White meats are part of the consumption recommendations of Spanish dietary guides and have gained prominence in healthy eating patterns. A trend that is no coincidence if we take into account that international organizations such as the World Health Organization (WHO) have been recommending moderating the consumption of red meat, but especially processed meats (sausages, cold cuts, sausages, etc.), and prioritizing healthier options.
In fact, the International Agency for Research on Cancer (IARC), dependent on the WHO, concluded in its 2015 report that there is sufficient evidence that associates the habitual consumption of processed meats with an increased risk of cancer and that it is likely that the consumption of red meat is also associated with several types of cancer such as colorectala context that has meant that the role of white meat has been reinforced within a healthy diet.
To put white on black, we spoke with the dietician-nutritionist Martina Miserachs, vice president of the Spanish Academy of Nutrition and Dietetics, who clearly summarizes that: “white meats fit perfectly within the healthy pattern of the Mediterranean diet, as long as the quantities and frequencies of consumption are respected.”
What is considered white meat and what types exist
Although talking about white meat is a widespread concept, it is not always clear what we are talking about. Knowing exactly what white meat is helps you make more informed decisions in your daily diet.
White meat is meat with a lower myoglobin content, which gives meat its reddish color. It generally provides less fat, especially the saturated type, and is usually easier to digest than red meat. If we look for examples or a list of white meat, among the 5 most common types in our environment we find:
“These are what are really considered white meat,” explains Miserachs, who warns of the constant confusion surrounding the meat of other animals.
It is important to note that cold cuts, sausages, cold cuts, hamburgers, etc., made from chicken or turkey, do not count as white meat, but rather as processed meat.
Differences between white meat and red meat
The main difference between red and white meat does not depend only on color, but on its nutritional composition, which determines its consumption recommendations as part of healthy eating patterns.
In general, white meats contain:
- Less total fat
- Less saturated fat
These qualities, together with a lower proportion of collagen, also make them easier to digest. Among the most frequent doubts is whether pork is white or red meat or whether lamb is red or white meat. According to the specialist, both are considered red meats, “that depending on the cut, it is more or less lean, that is, it has a higher or lower fat content, does not mean that they are white meat,” he clarifies.
Nutritional value of white meat.
The nutritional value of white meat explains much of its prominence in dietary guides. It is a food rich in high-quality proteins and, generally, lower in fat than red proteins.
Food sources of protein are very diverse, ranging from legumes to dairy products, eggs, fish and, of course, meat. “If we do not provide protein through the diet, the body ends up turning to its own tissues, such as muscle mass,” says Miserachs, also Director of Nutrition.
In addition, white meat provides:
- Vitamins of group B, involved in metabolism and numerous vital functions,
- Minerals such as phosphorus, zinc and selenium,
- In addition to iron, although in less quantity than red meat.
The specialist highlights that the nutritional profile of white meat improves even more when lean cuts are chosen, especially without skin in the case of chicken or turkey meat, which makes them a lighter option.
Main benefits of consuming white meat
Among the main benefits of white meat are its nutritional profile and its role in healthy eating patterns.
On the one hand, it contributes to the intake of proteins to maintain muscle mass, especially in people seeking to gain muscle mass, along with other food sources such as eggs, legumes, fish or dairy products, especially relevant in stages such as aging or in people with greater physical wear and tear. On the other hand, “they are easier to digest than red meat, which is why they are recommended in situations in which the digestive system is more sensitive,” explains Miserachs.
In addition, its consumption can be part of strategies to reduce the intake of red meat and processed meats and prioritize leaner options. “It is not about eliminating red meat or processed meat, but rather finding a balance with the rest of the protein sources in the overall diet.”
How to cook white meat in a healthy way
Beyond the food itself, the way it is cooked directly influences its benefits. White meat can be a healthy option or not depending on how it is prepared. A good culinary choice allows you to maintain the nutritional profile of the original meat.
The most recommended techniques are those that require little fat, such as grilling, baking or light stews. “The key is to prioritize cooking that does not involve adding fat or ingredients that provide it (fatty sauces, cream, sausages, bacon, etc.),” explains the expert.
Fried foods, battered or breaded foods, and fatty sauces can significantly increase the calorie and fat intake. It is also advisable to remove the poultry skin, as it concentrates much of its fat.
How much white meat is recommended to consume
One of the keys to taking advantage of the benefits of white meat is moderation. Current recommendations point to balanced consumption within a varied diet. In this sense, the quantity and frequency of meat consumption are two key factors.
According to the vice president of the Spanish Academy of Nutrition and Dietetics, the consumption recommended by the Spanish food guides ranges from zero to three servings a week, prioritizing the consumption of white poultry and rabbit meat and minimizing the consumption of processed meats. Without forgetting that a serving of meat is equivalent to between 100 and 125 net grams, that is, 1 medium fillet, ¼ chicken, ¼ rabbit. “How much we eat is as important as how often we eat,” he emphasizes.
These recommendations are aligned with nutritional guidelines that insist on limiting red meat and processed meats, and diversifying protein sources from plant and animal foods.
White meats versus other protein sources
Although we already know the benefits of white meat as an excellent source of protein, it should not be considered the only one, since a healthy diet should be based on variety by combining different sources of protein.
Legumes, fish, eggs, dairy products, shellfish, cereals and nuts also provide essential nutrients and help balance the diet. Although it should not be exceeded either, since in general, the deficit in protein intake in the Spanish population is uncommon, quite the contrary, since it is usually higher than the recommendations, especially from meats in general.
Therefore, the objective is not to increase the consumption of white meat, but to integrate it in a balanced and sustainable way by complementing the dishes with a variety of foods.
How to choose quality white meat in the supermarket
We must also not forget the importance of paying attention when choosing the product, since the quality of the meat has an influence. It is advisable to prioritize fresh meat over processed meat when shopping.
This is especially relevant if we take into account that scientific evidence has pointed out the risks associated with the habitual consumption of processed meats, which reinforces the importance of opting for fresh foods.
White Meat FAQs
Is white meat less fattening than red meat?
There is no food that makes you fat on its own. However, in general, white meats have less fat than red meats, especially if eaten without skin.
What white meat has the least fat?
The fat intake in birds such as skinless chicken and turkey, and rabbit, are similar.
Does white meat have cholesterol?
Yes, white meat contains cholesterol, like all foods of animal origin, although its impact on health depends more on the saturated fat content, which is lower than in red and processed meats.
Is it safe to consume white meat every day?
It is safe but not necessary. It is recommended to alternate it with other sources of animal and vegetable proteins.
Is white meat good for people with sensitive digestion?
Yeah. “It is a suitable option because it is easier to digest,” concludes Miserachs.
In conclusion, meats are a healthy option within a balanced white diet, especially due to their low fat content and high quality protein content. However, its benefit depends on the overall diet. In a context in which scientific evidence supports the need to moderate consumption of red and processed meatWhite meats are positioned as a balanced alternative, as long as they are consumed in moderation and within a varied and healthy eating pattern.
The ALDI Council
White meats such as chicken, turkey or rabbit are sources of protein with less saturated fat than red meats. Prepare them grilled, baked, sautéed, steamed or boiled for healthier options.
Martina Miserachs. Vice President of the Spanish Academy of Nutrition and Dietetics. Coordinator of the Institutional Relations Area and the Knowledge Management Area of the Spanish Academy of Nutrition and Dietetics. Nutrition Director. Previously she was responsible for the Department of Relations with Industry and Entities and patron of the Spanish Foundation of Dietitians-Nutritionists (former Spanish Association of Dietitians-Nutritionists). He currently works as a Dietitian-Nutritionist in private practice at the Sant Just Clinic in Sant Just Desvern and as a dietitian-nutritionist at the SUMAR Serveis Públics d’Acció Social de Catalunya senior residences. Its activities include food-nutritional advice for agri-food companies, hotels and nursing homes, and collaborations in different media and television programs (Operación Triunfo, Supermodels, etc.). She is the author of ‘Lose weight, gain health’ and the ‘Family food encyclopedia’ (RBA Libros).
