Dark Meat

Per chicken drumstick:

* 112 calories
* 6 g fat (2 g saturated)
* 14 g protein

Sure, dark meat has more fat than white meat does, but have you ever considered what the actual difference is? Once you do, Thanksgiving won’t be the only time you “call the drumstick.”

Why it’s healthy

“The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer,” says Aragon. The benefit: You’ll be less likely to overeat in the hours that follow your meal. What about your cholesterol? Only a third of the fat in a turkey drumstick is the saturated kind, according to the USDA food database. (The other two-thirds are hearthealthy unsaturated fats.) What’s more, 86 percent of that saturated fat either has no impact on cholesterol, or raises HDL (good) cholesterol more than LDL (bad) cholesterol— a result that actually lowers heart-disease risk. (The kind of fat you should really be afraid of is trans-fatty acids. Avoid any items on our list of the trans-fattiest foods in America). As for calories, an ounce of dark turkey meat has just 8 more calories than an ounce of white meat.

腿肉

每只鸡腿中：

* 112卡路里
* 6克脂肪（2克饱和脂肪）
* 14克蛋白质

当然，腿肉比胸肉中有更多的脂肪，但是你有没有考虑过它们之间的真正区别？一旦你做了，感恩节可能不会是你唯一一次吃腿肉的时候了。

为什么它是健康的

阿拉贡说：“在火鸡或小鸡腿肉中的额外脂肪提高了你的胆囊收缩素水平，这是一种使你感觉更饱、持续时间更长的荷尔蒙。”它的好处是：你在饭后几小时内不太可能吃过量了。那么你的胆固醇又会怎样呢？根据美国农业部食物数据库的说法，火鸡腿中只有三分之一的脂肪是饱和型的。（另外三分之二是有益心脏的不饱和脂肪。）更为重要的是，这类饱和脂肪中86%要么对胆固醇没有影响，要么比起低密度脂蛋白（有害）来更加提高了高密度脂蛋白（有益）的含量，其结果事实上降低了心脏病的风险。（你应该真正担心的脂肪类型是反式脂肪酸。尽量避免在美国反式脂肪酸食物列表中的食品。）至于卡路里，一盎司火鸡腿肉只比一盎司胸肉多8卡路里。