Food Focus: Chicken

Chicken has long been touted as a health food due to its high protein levels. However, it is not a food I regularly incorporate in my diet for a few reasons:

  • It is high in omega-6 fats.

I try to keep the balance of omega 3:omega 6 as close to 1:1 as possible as it has been shown that an unbalanced ratio in favour of omega 6 fats causes inflammation1.

  • Frequently, organic, free-range chickens are fed corn and soy.

Corn and soy are products I choose to avoid in my diet directly. As I am a firm believer in the saying, “you are what you eat”, I do not consume excessive amounts of chicken.

  • It isn’t the most nutrient dense food.

I want to feel the best I can all the time and wholesome food is one of the most powerful tools I rely onto achieve this. Therefore, I tend to opt for foods jam-packed with vitamins, minerals and nutrients which optimise both brain and body performance; I will always choose sardines over chicken.


However, chicken can formulate part of a healthy, ketogenic diet. It is an efficient source of protein so as long as it is accompanied by some healthy fats and veggies you can easily create a high fat, moderate protein, low carb dish. A favourite recipe of mine is chicken curry with fresh ginger cauli-rice.

I find the most economical way to include organic, pastured chicken in my diet is to buy a whole one, roast it and boil the bones. Bone broth is a highly nutritious and beneficial supplement to any diet. It can be used in soups for extra flavour, or simply blend it with ghee/mct oil for a deliciously creamy drink. Click here to listen to a great podcast with Dave Asprey and Dr Kellyann Petrucci about the benefits of drinking bone broth.

As I eat a lot of foods which are high in omega 3 fats, eating chicken once or twice a week makes a tasty change. I also supplement with krill oil for an extra anti-inflammatory boost.




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