are chicken sausages healthy for weight loss

Are Chicken Sausages Healthy for Weight Loss?

In the past few years, chicken sausages have become more popular as a healthier alternative to pork sausages. Chicken sausages seem like a great choice for people who are trying to lose weight because they are low in fat and calories. But are they really good for weight loss, or are they just processed meat that looks like a healthy food?

In this article, we’ll take an in-depth look at the nutritional profile of chicken sausages and weigh the pros and cons of adding them to your diet when trying to shed pounds.

Nutritional Profile of Chicken Sausages

First let’s examine the nutrition facts of chicken sausages compared to pork sausages

• Chicken sausages typically contain 140-160 calories per 3 oz serving, whereas pork sausages contain around 275 calories. So chicken sausages are lower in calories.

• Chicken sausages have 10-15 grams of protein per serving compared to 16 grams in pork sausage. So the protein content is comparable.

• Each serving of chicken sausage has 9 to 12 grams of fat and 2 5-4 grams saturated fat. Sausages made from pork have 22 grams of fat, 8 grams of which are saturated. That means chicken sausages have less total fat and saturated fat.

• Sodium content in both chicken and pork sausages ranges from 350-450 mg per serving on average.

So in terms of macros, chicken sausages are lower in calories and fat compared to pork, with a similar protein content. This makes them appear like a smart choice for weight loss at first glance. However, we have to look beyond just calories and macros to determine if they’re truly healthy.

The Good: Benefits of Chicken Sausages for Weight Loss

Here are some of the benefits that make chicken sausage a potential weight loss-friendly food:

• High in lean protein – The ample protein in chicken sausage will help you feel full and satisfied, curbing cravings and overeating. Protein also requires more calories for your body to break down, boosting your metabolism slightly.

• Lower in calories – With almost half the calories of pork sausage, chicken sausage can help you create lower calorie meals.

• Lower in fat – The reduced fat content compared to pork sausage means chicken sausage is less energy-dense, so you can eat more for fewer calories.

• Easy to portion control – Chicken sausages come in pre-portioned links, making it easy to control serving sizes. This prevents overeating.

• Convenient – Fully cooked chicken sausages are quick and convenient. This makes it easier to eat healthy when you’re pressed for time.

• Versatile – Chicken sausages work for breakfast, lunch, dinner, snacks, salads, pastas, and more. This versatility makes it easy to incorporate into any eating plan.

The Bad: Potential Drawbacks of Chicken Sausages

However, there are some potential cons to keep in mind as well:

• Lots of salt—Chicken sausages, like most cured and processed meats, have a lot of salt. Too much sodium can make you bloated and keep water in your body, which makes it harder to lose weight.

• May contain preservatives – Brands vary, but some chicken sausages contain nitrates, nitrites, sulfites, and other preservatives. These are linked with negative health effects.

• Can be high in calories if you don’t watch your portions. It’s easy to eat too much chicken sausage because it seems healthier than other kinds of sausage. Stick to recommended serving sizes.

• Still a processed meat – While better than pork, chicken sausage is still a processed meat. Processed meats are linked to increased cancer and heart disease risk.

• May contain fillers – Some brands use fillers and binders like breadcrumbs, egg whites, flour etc. These can increase calories and carbs.

Tips for Choosing Healthy Chicken Sausages

To maximize the weight loss benefits of chicken sausage, be a mindful buyer:

• Seek out low sodium options under 350mg per serving

• Avoid sausages with added sugars, corn syrup, honey, dextrose etc.

• Look for minimal ingredients and no artificial preservatives

• Compare nutrition labels and choose lower fat and lower calorie options

• Opt for organic when possible to avoid hormones, antibiotics and chemicals

• Grill, bake or pan fry instead of deep frying in oil to reduce calories

• Pair with non-starchy vegetables, fruits, whole grains and legumes

• Measure portion sizes with a food scale or stick to the suggested serving size

The Verdict: Can Chicken Sausages Aid Weight Loss?

When consumed in moderation as part of an overall healthy diet and active lifestyle, chicken sausage can be a smart choice for weight loss. The key is choosing high quality, low sodium products and controlling your portion sizes. While not exactly a health food, chicken sausage is generally a better option than pork sausage when you’re watching your fat and calorie intake. But it shouldn’t be treated as a free pass to eat as much sausage as you want.

Chicken sausage makes a tasty, protein-packed addition to a weight loss meal plan. But it’s best accompanied by plenty of whole foods like fruits, veggies, whole grains, beans and other lean proteins. If you currently eat pork sausage regularly, then switching to chicken can help reduce your overall calories, fat and sodium intake. However, chicken sausage works best for weight loss as part of a comprehensive approach focused on processed meat reduction, proper portion sizes, nutrition quality and an active lifestyle.