Chicken is often consumed as a healthy, versatile, and affordable protein choice. It’s a staple in many diets around the world due to its flavor, adaptability to various cuisines, and nutritional value. Rich in vitamin B12 and choline, chicken supports brain development in children and helps preserve cognitive function in older adults. People mostly consume it as a source of lean protein to build muscles.
Unlike red meat, it’s often chosen for being leaner and potentially lower in health risks. However, recent research is shedding new light on its potential downsides when consumed in large quantities.
New study links high chicken consumption to higher cancer risk
Emerging evidence now suggests that eating chicken in excess may not be as harmless as once thought. A new study published in the journal Nutrients found that consuming more than 300 grams of white meat per week-particularly chicken-could be linked to an increased risk of gastrointestinal cancer and higher overall mortality.
The research tracked over 4,000 individuals for 19 years, gathering comprehensive data through medical interviews, physical assessments, and health history documentation. The results were concerning. Individuals who ate more than 300 grams of poultry weekly had a 27% higher risk of dying from any cause. For men specifically, the risk of dying from gastrointestinal cancer was nearly doubled.
Recommended poultry intake: Less may be better
Current U.S. dietary guidelines suggest consuming about 100 grams of poultry one to three times per week. That equals around 300 grams at the upper limit-a portion that now appears to fall on the edge of increased health risk, based on the findings.
For reference, a typical skinless chicken breast weighs about 174 grams, and a standard serving is around 85 grams. This means it wouldn’t take much to exceed the weekly recommended amount, especially for those who regularly include chicken in lunch or dinner.
How can chicken cause cancer?
Although the exact mechanism isn’t fully understood, several plausible explanations have been proposed:
1. Cooking methods
High-temperature cooking techniques such as grilling, roasting, or frying may create harmful compounds known as mutagens. These substances can damage DNA and potentially trigger the development of cancerous cells, especially in the gastrointestinal tract.
2. Environmental and agricultural factors
The way chickens are farmed may also play a role. Many commercially raised chickens are exposed to antibiotics, growth hormones, and feed that may contain pesticide residues or other carcinogenic substances. Over time, these compounds can gather in human tissues and increase health risks.
What this means for your diet?
While chicken is not inherently harmful, moderation appears to be key. This research doesn’t suggest you need to cut poultry out entirely, but it does challenge the assumption that it can be consumed freely without health consequences. Switching to Vegetarian meals is always the best option if you seek a permanent solution to avoid cancer or any diseases that can be caused via animal meat.
Experts recommend:
1. Limiting weekly poultry intake to 300 grams or less.
2. Avoiding overcooking or charring meat.
3. Opting for organic, hormone-free, or pasture-raised chicken when possible.
4. Balancing meat consumption with plant-based protein sources such as legumes, tofu, lentils, and nuts.
