What can be more delicious than crispy fried chicken? Nothing, we can say. Yet, although this meal is highly appreciated worldwide, its healthiness is doubtful. Let’s discover fried chicken, its origins, energy value, and its pros and cons together with the 95 Nutrition health blog.

The Roots of Fried Chicken: Who Created It?

The idea of consuming poultry is common for all of humanity as chicken meat is relatively cheap to grow and produce, and its nutritious value is high. Chicken is no doubt the most affordable protein source today. Its fried version has been well-known since ancient times. It is proven that ancient Scots cooked poultry in big amounts of fat, as ancient Chinese cooks did. The tradition of deep frying chicken is a staple for Southern American inhabitants, and with the emigration of LATAM people to North America and the advent of Europeans and Africans, this tradition developed into a strong and highly appreciated cooking principle.

Today, in the US, fried chicken meals are extremely diverse. From KFC to Tennessee’s hot chicken, from Buffalo wings to General Tso’s Chicken, from Cajun chicken of Southern states to Orange chicken, which is a mixture of American and Chinese cuisines, chicken is loved by millions of people across the US.

Health Risks and Benefits of Consuming Fried Chicken Regularly

At once, nutritionists are not happy with the popularity of fried chicken. There are a couple of reasons for such an attitude.

  1. Frying and especially deep frying are cooking methods which have almost nothing in common with HLS. When a product is poured in big amounts of hot fat, it accepts too much fats, and becomes oily, and as fats for frying typically contain too much trans fats and saturated fats, they are truly unhealthy.
  2. Although chicken is a dietary protein, when it is fried, it has, on average, more than 246 calories per 100 g.
  3. The crust on fried chicken is what we all love the most, but due to thick breading which often includes bread crumbs, corn flakes, flour, and other gluten sources this crust becomes an additional load on our digestion and adds more carbs and fats to daily menus.
  4. The taste of fried chicken is caused by the Maillard reaction, the process which involves the degradation of proteins and their reaction with a wide range of saccharides. However, fried chicken restaurant chains add to this taste more by using extreme amounts of salt, sugar, sodium, and MSG. That’s also not healthy.
  5. Finally, fried chicken is often combined with French Fries, sauces and dips which increases the calorie levels even more.

Thus, if you consume fried chicken regularly, you can face the following health risks:

  • High-calorie content is a path to weight gain.
  • The risks of LDL cholesterol increase are high because fats used for frying include big amounts of saturated fats.
  • Heart stroke and other cardiovascular issues also are connected to regular consumption of deep-fried meals including chicken.

At once, it’s not so bad as you think, as fried chicken has its benefits as well:

  • It’s highly nutritious and rich in vitamins and a source of protein.
  • The combo of micronutrients in fried chicken is necessary for immune system support.

At last, it’s simply delicious, and when you feel satisfied and happy after eating fried chicken, it helps support your mental health.

How to Make Fried Chicken Healthier?

What to do then, and how to consume fried chicken healthily? Let’s decide on the most effective ways to choose fried chicken meals or how to cook them healthier.

How to Make Fried Chicken Healthier
  1. Choose the right parts of the chicken. Whole chicken breasts are more dietary, their thighs and wings are more calorie-intense.
  2. Remove the skin before frying chicken if you cook it yourself. The skin is a source of unnecessary fats and its impact on health is poor.
  3. Decide on air frying rather than on deep frying. This method helps to gain the taste, flavor, and crust we love, but it makes chicken less calorie-intense.
  4. Combine your fried chicken with low-calorie sauces and garnishing. This meal perfectly matches with salads, vegetables, and yogurt-based sauces which are healthy and help reduce overall calorie levels.

If talking about takeaways, the best idea is to avoid chicken meals with thick bread coating. Thus, fried chicken chains are not the best choice. Better select some meals based on fried chicken which are healthier:

  • Cajun chicken is rich in spices and it is cooked without too thick breading.
  • General Tso’s Chicken is a Chinese staple dish which is one of the healthiest ones among fried chicken options.
  • Buffalo Wings are typically not a dietary product, but at 95 Nutrition, we have its healthier option, for example, our Buffalo Wing Wrap.
  • Tuscan Chicken is a combo of various vegetables and creamy chicken which is also better than simply fried chicken.

So, fried chicken is not 100% healthy but you can reduce its bad impact and enjoy your favorite tastes by choosing healthier cooking methods and balanced combos of chicken and garnishing, Moreover, you can make it even simpler as lots of fried chicken lunch options are available in 95 Nutrition, and all you need is to decide on what you want to eat and order it from us.