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Money Blog: Why You Should Consider Swapping Out the Chicken Breasts in Your Shopping Basket | UK News
It can be difficult to balance the demands of eating well without spending a lot.
In this series, we try to find the healthiest options in the supermarket at the best value – and we enlist the help of Sunna Van Kampenfounder of Tonic Health, who went viral on social media for reviewing his diet in search of healthier choices.
In this series, we don’t try to find the healthiest option, but we help you get the best nutritional value for as little money as possible.
Today we are looking at chicken.
“When it comes to healthy eating, the first thing that comes to mind is chicken breast,” says Sunna.
That’s mainly because it’s lean, versatile, and packed with protein, making it a staple in many health-conscious kitchens.
“But what if we told you there were even better options for your wallet and your health?” Sunna says.
Cost savings
Chicken breast fillets can be expensive – costing on average around £8.33 per kilo.
In contrast, chicken thighs usually cost around £3.30 per kilo.
“That’s less than half the price,” says Sunna.
“To put this into perspective – over the course of a year this could save you over £261.56, assuming you consume 1kg per week in your home. It’s worth saving.”
Nutritional value
Many people prefer chicken breasts because of their lean proteins, but chicken thighs have their own set of nutritional benefits.
“Although they are higher in fat, it is important to note that they contain more healthy monounsaturated fats, which are good for heart health,” explains Sunna.
“Plus, they are at least twice as rich in iron, zinc and B12.”
These are essential minerals that help boost your energy and overall well-being.
Much of this advantage is due to the fact that thighs have more articular cartilage and tendons – which naturally increase the chicken’s collagen content – helping to nourish the hair, skin and nails.
“Chicken thighs are not only nutritious, but also known for their flavor,” highlights Sunna.
“When you slow cook bone-in chicken thighs, you also get the benefits of the bone broth in the stew, 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 can stomach it, there’s a cut of chicken that’s ultra-affordable and officially one of the most nutrient-dense foods in the world.
“Chicken liver is one of the most economical sources of protein and nutrients out there,” says Sunna.
“At £3.42 a kilo, they are a similar price to thighs but contain a more powerful suite of nutrients.”
Chicken livers should really be considered a superfood due to their high nutrient density, in Sunna’s opinion.
“They are an exceptional source of vitamin A, which is crucial for vision, immune function and skin health.
“They also have high levels of B vitamins, especially B12, which is vital for brain health and energy production.
“In addition, chicken liver is rich in folic acid and iron.”
While you may be hesitant about the flavor or texture of chicken livers, they are incredibly versatile and can be prepared in ways that make them more palatable.
Sunna’s idea is simply to quickly fry the livers with onions, mushrooms and a spicy sauce like peri-peri.
“Swapping chicken breasts for thighs or livers is not just a cost-saving measure; It’s a health improvement.
“By embracing these underappreciated parts of the bird, you’ll enjoy richer flavors, diverse nutrients and significant savings.”
A note about organics
“The health of the bird and its quality of life will directly affect the nutrition and quality of the meat it consumes and, therefore, if you can afford it, always opt for free-range or organic chicken.”
The nutritionist’s view – from Nichola Ludlam-Raine, nutritionist at nicsnutrition.com…
“When it comes to economical eating, chicken thighs significantly outperform chicken breasts.
“Although chicken breasts are known for their lean protein content (i.e. low calorie and low fat), chicken thighs actually offer great nutritional benefits, such as the presence of more connective tissue in the thighs, which increases collagen intake, which is beneficial for skin, hair and joint health.
“As a nutritionist, I recommend avoiding skin, to reduce your intake of saturated fat – as the preferred type of fat for health is unsaturated fat, which is found in higher levels in plant-based foods such as olives, nuts, seeds and avocados. .
“Chicken livers are rich in vitamin A, essential for vision, immune function and skin health, and also have significant levels of B vitamins, iron and folic acid, supporting brain health and energy production.
“Due to its vitamin A content, however, liver, as well as pâté, should be avoided during pregnancy (note that plant-derived vitamin A, i.e. beta-carotene, does not need to be avoided).
“When it comes to diet, balance and variety are key, and while including richer sources of meat, such as chicken thighs and liver, may be a good idea from time to time, I would recommend also including other, cheaper and healthier sources of protein. lean foods, including lentils, beans, chickpeas, tofu, eggs, as well as canned oily fish – the latter also for its omega 3 fatty acid content.”
Read more from this series…