If you are like many health-conscious consumers, you are probably tired of turning to chicken breast over and over again as a source of lean protein. There are a lot of misconceptions about other meats that can fit into a healthy diet, so you may find yourself choosing chicken when you are really craving some variety.
To spice up your diet and rescue your taste buds, try duck. Although duck meat often gets a bad rap for being high-fat or unhealthy, closer examination of duck’s nutritional value shows it is packed with health benefits that make it a great addition to your weekly meal plans.Here are just five reasons why duck meat can deliver the health benefits you are looking for:
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1. Duck is lean like chicken.
Farm-raised Pekin duck meat is lower in fat than many other proteins. In fact, duck meat has less than half the fat of many cuts of beef and pork. And a 3-ounce boneless, skinless duck breast is leaner than a 3-ounce portion of boneless, skinless chicken breast.
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Want to enjoy duck’s crispy skin but also keep your nutrition on point? By properly cooking duck and scoring the skin, you can eliminate 70% of the fat. Keep in mind that duck is lower in saturated fat than many other proteins, allowing you to stay on track if you are concerned about your blood cholesterol levels.
2. Duck can have fewer calories than other poultry.
Although duck meat has rich flavor that other poultry lacks, it has fewer calories than chicken or turkey breast when served without the skin. Maple Leaf Farms skinless duck breast is only 110 calories per serving while skinless chicken breast averages 165 calories per serving according to the USDA. So, substituting duck for chicken in your favorite recipes is a no brainer if you are counting calories.
3. Duck is high in iron.
If you are looking to build muscle, boost brain development or support a healthy immune system, then you want to pump some iron into your diet. Duck can help you do this because it contains more iron per serving than chicken, turkey, Cornish game hen and even some cuts of beef.
4. Duck is packed with essential nutrients.
White Pekin duck is an excellent source of essential nutrients such as vitamin E, niacin and selenium, with one serving providing more than 20 percent of a person’s daily recommended intake. Duck meat is a much better source of vitamin K, vitamin A, and vitamins B1 and B2.
5. Duck fat is better for you.
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Overall, duck fat is higher in monounsaturated fats that help lower LDL cholesterol than saturated fats, which can have a negative effect on blood cholesterol levels. This means duck fat’s nutritional profile is more similar to olive oil than other animal fats.
Many professional chefs love using duck fat in place of some vegetable oils because of its healthfulness, rich flavor and versatile cooking qualities.
The entirety of your lean protein intake does not have to be limited to chicken breast, fish or protein shakes. There are plenty of easy and delicious ways to add a little excitement and variety to your meals with duck meat.
Maple Leaf Farms offers a host of online resources to help you to learn more about how easy it is to prepare duck and use it in your favorite dishes.
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