[Healthy Eating Show] "Duck meat fat, doesn't it make you gain weight?"... The truth is

You can eat a lot of duck fat.

It's a phrase you might have heard at least once when eating duck meat. Unlike other fats, duck fat is widely perceived as being particularly good for the body. Despite being fat, duck fat is known to not cause weight gain and is also considered beneficial for adult diseases. Is it true that you can eat a lot because it's good for your health?

 

The reason why duck meat fat is considered beneficial is because it contains a high amount of unsaturated fats, which are known as healthy fats. In fact, duck meat has more unsaturated fats than other types of meat. According to the Rural Development Administration, duck meat has the highest amount of unsaturated fats among beef, pork, and chicken. It contains about 11.8 grams of unsaturated fat per 100 grams, which is higher than beef (6.2g) and pork (8.6g).

Fats are broadly classified into saturated and unsaturated fats... Be cautious of excessive intake of saturated fats found in duck meat.

 

Fats are broadly divided into saturated fats and unsaturated fats. Saturated fats, abundant in red meat and butter, can cause obesity and narrow blood vessels when consumed excessively, increasing the risk of arteriosclerosis and hypertension. On the other hand, unsaturated fats reduce cholesterol and triglyceride levels, lowering the risk of cardiovascular diseases.

 

Having a lot of unsaturated fats does not mean there are no saturated fats. According to the Ministry of Food and Drug Safety's food nutrition label, 100g of duck meat contains about 6.1g of saturated fat. This is about half the amount found in pork (13.2g), but since duck meat also contains saturated fats, eating a large amount at once can be harmful to health.

 

The claim that duck fat is water-soluble is incorrect... How to eat healthily?

 

There is a common belief that duck fat has water-soluble properties and is easily expelled from the body. Proponents of this claim cite the fact that duck fat does not solidify even when kept at room temperature as evidence. The reason duck fat does not solidify is because it contains a high amount of unsaturated fats. However, solubility in water and fat solubility are unrelated. This is similar to how foods rich in unsaturated fats, such as olive oil and canola oil, remain liquid at room temperature.

 

To maintain health, it is wise to consume duck meat in moderation, just like any other meat. While duck meat is usually eaten with the skin, it is best to remove the skin whenever possible. Most of the saturated fat in duck meat comes from the skin rather than the lean meat. For 100 grams, the saturated fat content of the lean meat without the skin is about 1 gram. It is also good to serve it with vegetables rich in dietary fiber, vitamins, and minerals, such as onions or chives.

 

Choosing raw meat over smoked duck available in the market is also a good option. Smoked duck products commonly found in supermarkets often contain various additives. These products are sometimes made chemically by adding substances like sodium nitrite, rather than by smoking with smoke. There is a possibility that processed meats such as ham or sausages contain problematic ingredients. These additives, which are added to enhance the color and aroma of the meat, can be converted into nitrosamines during cooking. Nitrosamines can cause insulin resistance and negatively impact blood sugar health.

⟨3-line summary⟩

Duck meat contains a lot of unsaturated fats and little saturated fats, but excessive consumption can harm health.

The reason duck fat is liquid at room temperature is due to its high content of unsaturated fats.

Eat mainly the meat excluding the skin and include vegetables; be cautious with additive intake when consuming smoked duck products.

 

Reporter Choi Ji-hye (jhchoi@kormedi.com)