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 healthy 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 an inexpensive, 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 not only does it curb hunger, but it also helps to maintain muscle and keep blood-sugar levels balanced as you’re losing weight. And when it comes to choosing lean meat, white-meat poultry is an excellent choice because it is low in saturated fat, while still providing you with vital amino acids.

In addition, poultry is rich in vitamin B6, which is essential 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 and the South Beach Diet

On Phases 1 and 2, fatty fowl is restricted because it tends to be higher in saturated fat and cholesterol. Once you reach Phase 3, you can enjoy dark meat chicken and turkey in moderation, along with goose on occasion. Turkey or chicken sausage is allowed on all phases as long as it’s low-fat or reduced-fat. Check labels carefully and avoid brands that have sugars, added fats, and bread crumbs.

Here’s a complete list of poultry to enjoy and avoid:

Phase 1 Poultry to Enjoy:

• Chicken breast
• Turkey breast
• Turkey bacon
• Low-fat turkey sausage
• Low-fat chicken sausage
• Ground chicken breast
• Ground turkey breast
• Cornish hen (without skin)
• Duck breast (without skin)

Phase 1 Poultry to Avoid:

• Processed poultry, such as packaged chicken nuggets or patties
• Goose
• Dark-meat chicken and turkey, including legs, wings, and thighs

Phase 2 Poultry to Enjoy:
Follow the guidelines for Phase 1

Phase 3 Poultry to Enjoy (in moderation)

• Goose
• Dark-meat chicken and turkey, including legs, wings, and thighs

Phase 3 Poultry to Avoid:

• Processed poultry, such as packaged chicken nuggets or patties

See all South Beach Diet Tips.