A great big roast turkey is a Thanksgiving staple. This leaner meat also makes a great base for sandwiches and can even substitute for ground beef in some dishes. Processing turkey to taste like beef can save you some saturated fat. Turkey is an excellent source of protein, containing all the essential amino acids. By choosing products that are lower in fat and sodium, you can make sure that the turkey you eat is a healthy choice.
Amino Acid Profile
Turkey is a great source of high-quality, complete protein. If you include turkey in your diet, the chances of an amino acid deficiency are unlikely, unless you have impaired absorption for other medical reasons. In 2004, a study in the "Journal of the American Geriatrics Society" found that older adults in rural Pennsylvania who included poultry in their diets had a better overall nutritional status. As with all meats, turkey contains the full range of essential amino acids. One amino acid in particular, L-tryptophan, has given turkey the reputation of making you sleepy. Although tryptophan gets converted to serotonin in the brain, this effect will not make you too tired unless you consume L-tryptophan in an isolated dose, not in a food like turkey.
Turkey vs. Beef
Beef is also an excellent source of complete protein, with all the essential amino acids. However, most beef products tend to be higher in saturated fat, which has been linked to heart disease. When comparing 3.5 ounces of ground beef to 3.5 ounces of turkey, there is 12 percent more saturated fat in beef for about the same amount of protein, 27 grams. In this particular product, the sodium and cholesterol is slightly higher in the ground turkey. It is important to look for turkey products that are not only lean but also lower in sodium to keep your blood pressure in mind.
Cutting the Fat
The best way to get more amino acids from your portion of turkey is to cut the fat. If you purchase a roasted turkey, remove the skin. The skin of turkey and chicken is very high in saturated fat. Do not be fooled into assuming that ground turkey is always leaner than beef. Check the percent lean on the meat label. If you are not sure, ask the butcher working at the deli. And remember, use a light hand with the gravy. Smothering turkey in gravy changes it from a lean protein to a fattening dish.
Compete Protein and More
Along with all of the important amino acids in turkey, it is also high in key minerals like zinc, selenium, iron and phosphorus. Turkey is a good source of B-vitamins, especially niacin and vitamin B6. Because turkey is such a great source of protein, you do not need a large portion to get all the benefits. For most people, having one meat serving that is the size of your palm is enough for the day. Try to get protein from a variety of sources. Plant proteins like beans, nuts and whole grains are also an important part of a healthy diet.
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