Turkey, a popular and nutritious protein source, is a large bird native to North America, both hunted in the wild and raised on farms. Its meat is consumed worldwide and offers several potential health benefits. This article explores the advantages and disadvantages of including ground turkey in your diet.
Nutritional Profile of Turkey
Turkey is a rich source of essential nutrients. A serving of two thick slices (84 grams) of turkey provides:
- Calories: 117
- Protein: 24 grams
- Fat: 2 grams
- Carbs: 0 grams
- Niacin (vitamin B3): 61% of the Daily Value (DV)
- Vitamin B6: 49% of the DV
- Vitamin B12: 29% of the DV
- Selenium: 46% of the DV
- Zinc: 12% of the DV
- Sodium: 26% of the DV
- Phosphorous: 28% of the DV
- Choline: 12% of the DV
- Magnesium: 6% of the DV
- Potassium: 4% of the DV
The nutrient content varies depending on the cut of turkey. Dark meat, found in active muscles like legs and thighs, generally has more fat and calories than white meat, while white meat contains slightly more protein. Turkey skin is high in fat, meaning cuts with the skin on have more calories and fat than skinless cuts. For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat.
Health Benefits of Turkey Consumption
Turkey offers several potential health benefits that make it a valuable addition to a balanced diet.
Protein Source
Protein is essential for muscle growth and maintenance, providing structure to cells and aiding in nutrient transport throughout the body. A high-protein diet can also support weight loss by promoting feelings of fullness. Just 2 thick slices (84 grams) of turkey pack 24 grams of protein, which is 48% of the DV. Turkey is a great source of protein. The body uses protein to build and repair bones, muscles, cartilage, skin, blood, and tissue. Protein is a macronutrient, which means that your body needs a lot of it. Your body can’t store protein, so you need to consume it every day.
Read also: Flavorful Ground Turkey Mediterranean Dishes
Rich in B Vitamins
Turkey meat is a rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). Two thick slices (84 grams) of turkey provide 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12. These vitamins play crucial roles in:
- Vitamin B3 (niacin): Energy production and cell communication.
- Vitamin B6 (pyridoxine): Amino acid formation and neurotransmitter production.
- Vitamin B12: DNA production and red blood cell formation.
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin). Adding turkey to your weekly meal plan can help you get more B vitamins, which support your overall energy and health. A 3-ounce serving of ground turkey packs 50% of your daily value (DV) of vitamin B3 (also known as niacin), which helps your body turn food into energy, Keathley says.
Mineral Source
Turkey is loaded with selenium, zinc, and phosphorus. Selenium helps your body produce thyroid hormones, which regulate your metabolism and growth rate. Zinc is an essential mineral needed for many bodily processes, such as gene expression, protein synthesis, and enzyme reactions. Additionally, turkey provides small amounts of magnesium and potassium.
Heart Health
Eating foods like turkey, which are lower in saturated fat and cholesterol, makes them a good choice to help increase your resistance to heart diseases. Ground turkey is typically lower in saturated fat than ground beef. “Previous research suggests that a diet high in saturated fat can build up in your arteries, causing high cholesterol and raising your levels of LDL cholesterol (the bad type), which can put you at a higher risk for heart disease and stroke,” Keathley says. Ground turkey isn’t lower in total fat than beef, but it is lower in saturated fat. “Unsaturated fats are a protective healthier fat,” Keathley says.
Diabetes Management
Turkey is a protein, which means it won’t cause the blood sugar spike that you’d get from more sugar-rich and carb-rich foods. If you have diabetes, including turkey in your diet can help you to keep your blood sugar under control. Additionally, protein is key to building muscle and helping heal wounds, two key factors in managing diabetes.
Read also: Lean Ground Beef for Weight Loss
Protection From Cognitive Decline
Turkey and other kinds of poultry are part of the MIND diet. Scientists created the MIND diet to slow the mental decline associated with Alzheimer’s disease and other causes of dementia. By eating poultry products like turkey at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills.
Potential Risks and Considerations
While turkey offers numerous benefits, there are some potential risks and considerations to keep in mind.
Sodium Content in Processed Turkey Products
Processed turkey products, such as turkey ham, sausages, and nuggets, may contain large amounts of salt. Sodium is often added as a preservative or flavor enhancer. Research shows that consuming excess salt may increase your risk of stomach cancer, while cutting back on your salt intake may reduce high blood pressure. Some processed turkey products like salami and pastrami hold up to 75% of the DV for sodium per 3.5 ounces (100 grams). The same portion of turkey sausage supplies over 60% of the DV. In comparison, 3.5 ounces (100 grams) of unprocessed, cooked turkey provides just 31% of the DV for sodium. Therefore, to minimize your salt intake, choose unprocessed turkey over processed forms.
Higher sodium contributes to high blood pressure and risk of cardiovascular events. The American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of no more than 1,500 mg per day for most adults.
Comparison with Ground Beef
When choosing between ground turkey and ground beef, it's important to consider the nutritional differences. Although neither is inherently “better” than the other, there are some key differences in their nutritional content that you should be aware of - particularly when it comes to heart health, weight management, and blood sugar impact.
Read also: Delicious Keto Venison
Ground turkey and ground beef containing the same percentage of fat offer similar nutritional profiles. However, when they contain different fat percentages, there are differences worth discussing. Side by side, both 93% and 85% lean ground beef have slightly more protein than turkey of the same fat percentages for about the same number of calories. Beef also has less total fat, but turkey contains less saturated fat than beef. The leanest available ground beef comprises 95% lean meat and 5% fat, while 99% fat-free turkey is available.
Beef has more iron, zinc, and vitamin B12, which are nutrients that promote healthy blood, immunity, and nervous system health, than turkey. On the other hand, turkey contains higher amounts of some B vitamins needed for energy metabolism.
Preparation Methods
How you prepare your turkey matters. Seasonings and marinades can add sodium. Regular consumption of fried food has been linked to cardiovascular problems. Champagne said most of the oil in a fried turkey ends up absorbed by the skin. "The critical point is to properly fry the turkey," she said, by maintaining the correct cooking temperature during the frying process.
Other Considerations
- Tryptophan: Turkey is famously a source of the essential amino acid tryptophan, which helps the body synthesize protein but gets the blame for the post-feast sleepiness some people feel. Eating turkey at Thanksgiving should not make you any more drowsy than eating other meats, and sleepiness is likely due to consuming a large meal.
- Processed Meats: Many processed meats are smoked or made with sodium nitrites. These combine with amines that are naturally present in the meat and form N-nitroso compounds, which are known carcinogens. Studies have shown that processed meats are linked to the development of cancer.
Incorporating Turkey Into Your Diet
Turkey is incredibly versatile and can be included in your diet in endless ways. Fresh or frozen turkey can be purchased year-round from your local grocery store or butcher shop. This meat is often roasted in the oven but can also be slow-cooked using a slow-cooker or crock pot until tender. You can add it to dishes like salads, curries, casseroles, soups, and sandwiches. Ground turkey can be used to replace ground beef in dishes like spaghetti Bolognese or cottage pie.
Here are some nutritionist-recommended ground turkey recipes to try:
- Quick Turkey Meat Sauce: Packed with protein, veggies, and delicious flavor, this quick turkey meat sauce is great to have on hand when you need a healthy and hearty warm meal.
- Keto Turkey Burgers: With tons of protein and minimal carbohydrates, these grilled turkey burgers make an excellent choice for those on the keto diet or who are seeking more low-carb, high-protein meal options.
- Greek Turkey Meatballs: If you're looking for more variety in your meals, these Greek turkey meatballs are great for meal prep when trying to increase your lean protein intake. Plus, they're completely gluten-free!