Is chicken or turkey a mainstay of your meals? Then you’re in luck. You can enjoy a variety of poultry dishes on all Phases of the South Beach Diet. Whether you’re preparing an elegant recipe for a dinner party or looking for a light, easy meal, poultry is a versatile and delicious protein option because it lends itself to a wide range of sauces and seasonings and can be served with a variety of sides. From turkey burgers to grilled chicken, Cornish game hens to duck breast, poultry is a nutritious and satisfying food choice.
Dr. Arthur Agatston, creator of the South Beach Diet, recommends eating skinless chicken and turkey breast (whole or ground) because the white meat has less saturated fat than the dark meat. Cornish hen and lean duck breast without the skin are also great poultry options. Make sure to avoid dark meat (legs, wings, and thighs) and fatty fowl like goose until Phase 3. In addition, you’ll want to avoid eating processed poultry, such as packaged chicken nuggets or patties on all Phases, because they often contain the fattier dark meat as well as unhealthy additives.
The Benefits of
Poultry
Lean protein is a core part of the South Beach Diet because it curbs hunger,
helps to maintain muscle, and keeps blood-sugar levels balanced as you’re
losing weight. White-meat poultry is your best choice because it is low in
saturated fat and provides you with a full complement of essential amino acids.
In addition, poultry is rich in vitamin B6, which is important for regulating your metabolism and for helping to reduce the risk of heart disease. Vitamin B6 also plays a role in helping your body process carbohydrates and break down glycogen, a form of sugar that is stored in the body. Poultry is also a good source of niacin, which can help raise “good” HDL cholesterol and lower triglyceride levels.
Poultry on the
South Beach Diet
On Phases 1 and 2, fatty fowl is restricted because it tends to be higher in
saturated fat and cholesterol. Turkey or chicken sausage is allowed on all
phases as long as it’s low-fat (3-6 g of fat per 60 g serving). Check labels
carefully and avoid brands that have sugars, added fats, and bread crumbs.
Here’s a list of poultry to enjoy and avoid:
Poultry to Enjoy
on Phase 1:
- Chicken breast(without skin)
- Turkey breast (without skin)
- Turkey bacon
- Low-fat turkey sausage
- Low-fat chicken sausage
- Ground chicken breast
- Ground turkey breast
- Cornish hen (without skin)
- Duck breast (without skin)
Poultry to Avoid
on Phase 1:
- Processed poultry, such as packaged chicken nuggets or patties
- Goose
- Dark-meat chicken and turkey (legs, wings, and thighs)
Poultry to Enjoy
on Phase 2
Follow the guidelines for Phase 1
Poultry to Enjoy on Phase 3
All of the suggestions on Phase 1 as
well as the following, in moderation:
- Goose
- Dark-meat chicken and turkey (legs, wings, and thighs)
Poultry to Avoid
on Phase 3:
- Processed poultry, such as packaged chicken nuggets or patties
