Key Takeaways
- A new study connects eating more than 300 grams of chicken per week to elevated mortality risk.
- That risk includes overall or all-cause mortality as well as the risk of dying from gastric cancers.
- This amount (300 grams) would be about three servings of chicken per week.
Chicken is a staple on dinner tables around the world. From crispy fried chicken to grilled breast fillets atop Caesar salads, it’s hard to deny its universal appeal. After all, it’s versatile, relatively affordable and often regarded as a healthier protein option compared to red meat. Chances are, if you’re reading this, you’ve probably got some chicken in your fridge right now, just waiting to shine as the star of your next meal.
It’s almost impressive how much chicken many people eat, with rates continuing to grow. The Dietary Guidelines for Americans, 2020–2025, consider poultry to include all kinds of chicken, turkey, duck, geese and even game birds like quail and pheasant. These guidelines recommend eating around 100 grams of poultry as a standard portion, suggesting it be included in meals about one to three times a week.
But before you start seasoning that drumstick, you might want to hear about this new study. According to some preliminary research published in Nutrients, our love affair with chicken may come with a side of unexpected risks—specifically an increased risk of early death from certain gastrointestinal cancers.
Yes, you read that right. Put down the poultry seasoning for a moment, because it’s time to dig into what this study says and unravel whether your favorite chicken dish is as innocent as it seems.
How Was This Study Conducted?
Although some expert panels, like the International Agency for Research on Cancer, suggests red and processed meats may be linked to negative health outcomes, research on poultry is limited, with only a few studies suggesting it might have a role in lowering the risk of death from all causes.3 To bridge this gap, researchers evaluated the association between white meat consumption and early death from all causes and from gastrointestinal cancers, focusing on the effects of poultry consumption.
The study focused on groups of people who were carefully chosen to understand health and lifestyle patterns. Over 4,000 participants contributed key information through interviews conducted by medical staff. These interviews collected details about their demographic background, general health, lifestyle habits and personal history. Measurements of weight and height were taken, and blood pressure readings adhered to international standards. On average, the researchers followed up with the participants over 19 years.
To analyze dietary habits, participants completed a validated questionnaire designed to reflect typical food consumption. Included was how much meat participants ate, dividing the consumption into red meat, poultry and total meat, sorted into four intake levels per type.
Their health status, including whether they were alive, had moved away or had died, was confirmed using local municipal records and a regional database. By analyzing these groups, the researchers aimed to understand how meat consumption might be linked to mortality. Advanced statistical methods were used to adjust for factors like age, sex and health conditions, ensuring the results were as accurate and reliable as possible.
What Did The Study Find?
When it came to meat consumption, participants who died due to complications with gastrointestinal cancers tended to eat the most meat weekly compared to those who died from other causes.
Eating more than 300 grams of poultry weekly was linked to a 27% higher risk of death compared to eating less than 100 grams, with the risk becoming higher as the amount consumed increased. The risk increased progressively as the portion consumed increased and was greater when compared to the same portion of red meat. Male participants who ate more than 300 grams of poultry weekly had more than double the risk of dying from gastrointestinal cancer compared to those who ate less.
Across all 1,028 subjects who died, red meat made up about 59% of their weekly meat intake, with white meat accounting for roughly 41%—and 29% of that white meat was poultry. Participants overall followed the Mediterranean diet reasonably well, which remained consistent across different causes of death.
People who consumed more red meat appeared to have higher rates of death from different causes. On average, red meat enjoyers who died during the study ate more than 200 grams of red meat each week. For reference, there are approximately 28.35 grams in 1 ounce of red meat. This means if you have a piece of red meat weighing 8 ounces, it would be roughly 227 grams.
Consumption of white meat, especially poultry, was related to certain mortality outcomes as well, particularly for those who ate well over 100 grams of chicken each week. While some cuts of chicken may weigh differently than others, a piece of skinless, boneless chicken typically weighs about 174 grams, and a serving of chicken breast clocks in at about 85 grams.
This data conflicts with other data that suggests a possible beneficial effect of higher white meat consumption on gastric cancer risk.
As with all studies, there are some key limitations to consider. The study didn’t gather details on processed poultry consumption or how poultry was prepared, as the dietary questionnaire only asked broadly about poultry consumption. This leaves room for uncertainty in understanding whether outcomes differ between those who consume more fast-food chicken and have a less nutrient-dense diet versus individuals who eat grilled chicken at home as part of a balanced diet.
Additionally, the study lacked data on participants’ physical activity, a crucial factor in health. This absence might lead to a slight over- or underestimation of the diet-health relationship. It is important to note that, as an observational study, the findings can only demonstrate associations rather than establish causal relationships. Despite these limitations, these findings add to the limited body of research examining poultry consumption and health outcomes.
How Does This Apply to Real Life?
The findings from this study provide a valuable lens for reevaluating our typical food choices, especially concerning poultry consumption. If you’re someone who regularly enjoys chicken-based meals, this research suggests it might be worth paying closer attention to portion sizes and frequency of consumption. It doesn’t mean you have to avoid chicken altogether, but understanding how much you’re eating and balancing it with other protein sources, like fish, legumes or other plant-based options, may help lower potential health risks. Incorporating diverse foods into your diet can ensure you get a variety of nutrients while possibly minimizing negative outcomes.
The authors do note that meat cooking and storage methods significantly influence the risk of developing gastrointestinal cancers, suggesting an increased risk of gastric and intestinal tumors among those who preferred well-done white or red meat, based on past data. Protein-rich foods, when cooked at high temperatures or heated for prolonged times, generate certain mutagenic compounds that are known to be carcinogenic.
Because of this, adopting alternative cooking methods like steaming or baking, and moderating the intake of charred or smoked meats, may reduce exposure to these harmful compounds and potentially lower associated cancer risks. Also, some data suggests consumption of more ultra-processed foods is linked to negative health outcomes. That means leaning on chicken nuggets and other poultry-forward processed foods may be better off enjoyed once-in-a-while rather than frequently.
The Bottom Line
A new study in Nutrients highlights a potential link between eating more than 300 grams of poultry per week and an increased mortality risk from all causes and from gastric cancers. Ultimately, when it comes to diet, balance and moderation are key. While this study sheds light on the potential risks associated with higher poultry consumption, it’s important to view these findings as part of the bigger nutritional picture.
Chicken remains a valuable protein source, rich in essential nutrients like B vitamins, selenium and phosphorus, which contribute to overall health when consumed responsibly. By diversifying your protein choices and being mindful of cooking methods, you can enjoy chicken as part of a nutritious, well-rounded diet.
If you want to make informed choices about your health, consider incorporating variety, moderation and simplicity into your meals. By pairing portions of poultry with plenty of vegetables, whole grains and other lean protein sources (including plant-based sources), you can create meals that are both satisfying and nutritious. Remember, no single food determines your health; it’s the overall pattern of what you eat, how you prepare it and the lifestyle you lead that truly matters.
