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Research has shown (sorry!) what’s inside a typical fast food chicken nugget. When we think of chicken, we typically think of lean muscle tissue. But the makeup of chicken nuggets is very different.
Chicken nuggets have a bad reputation for being highly processed and unhealthy over the years. However, if you make some smart changes, they can actually be a healthy part of your weight loss plan. Let’s take a closer look at whether chicken nuggets can help or hurt your weight loss goals.
The Pros of Chicken Nuggets for Weight Loss
Here are some of the benefits that chicken nuggets can offer when you’re trying to lose weight
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High in protein: Chicken is packed with protein, which helps keep you feeling full and satisfied. Protein also has a higher thermic effect than carbs or fat, meaning your body burns more calories digesting it. An 85g chicken nugget can contain around 15-20g of protein.
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Lower in calories Chicken is a lean source of protein that is lower in calories than other meats like beef. An average chicken nugget contains around 50-80 calories, versus 150-200 calories for a beef burger patty
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Easy to control your portion sizes: chicken nuggets come in single-serve packages that are very useful. This can help with reducing overall calorie intake.
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Quick and convenient: Chicken nuggets are ready in minutes, either baked or air-fried. This makes them a convenient option when you’re short on time. Their portability also makes them easy to pack for on-the-go meals and snacks.
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Kid-friendly: Chicken nuggets are popular with kids and adults alike. Making healthier baked versions at home can help the whole family eat better.
Potential Downsides of Chicken Nuggets
But if you eat store-bought chicken nuggets often, there are some things you might want to avoid:
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There is a lot of extra fat and calories in chicken nuggets. Even though chicken is a lean protein, the coating, frying, and freezing process adds a lot of extra fat and calories.
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Nutritional quality: Chicken nuggets lack the vitamins, minerals, and fiber found in whole pieces of chicken or chicken breast. The processing strips away most of the original nutritional benefits.
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Highly processed: Most store-bought chicken nuggets are made with artificial preservatives, fillers, and flavorings. These processed ingredients are unhealthy.
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Unhealthy ingredients: The batter used on most chicken nuggets contains refined flour, sugar, and trans fats from hydrogenated oils. These can all negatively impact health.
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Fried foods: Fried nuggets absorb a lot of oil, which is high in inflammatory omega-6 fats. These oils degrade when reheated.
Tips for Healthier Chicken Nuggets
Luckily, it’s easy to tweak chicken nuggets to make them a healthier option:
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Choose air-fried or baked versions. Skip the deep frying to eliminate the oil and fat.
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Make them from scratch. Homemade nuggets let you control the ingredients. Try coating chicken breast chunks in almond flour, protein powder, or breadcrumbs.
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Use healthy oils. Coat nuggets lightly in avocado oil or olive oil to add healthy fats.
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Avoid batter. Batter adds unnecessary carbs and calories. Stick to lighter breadcrumb or protein coatings.
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Pick whole grain coatings. Use whole wheat panko breadcrumbs rather than refined white versions.
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Load up on veggies. Serve nuggets with plenty of roasted veggies or a big side salad for added nutrition.
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Watch portions. Stick to a serving of 4-6 nuggets, around 3-4 ounces of chicken.
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Choose organic and free-range. Opt for higher quality chicken from chickens fed a natural diet to get more nutrients.
Healthy Homemade Chicken Nugget Recipes
Making chicken nuggets at home lets you control the ingredients. Here are some delicious and nutritious recipes to try:
Baked Parmesan Chicken Nuggets
Coat chicken pieces in egg, parmesan cheese, and panko breadcrumbs. Bake at 425°F for 15 minutes until golden brown.
Zesty Lemon Chicken Nuggets
Marinate chicken in lemon juice, garlic, and herbs. Coat in almond flour and bake.
Crispy Ranch Chicken Nuggets
Toss chicken pieces in Greek yogurt ranch before coating in crushed cornflakes. Bake at 400°F for 12-15 minutes.
Buffalo Chicken Nuggets
Coat baked chicken chunks in hot sauce and serve with a side of Greek yogurt ranch.
Crunchy Protein Chicken Nuggets
Dredge chicken pieces in egg whites and whole wheat flour. Coat in protein powder and bake.
The Verdict: Can They Help With Weight Loss?
Overall, commercially prepared chicken nuggets won’t do you any favors when trying to lose weight, due to being fried and highly processed. However, swapping homemade baked nuggets using simple whole food ingredients can absolutely be included as part of a healthy weight loss diet.
Chicken nuggets offer a nutritious protein option that helps support fat loss and muscle tone. Just be mindful of unhealthy preparation methods and ingredients. With some simple tweaks, chicken nuggets can be transformed into a lean, protein-packed addition to a balanced weight loss meal plan.
How much chicken is actually in chicken nuggets?
Researchers in one study examined a randomly selected chicken nugget from two different unidentified chains. The first nugget was only around 50% muscle tissue. The remainder was mostly fat, with some blood vessels and nerves in the mix. The second nugget was around 40% muscle tissue, with the rest being primarily fat, plus some bone pieces and connective tissue.
With obesity recognized as a chronic disease by the American Medical Association, choosing healthy meal options is crucial to living a healthy lifestyle. Even though many people find the thought of eating nerves, bone, and blood vessels gross, it may be more important to know that chicken nuggets have more fat, less protein, more sodium, and more carbohydrates than raw chicken.
Nuggets also have extra fillers and preservatives like sodium acid pyrophosphate (a leavening agent used in breading) and other unknown, multisyllabic ingredients.
The researchers say that “food science has made it possible to change a great source of lean protein into a variety of processed poultry products that are sold as cheap convenience foods but are high in salt, sugar, and fat.”
Know what you’re getting
When choosing meal options for your family, learn to read labels. Opt for foods that have a simple ingredient list and, in the case of chicken products, list chicken as the first ingredient.
“Most people probably do not order a box of chicken nuggets thinking it’s health food,” admits dietitian Laura Jeffers, MEd, RD, LD. “Restaurants make ingredient lists and nutrition facts available for consumers who want to know. But to me, this research underscores the importance of knowing the nutritional value of what you eat. “If the content of chicken nuggets is unappetizing to you, that may be a healthy (and possibly intended) response, too.”
Jeffers goes on to explain: “As a registered dietitian, I frequently talk about the benefits of eating ‘whole foods’ — meats, vegetables and other foods that are not processed.”
She says whole foods and other nutrient-dense foods are more likely to contain the essential vitamins, minerals and fatty acids your body needs. Processing can remove or reduce these and increase the sodium, fat and other potentially unhealthy elements. Realistically, people will eat fast food meals for convenience on occasion. But consider ordering the unbreaded version instead. Try not to make mystery meat a staple of your diet.
I lose weight eating these Low Carb Chicken Nuggets #shorts
FAQ
Can you eat chicken nuggets on a diet?
There are several reasons why you shouldn’t eat Chicken McNuggets every day: Nutritional Balance: Chicken McNuggets are high in calories, fat, and sodium but low in vitamins, minerals, and fiber. A diet lacking in these nutrients can lead to deficiencies and health problems over time.
Can I eat chicken and still lose weight?
Adding chicken breast to your salad and eating it every day can help you lose weight and improve your overall health. Chicken is a lean protein source that is low in calories and fat, and it also provides other important nutrients. Eating chicken as part of a weight-loss diet can help you lose more weight and body fat.
How many calories are in 10 chicken nuggets?
Are air fried nuggets good for weight loss?
Air fryers seem like a healthier alternative to methods like deep frying because they make food taste like it was fried but with fewer bad effects. Using less oil to prepare food may help with weight management and the prevention of obesity-related health conditions.