bran rice
- Turkey Caesar salad
- Turkey pot pie
- A spicy chili curry made with turkey meat (Turkey chili)
Take-Home Message
- Turkey meat is a white meat that is much healthier and higher in protein than red meat.
- The selenium it contains helps reduce the risk of cancer, the protein helps control diabetes, and the low saturated fat is good for heart health.
- Always choose fresh, skinless turkey meat. Avoid processed turkey products that contain a lot of salt.
- The healthiest way is to bake or boil food in the oven instead of deep frying it.
- If you have a specific medical condition, such as psoriasis, it is essential to consult your doctor before including turkey in your diet.
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