Pregnancy is a beautiful period for a woman in her entire life where she experiences a lot of changes in her body. The nutrient requirements increase for mother and her baby, especially for proteins. Therefore, It becomes very important to fulfill protein requirements from high biological sources.
It is essential for an expecting mother to eat a healthy and balanced diet. Getting a right diet becomes necessary as well as difficult at the same time due to lack of information. Consuming a good quality protein is recommended during pregnancy. You can get good quality protein from animal sources. So, is turkey safe for consumption during Pregnancy?
Video – Turkey During Pregnancy
Is Turkey Safe To Consume During Pregnancy?
Turkey is rich in nutrients and is safe to consume during pregnancy if it is cooked properly. Raw turkey can be a source of many harmful microorganisms like E. Coli, Listeria, salmonella, etc. According to the American Pregnancy Association (1), it is suggested that eating turkey meat is entirely safe for the expecting mother and the fetus. The pasteurized or properly cooked turkey kills all the dangerous microorganisms present in the meat. These microorganisms are otherwise present in raw cuts. So, you need not worry about the intake of Turkey meat when it is properly pasteurized.
5 Health Benefits of Eating Turkey During Pregnancy
Pregnancy is one crucial phase where nutritional requirements are maximum. Right from the development of placenta to fetus, she needs to get good nutrition through best quality sources. One such source to talk about is Turkey. Turkey meat, available in two different forms- red and white, has certain nutritional benefits when compared to other sources of poultry meat.Not only protein, but turkey is a rich source of vitamins and minerals. It is a good source of heme iron that means it is better absorbed by the body than plant protein (2). Let’s delve into deep how it would be beneficial during pregnancy
1. Good Source of B- Complex Vitamins
Turkey meat contains water soluble vitamins such as B3 (niacin) (3), B6 (pyridoxine) (4) and B12 (cobalamin) (5). B vitamins in this meat support adrenal function and help calm and maintain a healthy nervous system. Not just this, the vitamins present reduces the risk of fetal defects by supporting its development and also manages energy levels to prevent complications
2. Rich Source of Protein
Turkey meat contains all the essential amino acids necessary during pregnancy (6). On an average 100 grams turkey has 29 grams protein thus it helps to meet the daily nutritional needs of protein during pregnancy. White meat has higher amounts of these amino acids than red meat, confirming that white meat possesses better dietary properties.
3. Low GI Food
Turkey is a low glycemic index (GI) food which is again beneficial during gestation (7). It won’t cause a blood sugar spike unlike sugar-rich and carb-rich foods. Prefer to include turkey in your diet to keep gestational diabetes during pregnancy at bay.
4. Good Proportion of Fats
Turkey is a healthy white meat. One 3-ounce serving of turkey contains one gram of saturated fat which means around 6% of your recommended daily intake. To keep your fat intake at manageable levels, limit your portion size to the recommended serving.
5. Packed with Essential Micro-minerals
Turkey meat is rich in selenium needed to support thyroid function, immunity, bone health and energy production during pregnancy. The darker cuts of meat like the leg and thigh are rich in iron and zinc which are essentially required to maintain hemoglobin levels.
Consuming turkey adds overall quality to the diet and is suitable to consume during pregnancy. It has antioxidant and antibacterial properties, hence possesses good health benefits.
Nutritional Value of Turkey
Consumption of turkey is beneficial in pregnancy for its nutritional content. It is a source of many nutrients. Let’s understand the nutrition facts of whole turkey, roasted per 100 grams.
| Calories 189 | % Daily Value* |
|---|---|
| Total Fat 7 g | 10% |
| Saturated fat 2.2 g | 11% |
| Trans fat regulation 0.1 g | 0% |
| Cholesterol 109 mg | 36% |
| Sodium 103 mg | 4% |
| Potassium 239 mg | 6% |
| Total Carbohydrate 0.1 g | 0% |
| Dietary fiber 0 g | 0% |
| Sugar 0 g | 0% |
| Protein 29 g | 58% |
| Vitamin B6 | 30% |
| Cobalamin | 16% |
| Magnesium | 7% |
| Iron | 6% |
| Vitamin D | 3% |
| Calcium | 1% |
| Vitamin C | 0% |
Note – Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Risk of Eating Turkey During Pregnancy
onsumption of turkey is beneficial in pregnancy for its nutritious content. But turkey meats are often infected with microorganisms like Salmonella, E. coli, Listeria. If eaten uncooked meat or raw, it can have a negative effect on pregnancy. But turkey meat if pasteurized or cooked thoroughly, it kills all the microorganisms present in the meat. It should be handled with extra caution then it is completely safe for consumption.
Side Effects of Having Turkey During Pregnancy
No, There are no side effects of consuming turkey if it is properly cooked at internal temperature. According to the CDC and USDA, Turkey meat should be cooked at an internal temperature of 165°F to kill all the harmful microorganisms.
Tips To Prepare Turkey Properly
For cooking turkey, the basic technique remains the same. Slight changes are needed depending on the quality of the meat and size. if it is pre-treated or not. Small big size, if brined or not, what you have bought for cooking, time for cooking may vary but the basic method will remain almost the same.
Preparation For Roasting:
- Preheat the oven to 450°F
- Meanwhile, eviscerate the turkey, remove the giblets, clean it properly.
- Marinate with desired seasoning salt, pepper and oil for flavours.
- Pour the broth or water into a roasted pan.
- Place turkey in the oven and turn the temperature to a little down about 350°F
- Cook for 13 minutes per pound.
- Baste the turkey every 45 minutes.
- Check the outer thigh, breast, and inside thigh.
- Rest the turkey before carving.
- Carve it, enjoy it fresh.
Precautionary Measures To Take While Having Turkey During Pregnancy
As we know, Turkey is a good source of nutrients during pregnancy. But It can become unsafe to consume if not consumed in the right way. So there are some points that should be kept in mind while cooking turkey:
- Immediately refrigerate it when bought.
- Consume properly cooked meat.
- Make sure to remove all the giblets with proper precautions.
- Do not consume raw cuts.
- Keep leftover meat in the refrigerator to avoid spoilage.
- Consume in moderation with the consultation of a dietitian and doctor.
Can I Eat Turkey Deli Meat Or Turkey Meat When Pregnant?
Yes, It is entirely safe to consume turkey deli meat during pregnancy. The cases of Listeria infections are very low. According to the American Pregnancy Association (1), It is highly recommended to cook turkey meat till steaming. It destroys the micro-organisms completely. Cold cuts of turkey are now available in the market sprayed with additives that prevent listeria before packaging.
Turkey is a good food to consume during pregnancy as it is a good source of polyunsaturated fatty acids which are required by the body. It is nutrient-dense dense and contains essential amino acids, healthy fats, minerals, and vitamins. An expectant mother needs to eat balanced meals that contain all the nutrients. Thoroughly cook the meat before consumption to kill all the microorganisms. A slice of well-cooked meat is a very good source of nutrients in pregnancy. Consult a dietitian and doctor for the recommendation of amounts to be consumed. Overall, it is good food with a lot of nutritious value to consume during Pregnancy.
FAQ’s
1. Can I Eat Turkey Slices While Pregnant?
Yes, the well-cooked or pasteurized meat of turkey is good for consumption in moderation without any problem during pregnancy.
2. What Meat Can Pregnant Women Eat?
There is no problem in eating turkey during pregnancy. There are no restrictions to specific meats during pregnancy. An expecting mother can eat all sorts of well-cooked meat in moderation under the guidance of her dietitian or doctor.
3. Can You Have Turkish Food When Pregnant?
Yes, expecting mothers can eat Turkish food and enjoy it completely. In the case of non-vegetarians, meats are washed and cooked thoroughly before consumption.
4. Are Turkey Sausages Safe To Eat During Pregnancy?
A mother can enjoy turkey sausages once in a while. Well-cooked sausages are safe for Consumption.
References
- American Pregnancy Association, Deli meat in pregnancy – https://americanpregnancy.org/
- Colorado State Univeristy, Eating Well For a Healthy Pregnancy – https://extension.colostate.edu/
- NSW Health, Vitamin B3 supplementation in pregnancy – https://www.health.nsw.gov.au/
- Abosamak NER, Gupta V. Vitamin B6 (Pyridoxine) 2024 – https://www.ncbi.nlm.nih.gov/books/NBK557436/#
- Duggan C, Srinivasan K, Thomas T, Samuel T, Rajendran R, Muthayya S, Finkelstein JL, Lukose A, Fawzi W, Allen LH, Bosch RJ, Kurpad AV. Vitamin B-12 supplementation during pregnancy and early lactation increases maternal, breast milk, and infant measures of vitamin B-12 status – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3985831/#
- Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Pregnancy, Protein and Amino Acids – https://www.ncbi.nlm.nih.gov/books/NBK235221/#
- Glycemic Index Guide , Turkey – https://glycemic-index.net/turkey/#
