Talking turkey: How healthy are Thanksgiving foods?

25 Nov 2021 --- In the spirit of Thanksgiving – a US holiday traditionally commemorated with roasted turkey – experts offer mixed views on the food’s nutritional value.

The American Heart Association (AHA) and the Physicians Committee for Responsible Medicine (PCRM) have released separate statements underscoring that the holiday staple contains cholesterol and saturated fat, but it may have some redeeming qualities too.

While PCRM – a non-profit with doctor members – advocates forgoing turkey consumption altogether, the AHA notes that a portion-controlled amount can be part of a balanced Thanksgiving meal. 

Vitamins and minerals galore
Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin, says Catherine Champagne, a professor of nutritional epidemiology, dietary assessment and nutrition counseling at Louisiana State University, US. 

Speaking to the AHA, she details that turkey is rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline. It’s also a good source of magnesium and phosphorus, and it provides iron, potassium and zinc. 

“Moreover, it’s high in selenium, which may help support your immune system,” Champagne affirms. 

Sleep-supporting poultry?
Turkey is also infamous for containing tryptophan, which has been a trending ingredient for sleep-friendly offerings, such as FrieslandCampina Ingredient’s Biotis SleepWell concept. 

The amino acid helps the body synthesize protein and is often “blamed” for post-feast fatigue. 

However, Dr. Kantha Shelke, founder of food research firm Corvus Blue, explains that tryptophan has only been shown to act as a sleep inducer when taken on an empty stomach. 

Champagne adds that turkey has less tryptophan per oz than cheddar cheese, and it is more likely that the large amounts of carbohydrates in the meal provide the most contribution to sleepiness.

Keeping cholesterol at bay
The PCRM, meanwhile, warns that turkey’s cholesterol and saturated fat content pose health risks. 

A single serving of turkey can contain up to 80 mg of cholesterol, the committee warns. Consuming excess saturated fat can also increase cholesterol levels. 

In the run-up to Thanksgiving, the non-profit published a list of plant-based turkey alternatives that are entirely free from cholesterol and low in saturated fat. 

Preparing healthier turkey
Champagne argues that turkey can be made healthier depending on how it’s prepared and consumed. 

Turkey skin contains significantly more fat and calories than meat.Seasonings and marinades can add sodium and regular consumption of fried food has also been linked to cardiovascular problems. 

“The critical point is to properly fry the turkey,” she says, by maintaining the correct cooking temperature during the frying process. “Use healthy fats, like peanut or canola oil, and don’t allow the turkey to soak in the oil after cooking.”

Avoiding the fattiest parts 
Excess fat can also be avoided by eating certain parts of the animal, says Champagne. 

Dark meat has slightly more fat and calories than white, but the question of “white or dark?” is not as significant as “skin or no skin?” she explains. 

According to the US Department of Agriculture, a 3 oz serving of roasted turkey breast with skin comes with about 4.5 g of fat and 139 calories. That size serving without the skin contains only about 1.8 g of fat and 125 calories.

Similarly, 3 oz of dark meat with skin contains about 8.5 g of fat and 175 calories. Without skin, that falls to 5.1 g of fat and 147 calories.

Healthful side dishes 
Apart from the turkey, Thanksgiving side dishes can offer diverse health benefits. 

Plant-based foods like sweet potatoes and lentil loaf are “loaded with micronutrients,” PCRM supports. Whole plant foods can also be a significant source of fiber, which many consumers struggled to get enough of. PCRM estimates the average US consumer gets only 10 to 15 g of the recommended 40 g of fiber a day. 

Cranberries – ubiquitous in Thanksgiving meals – have also been spotlighted for their health-promoting bioactive compounds. 

Ocean Spray recently teamed up with Brightseed to use AI to uncover more than 350 bioactive compound classes in cranberries that show promise to positively impact immunity and cognition. 

Research by Ocean Spray also found that cranberry juice has the potential for improving oral health by reducing tooth decay. 

Thanksgiving NPD has ramped up this year to include flavorful creations, such as an ice cream series that recreates an entire Thanksgiving dinner and Reese’s 9-inch peanut butter cup, positioned as an alternative to traditional pie.

By Missy Green