Chicken liver has surged in popularity within many wellness circles, praised for its nutrient density and health benefits. Organ meats, like chicken liver, are nutritional powerhouses that offer a wealth of essential nutrients. This article explores the benefits of incorporating chicken liver into a carnivore diet, its nutritional profile, potential risks, and how to source high-quality options.
Introduction to Chicken Liver and the Carnivore Diet
The carnivore diet, which involves consuming primarily animal products, has gained traction for its potential health benefits, ranging from improved digestive health to enhanced mental clarity. Advocating for the consumption of the entire animal, including organ meats, this variation aims for a rounded nutrient profile. Chicken liver, in particular, offers a unique blend of vitamins and minerals that can complement this diet.
Nutritional Profile of Chicken Liver
Chicken liver is a powerhouse of nutrition, densely packed with essential nutrients that play important roles in maintaining and enhancing health.
Key Nutrients
- Vitamin A: A 2-ounce serving of chicken liver offers about 5,864 international units of vitamin A. Vitamin A is vital for maintaining healthy vision, supporting immune function, and ensuring the normal functioning of the heart, lungs, and kidneys.
- B Vitamins: Chicken liver is an excellent source of B vitamins, particularly vitamin B12, with a 2-ounce serving containing upwards of 7.41 micrograms. B12 supports the nervous system, DNA and your energy levels. B12 deficiency has been linked to dementia, cardiovascular disease, and depression, making it extremely important to incorporate into your daily diet. Chicken liver is also high in folate (B9), which your body needs to form DNA and other genetic materials and for your cells to divide.
- Iron: Iron is another major nutrient found abundantly in chicken liver, with a 2-ounce serving providing about 5.12 milligrams. Iron enables your body to use oxygen efficiently and to make new red blood cells. This mineral also plays a role in cell division and the health of your immune system. An iron deficiency can cause fatigue, decreased oxygen and a weakened immune system. This mineral is key for forming hemoglobin, which transports oxygen in the blood, and supports energy production and metabolism.
- Zinc and Selenium: Chicken liver is a good source of zinc and selenium. Zinc, with about 1.75 milligrams in a 2-ounce serving, plays a role in wound healing, immune system function and cell division and supports immune function, wound healing, and DNA synthesis. There’s a large amount of selenium found in chicken liver. Well, selenium is known for its antioxidant properties and its essential support of the thyroid gland.
- Vitamin C: Chicken liver is also a somewhat surprising source of vitamin C. In fact, the fact that chicken liver contains vitamin C also tends to get overlooked. This might be because of the feeding regimen of the chicken. Offal is a common source of vitamin C, whereas muscle meat is not.
Macronutrient Composition
Chicken liver is high in protein and low in fat, particularly saturated fat. It’s also somewhat low in calories. 1/2 pound of Carnivore chicken liver is as follows:
- Calories: 150-200 calories
- Protein: 20-25 grams
- Fat: 5-10 grams
- Carbohydrates: Less than 1 gram
Benefits of Including Chicken Liver in a Carnivore Diet
Including chicken liver in a carnivore diet can provide several health benefits:
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Simplified Nutrition
One of the most appealing aspects of the carnivore diet is its simplicity. With a focus solely on animal products, individuals find meal planning and preparation less time-consuming and more straightforward. Chicken liver seamlessly fits into this dietary approach, offering a concentrated source of essential nutrients.
Enhanced Digestive Health
Many people turn to the carnivore diet to alleviate digestive issues. The elimination of fiber-rich plant foods can lead to reduced bloating, gas, and inflammation in the gut for some individuals. Chicken liver is easily digestible and provides essential nutrients without the fiber found in plant-based foods.
Weight Loss and Improved Body Composition
The high protein and fat content of the carnivore diet can enhance satiety, leading to reduced calorie intake without the need for deliberate restriction. Chicken liver is rich in high-quality protein, which provides amino acids essential for muscle growth and repair.
Reduced Inflammation
Chronic inflammation is a root cause of many diseases, and the carnivore diet’s elimination of processed foods and plant-based anti-nutrients that can trigger inflammation in some individuals (such as lectins, gluten, and phytates) may lead to decreased inflammation markers.
Better Mental Health and Cognitive Function
In our clinical practice, we have seen positive effects on mental health and cognitive function. The diet’s high content of omega-3 fatty acids, vitamins B12 and D, and minerals such as zinc and iron, all crucial for brain health, could explain these benefits.
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Regulation of Blood Sugar and Improvement in Metabolic Health
By eliminating carbohydrates, the carnivore diet can stabilize blood sugar levels and improve insulin sensitivity.
Potential to Alleviate Autoimmune and Skin Disorders
The carnivore diet can help reduce symptoms of autoimmunity and skin disorders such as eczema, psoriasis, and rheumatoid arthritis.
Potential Risks and Considerations
While chicken liver is acclaimed for its rich nutrient profile, offering a myriad of health benefits, overconsumption poses potential risks, notably vitamin A toxicity.
Vitamin A Toxicity
Chicken liver contains significant amounts of vitamin A, a fat-soluble vitamin essential for vision, immune function, and skin health. However, its lower vitamin A content compared to beef liver means the risk of toxicity is reduced, though not eliminated. Vitamin A toxicity can lead to symptoms such as headache, nausea, dizziness, and in severe cases, liver damage and neurological issues.
Research also shows that vitamin D increases the toxicity threshold, which means a typical 160lb male could increase his vitamin A threshold to 200,000 IU a day, with the right vitamin D supplementation.
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Cholesterol
One chicken liver has 248 milligrams of cholesterol. Healthy adults with normal LDL cholesterol readings should consume less than 300 milligrams of cholesterol each day, the American Heart Association reports. The cholesterol content makes chicken liver only an occasional part of your diet.
Antibiotics and Toxins
Different antibiotics are given to livestock animals to both treat and prevent bacterial infections. Although there are regulations that govern their use, some of these antibiotics can be taken in by humans when they eat the meat or eggs from these animals. Because the liver is the organ that filters and removes substances from the blood, the buildup of these drugs is likely to be higher in this type of meat.
To minimize the chance of exposure in chicken liver, do your best to understand if the chickens were exposed to pesticides in their feed or living environment.
Sourcing High-Quality Chicken Liver
When including organ meats, particularly liver, into your diet, the emphasis on sourcing the highest quality available cannot be overstated. The liver, a vital organ for detoxification, processes and neutralizes toxins from the body. Consequently, the quality of the liver you consume directly impacts the purity and nutritional value of the organ meat on your plate.
Opting for corn and soy-free chicken liver is also advisable if possible. Chickens raised without these common feed ingredients are generally healthier and their livers are less burdened by toxins, making the liver you consume safer and more nutritious.
High-quality chicken liver not only offers a richer nutrient profile, including essential vitamins, minerals, and fatty acids, but also ensures you’re minimizing your intake of unwanted chemicals and toxins.
Factory-farmed liver often comes from animals raised on inadequate diets in overcrowded conditions. On the other hand, ethically sourced and humanely harvested meat comes from animals that enjoy optimal nutrition and stress-free conditions. These animals live in a naturally healthy environment, so no antibiotics or GMOs are needed.
Chicken Liver vs. Beef Liver
While both chicken and beef liver are nutritious, there are key differences. Beef liver is higher in nutrients like vitamin A, niacin, potassium, and copper. Chicken liver has a milder taste and softer texture.
Nutritional Comparison
When it comes to macronutrients, per 100g, they’re both pretty close. Beef and chicken livers’ micronutrients are where things get interesting. As you can see from a quick scan of the table below, beef liver is higher in nutrients like vitamin A, niacin, potassium, and copper. Because of this, it’s impossible to say one is better than the other nutrition-wise.
Incorporating Chicken Liver into Your Diet
Incorporating chicken liver into a carnivore diet should be a decision based on personal preference and enjoyment rather than a perceived obligation. While chicken liver is nutrient-rich, offering a unique blend of vitamins and minerals beneficial for health, it’s essential to consider that nutritional adequacy on a carnivore diet can be achieved without the inclusion of organ meats. Forcing yourself to eat chicken liver, or any organ meat for that matter, if you dislike its flavor or texture, is unnecessary and can take away from the pleasure and sustainability of your diet.
Preparation Tips
Both chicken and beef liver take just minutes to cook. Just one word of caution: be wary of overcooking!
Chicken liver has a mild, slightly sweet taste and a creamy, light texture.
Tip: Soaking beef liver in a cup of milk for at least an hour before cooking can help keep it tender.
Recipes
There are numerous Carnivore diet recipes on the Internet, but you must try this Carnivore chicken liver recipe at least once.
How to Make Carnivore Chicken Liver in Only 10 Minutes
Ingredients
- 1/2 lb. chicken liver
- 2 tbsp butter
- 1 pinch salt
- 1 pinch pepper (optional)
Instructions
- Rinse chicken livers and cut them into pieces.
- Melt butter in a skillet over medium heat.
- Place the liver in the butter skillet and cook for 5-7 minutes until no longer pink.
- Serve hot, and enjoy!
Other Serving Ideas
- Saute sliced chicken liver with chopped onions, potatoes, mushrooms and bell peppers for a nutritious hash.
- Puree cooked chicken liver with a drizzle of oil and your favorite herbs and spices for a nutrient-dense dip that pairs well with whole-grain crackers.
- Thread raw chicken livers onto skewers with bay leaves. Grill the livers until they become firm and season with salt and pepper.