Over the last century, the nutritional profile of chicken has undergone dramatic changes, leaving many people surprised to learn that this once-lean protein source is now more fattening than beef or pork. Drawing on research from Dr. Michael Greger’s books How Not to Die and How Not to Diet, we’ll explore the significant shifts in the composition of chicken, how these changes affect health, and why today’s chicken is no longer the healthy protein we think it is.
Chicken Then vs. Now: A Nutritional Overhaul
Historically, chicken was considered a lean meat, with low fat and high protein content. However, modern farming practices have altered the bird’s natural composition. Today’s chickens are larger and fattier than ever before, and this transformation is no accident. The poultry industry has prioritized rapid growth and fat content, leading to chickens that now contain significantly more fat and fewer essential nutrients compared to their predecessors a hundred years ago.
Increased Fat Content According to Dr. Greger, today’s chicken contains over 10 times more fat than it did in the 1920s. In many cases, as much as 23% of the calories in chicken now come from fat, often making it even more fattening than beef or pork. Modern chickens are selectively bred to grow faster and larger, producing meat with higher intramuscular fat—known as “marbling”—which was previously uncommon in poultry.
Reduced Protein Density While chicken is still marketed as a great source of lean protein, the protein-to-fat ratio has declined. The result is a food that delivers fewer health benefits for the same serving size. This shift is particularly concerning for those looking to build muscle or lose weight, as they may unknowingly be consuming far more fat than intended.
Skyrocketing Caloric Density As the fat content in chicken has increased, so has its caloric density. Consuming modern chicken regularly can sabotage weight loss efforts. A typical piece of chicken breast today can contain almost twice the calories of the same portion from the 1920s, due to the accumulation of fat.
The Role of the Poultry Industry
Modern chicken farming is centered around efficiency and profit rather than health. To meet the demand for cheap meat, chickens are bred to grow faster and are often confined in crowded environments where movement is limited, further promoting fat accumulation. These practices result in animals that are harvested as early as six weeks old, with bodies that are unnaturally large and full of fat.
The industry also uses misleading marketing tactics to sustain the myth of chicken as a healthy option. Terms like "natural," "free-range," and "antibiotic-free" often mask the reality of breeding practices that prioritize rapid growth and fat production over nutritional quality.
Health Impacts of Modern Chicken
Consuming modern chicken regularly can have several negative health implications:
Weight Gain and Obesity Research cited by Dr. Greger reveals that the nutritional profile of chicken has changed significantly, contributing to unintended weight gain. Studies show that modern chicken contains higher levels of fat and calories compared to a century ago, with some cuts rivaling or even surpassing the caloric density of beef and pork. This shift complicates weight loss efforts, as individuals may unknowingly consume more calories than expected by relying on chicken as a "lean" protein.
The increased fat content in chicken has diminished its value in weight management strategies. Dr. Greger references studies indicating that diets incorporating chicken don’t necessarily lead to better weight outcomes. Despite efforts to reduce red meat intake, replacing it with chicken often fails to support weight loss goals, underscoring the importance of examining the true caloric impact of modern animal-based foods.
Heart Health Concerns Modern chicken contains higher amounts of saturated fat, which can contribute to elevated cholesterol levels and increase the risk of heart disease. While chicken was once recommended for heart health, these changes make it less favorable today. Research highlighted in Dr. Michael Greger’s work reveals that swapping red meat for chicken may not improve cholesterol levels as once believed. While poultry is often marketed as the “healthier” meat option, studies show that its effect on cholesterol levels is virtually identical to that of red meat. A controlled study cited by Greger compared the impact of red meat and white meat on LDL cholesterol—commonly known as “bad” cholesterol—and found no significant difference between the two.
These findings debunk the popular assumption that chicken is inherently better for heart health. Both red and white meats appear to affect cholesterol similarly, meaning individuals switching to chicken with hopes of lowering cholesterol may see little to no improvement.
Hormones and Antibiotic Resistance While the direct use of hormones in poultry has been banned in the U.S. for decades, selective breeding and routine antibiotic use have significantly altered the biology of modern chickens. Selective breeding prioritizes rapid growth and larger breast sizes, resulting in birds that gain weight unnaturally fast. This faster growth affects the composition of the meat, making it higher in fat than the leaner birds of the past.
Antibiotics are still widely used in poultry farming, not only to prevent disease but also to promote growth. Though some regulations have limited the use of antibiotics in recent years, these drugs remain prevalent in the industry. The concern extends beyond the quality of the meat; the overuse of antibiotics contributes to the emergence of antibiotic-resistant bacteria. According to Dr. Greger, this can make infections in humans harder to treat, posing a serious public health risk. Studies have shown that some antibiotic-resistant bacteria found in chicken products can survive standard cooking processes and spread through contaminated surfaces, posing additional dangers to consumers.
Injected Preservatives and Hidden Additives
One of the lesser-known practices in the poultry industry is the injection of chicken meat with solutions containing water, salt, and other preservatives. After slaughter, some producers inject the meat to increase its weight, enhance flavor, and extend shelf life. This process, often referred to as “plumping” or “enhancement,” allows companies to sell chicken at a higher price per pound due to the added water weight. Alarmingly, producers are not always required to fully disclose all of what is in the injections, leaving consumers in the dark about what they are actually eating as it's often labeled as "broth."
Added Sodium and Preservatives Injected solutions can contain significant amounts of sodium, sometimes adding up to 400 milligrams or more per serving. This is particularly concerning for those trying to maintain a low-sodium diet to manage heart disease or high blood pressure. Even chicken labeled as “natural” or “organic” can undergo this process, making it difficult to avoid excess sodium without reading labels carefully.
Deceptive Weight Inflation Plumping allows companies to inflate the weight of the product by up to 15%, meaning consumers are paying for water rather than meat. A package of chicken that appears to be 5 pounds might contain only 4 pounds of actual chicken, with the rest being saltwater and preservatives.
Lack of Transparency While some companies disclose the use of injected solutions on the label, others do not, and the regulations around these disclosures can vary. Even when the information is provided, it’s often buried in fine print, making it easy for consumers to overlook.
Given these practices, it’s essential to scrutinize labels and consider buying fresh, unprocessed chicken from local sources when possible. Opting for poultry from farmers' markets or direct-to-consumer operations can ensure that the meat is free from unnecessary additives. For those seeking a truly health-conscious diet, reducing chicken consumption and exploring plant-based protein alternatives may offer more reliable nutrition without the hidden sodium and preservatives.
Is Chicken Still a Healthy Option?
With these changes in nutrient composition, chicken may no longer be the health food it’s promoted to be. Dr. Greger suggests that plant-based proteins, such as legumes, lentils, tofu, and tempeh, are more effective at supporting health and weight management than modern poultry. Even seafood—when sustainably sourced—can provide healthier alternatives with less fat and more essential nutrients like omega-3 fatty acids.
If you do choose to eat chicken, consider reducing your consumption, opting for organic or pasture-raised varieties, and trimming visible fat to minimize your intake of excess calories and saturated fat.
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