Can you eat chicken on a keto diet?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief article, we will answer the question, “Can you eat chicken on a keto diet?” This article will present an in-depth analysis of the keto diet, the intake of chicken on a keto diet and the ways to add chicken to our keto diet. In addition, we will also discuss the pros and cons of chicken ingestion on a keto diet.
Can you eat chicken on a keto diet?
Yes, you can eat chicken on a keto diet, as it is low in carbs and it contains a high content of proteins. The thighs of chicken are more beneficial to eat on a keto diet because of high-fat content that makes you feel full for a longer time and it also helps to lose weight (1-4).
What is a keto diet?
The keto diet is a truly low carbohydrate and high-fat diet, it has many characteristics in common with the Atkins and low-carb diets (4).
A ketogenic diet involves considerably decreasing carbohydrate consumption below than 50 g a day, and substituting it with fat and proteins (4,5,6).
Since your body usually uses carbohydrates as the main energy source, when it runs out of substrate (carbs), you will start to use fats as an energy source instead of carbs (4,5,6).
This change of using fats as an energy source is a metabolic phase known as ketosis (4,5,6).
When this happens, the body becomes extra proficient at burning fat for energy. It also transforms fat into ketones in the liver, which can give energy to the brain (4,5,6).
However, your body can be tempted to use some proteins from your muscles to make energy; this could result in muscle mass loss. Therefore, it is important to eat a proper amount of proteins and exercise frequently (4,5,6).
What are the health benefits of a keto diet?
As everything has its own positive and negative aspects. In the same way, the keto diet has its benefits which are stated as (4,5,6):
- Ketogenic diets can cause notable reductions in blood glucose and insulin levels, helpful to control diabetes.
- A keto diet could help regulate the lipoproteins, cholesterol, and triacylglycerols on blood; hence, it could reduce the risks of cardiovascular risk. .
- It is discussed that it could regulate the brain functioning level, useful to reduce epilepsy episodes.
- It also helps to lose weight and body fat mass due to less carb and high fat consumption.
You can find related information about the keto diet in this article.
Regarding the health concerns about keto diet, one of the most common consequences are nutritional deficiencies, especially in vitamin C and fiber due to the low intake of fruits and vegetables (4,5,6).
A deficiency of vitamin C and fiber will lead to a weak immune system, as well as higher risk of constipation (4,5,6).
What is the nutritional composition of chicken?
Chicken is rich in high quality proteins (which will be discussed in a few paragraphs) and micronutrients like vitamins and minerals that nourish your body. A 100 g serving of cooked chicken provides:
| Chicken thighs | Chicken breast | Chicken wings | |
| Energy | 179 calories | 165 calories | 254 calories |
| Proteins | 24.8 g | 31 g | 23.8 g |
| Carbohydrates | 0 g | 0 g | 0 g |
| Fat | 8.15 g | 3.57 g | 16.9 g |
| Cholesterol | 113 mg | 85 mg | 141 mg |
| Niacin | 6.21mg | 13.7 mg | 6.32 mg |
| Selenium | 27.1 microgram | 27.6 micrograms | 25.5 micrograms |
| Phosphorus | 230 mg | 228 mg | 147 mg |
| Vitamin B6 | 0.462 mg | 0.6 mg | 0.558 mg |
| Vitamin B12 | 0.42 microgram | 0.34 microgram | 0.35 micrograms |
| Riboflavin | 0.218 mg | 0.114 mg | 0.153 mg |
| Iron | 1.13 mg | 1.04 mg | 0.84 mg |
| Zinc | 1.92 mg | 1 mg | 1.64 mg |
| Thiamine | 0.096 mg | 0.07 mg | 0.065 mg |
| Copper | 0.067 mg | 0.049 mg | 0.041 mg |
Adapted from USDA FoodData Central (1,2,3).
As you can see, the different pieces of chicken can provide you with different types of nutrients. You can choose the piece that better fits your needs in terms of fats and proteins.
If you want to know your exact requirements, you should look for a nutritionist’s advice; he or she will adjust all your macronutrients requirements.
What are the health benefits of eating chicken?
Protein plays a significant role in constructing and repairing the tissues of the body, and also has a role in the maintenance of muscle mass (7).
Furthermore, protein is also critical for creating immune cells, hormones, enzymes and even neurotransmitters. Therefore, proteins are required for almost all metabolic processes in your body, and overall, a good health (7).
Selenium is a trace mineral that plays a vital role in the maintenance of a good thyroid function, and boosts the immune system of the body thanks to its antioxidant properties (8).
Chicken is also a significant source of vitamins such as B6, B12, niacin that is important in brain health, synthesis of DNA and, it also helps to an efficient metabolism of macronutrients, hence, producing energy in the body to perform daily activities (8).
In short, we can say that chicken is a good source of many key nutrients that play a significant role in body maintenance.
Take a look at this website to learn a lot of delicious recipes for chicken.
What are some health concerns of eating chicken?
The health concerns of eating chicken are determined by the way you prepare chicken rather than the chicken by itself.
Fried chicken such as chicken nuggets, popcorn, and chicken tenders is not as healthy as a grilled chicken;these are also unhealthy preparations because they have more calories, oxidized fats due to frying, and carbs (9).
Chicken is also processed to produce sausages, ham, and similar products. The additives like nitrites and nitrates, and the high concentration of sodium in processed meat also enhances the risk factor for heart diseases, certain types of cancer, and type 2 diabetes (10,11).
Other FAQs about Chicken that you may be interested in.
Can you eat chicken during lent?
Can you eat cooked chicken left out overnight?
Can you eat cream of chicken soup by itself?
Conclusion
In this brief article, we have answered the question, “Can you eat chicken on keto?” This article presented an in-depth analysis of the keto diet, the intake of chicken on a keto diet and the ways to add chicken to our keto diet. In addition, we will also discuss the pros and cons of chicken ingestion on a keto diet.
References
- FoodData central [Internet]. Usda.gov. [cited 21 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
- FoodData central [Internet]. Usda.gov. [cited 21 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173629/nutrients
- FoodData central [Internet]. Usda.gov. [cited 21 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172388/nutrients
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Oliveira NC de, Sousa GK de, Ribas Filho D. Therapeutic Indications of the Ketogenic Diet: A Integrative Review. MedNEXT, 2021 15;2(3):63–68.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
- Grootveld M, Percival BC, Leenders J, Wilson PB. Potential adverse public health effects afforded by the ingestion of dietary lipid oxidation product toxins: Significance of fried food sources. Nutrients, 2020;12(4):974.
- Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol, 2021;36(9):937–51.
- Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium intake and hypertension. Nutrients,2019;11(9):1970.
