True adherents to the low-carb diet craze believe that the eating plan keeps your body's insulin level low, which in turn speeds fat burning. Critics worry that too many people will sacrifice healthy fiber in the name of losing weight, perhaps unnecessarily. Concerns also exist about the health consequences of eating fatty proteins like bacon and butter. Fortunately, chicken contains enough lean protein and other nutrients to satisfy both camps.
Low-Carb Diets
While books and websites devoted to low-carb diets run the gamut from Atkins to The Zone, the basic tenets of the diets remain the same. According to the Mayo Clinic, most low-carb advocates emphasize eating protein and fats, while choosing non-starchy vegetables over high-carb produce like potatoes and sweet fruits. Some low-carb dieters focus mostly on keeping their daily carb count between 50 and 150 g per day, while others also work to make their food choices ones that emphasize healthy fats, lean proteins and antioxidant-rich vitamins.
Carbs in Chicken
While fat and cholesterol counts vary depending on whether you choose white or dark meat, skinless or skin-on, stir-fried or poached, the carbohydrate count for most chicken dishes is 0 grams. Whether it's a roasted drumstick or a poached chicken breast, the high-protein meat won't add any carbohydrates to your meal plan, according to the United States Department of Agriculture.
Chicken Meals to Avoid
As with all foods, adding breading of any kind significantly affects the carb count. Deep-fried foods not only add artery-clogging cholesterol, but usually feature thick batter that ups the carb count. The average serving of fried chicken breast contains 12 g carbohydrates, while a drumstick has almost 6 g, according to the USDA. A small chicken pot pie contains almost 50 g of carbs. Chicken filet sandwiches at fast food restaurants average 39 g carbohydrates. Finally, watch out for high-sugar barbecue sauces when grilling. Most contain about 5 g of carbs per tbsp, which adds up quickly.
Low-Carb Chicken Options
Roasting, poaching or stir-frying chicken pieces allows you to reap the benefits of the bird's high protein content without adding to your day's carb intake. Save some roasted chicken to shred into a salad or soup for an additional low-carb meal. If you wish to have the crispiness of the fried chicken without a high carbs, try a simple dusting of flour before frying. This method keeps the count to about 1 to 2 g carbohydrates per serving, according to the USDA. Alternatively, finely chop nuts in a food processor, coat chicken in an egg wash, roll the pieces in the ground nuts, and bake in the oven.
Additional Benefits
Chicken breast is naturally low in saturated fat and dietary cholesterol. A serving provides more than half of your day's requirement of protein. It is also high in B vitamins, phosphorus and selenium, while also contributing zinc, magnesium, iron and vitamin D.
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