It is difficult to balance without sacrificing the requirements of good nutrition.
In this series, we’re trying to find the healthiest options at the supermarket for the best value — and we’ve asked for help Suna van KampenFounder of Tonic Health, which went viral on social media for its food reviews in search of healthy options.
In this series, we’re not trying to find the healthiest option, but to help you get better nutritional value for as little money as possible.
Today we look at chicken.
“When it comes to healthy eating, the first thing that often comes to mind is chicken breast,” says Suna.
That’s mainly because it’s lean, versatile and full of protein, making it a staple in many health-conscious cuisines.
“But what if I told you there are even better options for your wallet and your health?” Suna says.
cost savings
Chicken breast fillets can be expensive – averaging around £8.33 per kilo.
In contrast, chicken thighs usually come in at around £3.30 per kilogram.
“It’s half price,” Suna says.
“To put it into perspective – over a year this could save you over £261.56, assuming you consume 1kg per week in your household. Well worth the savings.”
nutritional value
Many people gravitate toward chicken breasts for their lean protein, but chicken thighs have their own nutritional benefits.
“Although they have more fat, it’s important to note that they contain more healthy monounsaturated fats, which are good for heart health,” explains Sunna.
In addition, they are at least twice as rich in iron, zinc and B12.
These are essential minerals that help increase energy and general well-being.
Much of this goodness comes from thighs having more articular cartilage and tendons – which naturally increase the collagen content of chicken – helping to nourish your hair, skin and nails.
“Chicken thighs are not only nutritious but also known for their taste,” notes Sunna.
“When you slow-cook chicken thighs with bones, you’re also getting bone broth, which is a great source of collagen, calcium and magnesium, as well as glycine, arginine and proline, which are anti-inflammatory amino acids. “
A hidden gem
If you’ve got the stomach for it, there’s a single piece of chicken that’s ultra-affordable and officially one of the most nutritious foods in the world.
“Chicken liver is one of the most economical sources of protein and nutrients,” says Sunna.
“At £3.42 per kilo, they’re the same price as a thigh, but pack a more powerful nutrient punch.”
Chicken livers should really be touted as superfoods because of their high nutrient density, according to Suna.
“They are an exceptional source of vitamin A, which is critical for vision, immune function and skin health.
“They also boast B vitamins, especially B12, which is vital for brain health and energy production.
In addition, chicken liver is rich in folate and iron.
While you may be hesitant about the taste and texture of chicken livers, they are incredibly versatile and can be cooked to make them even tastier.
Sunna’s go to is simply to fry the liver quickly with onions, mushrooms and a spicy sauce like Periper.
“Switching chicken breasts to thighs or livers isn’t just about saving money, it’s about improving health.
“By eating these underrated parts of the bird, you’ll enjoy richer flavors, a variety of nutrients and significant savings.”
A note on organic
“The health of the bird and its quality of life will directly affect the nutrition and quality of the meat you consume, and as such, if you can afford it, always choose free-range or organic chicken.”
A Dietitian’s View – From Nicola Ludlam-Rhyne, Dietitian At nicsnutrition.com…
“When it comes to budget meals, chicken thighs far outweigh chicken breasts.
“While chicken breasts are known for their lean (ie, low-calorie and low-fat) protein content, chicken thighs actually offer great nutritional benefits, such as having more connective tissue in the thighs to boost collagen production, which is good for the skin.” Hair and joint health.
“As a nutritionist, I recommend skipping the skin to reduce your intake of saturated fat – because the type of fat you want for health is unsaturated, which is found in higher levels in plant foods like olives, nuts, seeds and avocados.
“Chicken liver is rich in vitamin A, which is essential for vision, immune function and skin health, as well as significant levels of B vitamins, iron and folate, which support brain health and energy production.
“However, because of its vitamin A content, liver, like pate, should be avoided during pregnancy (note that plant-based vitamin A, or beta-carotene, does not need to be avoided).
“When it comes to diet, balance and variety are important, and while including rich meat sources such as chicken thighs and liver may be a good idea every now and then, I recommend incorporating other cheap and lean protein sources, including lentils. Beans, chickpeas, tofu, eggs, as well as canned fatty fish – the latter also contains omega 3 fatty acids.
Read more in this series…
