Girl eating sausage from the grill

Are Sausages Good For Weight Loss? (A Complete Guide)

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Sausages are the number one breakfast item in America and England! Typically, it is served with an English breakfast, and no breakfast is complete without protein. And if the protein comes from sausages, could it get any better? Now, the burning question here is, are sausages good for weight loss? 

No, they are not. If your diet plan is to lose some weight, then adding sausages to your menu is not a wise decision. Yes, you can have sausages. That is alright. But it won’t be fruitful for your weight loss journey.

If you are planning to lose weight, you need to choose your ingredients carefully. You should know which food items contain the highest and lowest amounts of fat, protein, and carbs. And if you intend to include sausages in your diet, you must first understand their health benefits and drawbacks. So, to know in detail, please read the entire article. 

Can Sausages Be A Part Of Your Weight Loss Diet?

Sausages are processed ground meat that can remain imperishable for days if kept frozen. Often, the ground meat is combined with some binder, like cornstarch, flour, eggs, bread, etc. This is done in order to give it the proper shape and to hold the ingredients properly. 

Now, as you can see, sausages are mostly meat unless they contain a vast amount of binder. To ensure this, you can check out the list of ingredients on the package. It states the binders present in them. The rest is usually carbs, fat, and fiber. If you subtract the amount of fiber from the carbohydrates, it will give you an estimate of the actual amount of carbohydrates in them.

Typically, chicken sausages are high in protein and low in carbs. So, they can serve as a good low-carb diet, and they are also low in fat. However, the same quantity of pork sausages contains higher quantities of unhealthy fat, calories, etc. So, as per this data, you may think that sausages are good protein sources. And you can substitute your protein sources with sausages in your diet. 

Maybe this will serve you once in a while. But it will be an extremely unhealthy choice to make! Usually, sausages contain a greater amount of fat, which is not good for weight loss. 

Besides, if you opt for a protein-based diet that is low in carbs as well, you should rely on natural meat. Sausages are rather processed meat. Any kind of meat that has been salted, smoked, flavored, or even has added preservatives is processed meat. These kinds of meat are incredibly unhealthy! They can also cause weight gain.

The gain in weight generally comes from the added fat. This fat helps keep the sausages moist during cooking, enhancing the taste and nutritional content of the sausages. However, when you consume sausages regularly, this fat will cause you to gain weight really fast!

Let’s take a closer look at the calorie chart of sausages. A 100 gram serving of pork sausages will give you about 270 calories, 20 grams of fat, 7 grams of saturated fat, and 27 grams of protein. A similar serving of chicken sausages has fewer calories, less fat, and more protein.

Breakfast sausages typically contain more than 50 percent fat. However, fresh pork sausages have less than 50 parts of fat. Besides, there are some other varieties of Italian pork sausage that contain the highest amount of meat with less than 35 percent of fat. 

Whatever type of sausage you eat, such as bratwurst, andouille, breakfast sausage, chicken sausages, chorizo, Italian sausages, and Vienna products, all contain a significant amount of carbs. However, this amount usually doesn’t exceed five grams. It comes from the binders used in making the sausages. They can ruin your diet if you plan to go strict on carbohydrates!

Overall, sausages are really not a good idea if you are planning to make a weight loss diet chart. If you want to fulfill your meat requirements, it would be helpful if you chose healthy natural meat products cooked at home. It will be a healthy way to lose weight!

Are Sausages Healthy?

Sausages are not healthy for any individual. Yes, it is alright to consume them once in a while. But if you are planning to consume them regularly, you are making a horrible choice! So, here are some good and bad sides of sausages. Read the next part to find out in detail!

Good Sides Of Sausages 

Sausages are great for breakfast. Also, they contain lots of micronutrients and minerals that are essential for our bodies. 

Sausages are not always the wrong food item. You can take a brief look at the following points to know why sausages are good for you!

Storehouse Of Nutrients

Sausages, in particular pork sausages, are extremely rich in micronutrients and iron. As we all know, pork meat is very nutritious when processed and cooked correctly. It contains a great deal of selenium, which is a rare but important element for our bodies.

Selenium helps to strengthen our immune response and prevent many heart diseases and thyroid disorders. It is found in a few food items, with pork sausages being one of them. So, yeah, besides carbs, protein, and fat, they also contain a good amount of micronutrients!

Rich Source Of Protein

Any kind of sausage is primarily ground meat. So, be it turkey, chicken, beef, or even pork, it is 90 percent meat. Hence, they can serve as a very good source of protein. Protein is compulsory for your diet. On average, a healthy adult requires about 0.8 to 1 gram of protein per kilogram of body weight per day. 

Although sausages cannot be called a good source of lean meat, they can serve as good sources of protein. Protein is necessary for your bodily functions, building muscle mass, keeping your cells alive, etc. Without protein, your body breaks down and starts to use carbs and fat as fuel, which is very bad for your health!

Improves Haemoglobin Production

Sausages are good for hemoglobin production. They contain iron, which is an essential component of hemoglobin. Actually, hemoglobin is the transporter or carrier of oxygen in our blood, and it stays inside the red blood cells. Your body needs iron to produce more and more hemoglobin. 

Also, sausages contain vitamin B12, which is necessary for the production of red blood cells. Moreover, it helps in metabolizing fats and carbs. So, in a way, it is assisting in your metabolism!

Increases Production Of Niacin

Niacin is Vitamin B3. It is an important micronutrient that is essential for our metabolism, cell functions, immune functions, etc. Also, it helps to make your skin glow and reduce pigmentation. It also makes your hair healthy.

Overall, Niacin is necessary for your body. And if you are getting some extra Niacin from sausages, isn’t this amazing!

Contains Phosphorus

Phosphorus is an important component of our bones and teeth. In the absence of phosphorus, the bones can become brittle, and the teeth can soften. Phosphorus is also necessary for your kidneys.

Sausages are a good source of phosphorus. They can help you develop strong bones and teeth and have good kidney function!

Bad Sides Of Sausages 

Now, enough with the good sides! There are several wrong sides to sausages. They are unhealthy and also pose a threat to your body. Here’s why-

Increases The Risks Of Diseases

Sausages have been linked with an increased risk of chronic diseases and cancers. Not only sausages but also any kind of processed meat can pose a threat to your body. They also increase the chances of cardiovascular diseases as they can increase your blood cholesterol and triglyceride levels.

Sausages are directly linked to cancer. They are known to be carcinogenic as they contain nitrates and nitrite compounds. These substances can change the genetic makeup of your cells and ultimately result in cancer!

Contain Lots Of Sodium

All sausages have a huge quantity of sodium, which is very unhealthy. Sodium-containing foods should be avoided as much as possible. The RDA for sodium is less than 1.5 grams per day. 

Actually, sausages can contain significant quantities of sodium as they are processed meat. The meat is modified and salted in the refining process. The higher sodium levels may aggravate hypertension and become the root of several heart diseases. So, limit your sodium consumption levels!

Saturated Fats

Saturated fats are not good for your body. They contain a single bond between the carbon and hydrogen atoms, which makes them more stable. It takes a great deal of energy to break down this bond. So, these fats are not burnt easily and deposit in places. Typically, they deposit in blood vessels, the liver, etc.

Ultimately, they can cause a fatty liver, heart attacks, etc. Also, saturated fats turn into LDL cholesterol, which is the worst form of cholesterol for your body. They are deposited in the peripheral parts of your body. Here, they inhibit the transportation of cholesterol back to the liver for metabolism. 

Overall, all these things can result in weight gain too! Pork sausages contain about 10 to 13 grams of fat. This fat is a combination of polyunsaturated and saturated fats. Saturated fats are bad for our health!

Which Sausages Are Healthier For Your Diet? Chicken Vs. Beef

Sausages are not healthy. But if you want to decide between chicken and beef sausages, of course, you should go for chicken sausages!

Beef sausages are very delicious, no doubt about that. Although, due to religious beliefs and cultural differences, beef sausages are not so widely popular. In fact, in most Asian countries, beef is strictly forbidden. However, there are no restrictions on chicken unless you are a vegetarian! In some countries, beef sausages are not even available commercially!

Now, between these two, beef is quite unhealthy. For one thing, beef contains a huge amount of fat and cholesterol. The amount of saturated fat is also very high in beef. On the other hand, a similar serving of chicken sausages contains fewer calories and less fat.

Chicken sausages take less time and fewer ingredients for cooking. They take up fewer spices and flavors and less oil. However, beef gives off its own oil and requires more spices. Here is a recipe for chicken sausage and beef sausage for you to compare the two!

Moreover, you can check the nutrition label on the packaging to understand the fundamental differences. Compare the amounts of protein, fat, and calories on the labels. Chicken sausages will undoubtedly prove better for you! For this purpose, it is better to choose both products from the same brand, if available. It will make a fair comparison.

However, if your aim is to lose weight, none of these options are good for you. You can’t depend on fried or grilled food items like sausages for weight loss. Instead, they will cause you to gain more weight!

Are Sausages Keto-friendly?

Yes, sausage is a keto-friendly food item. They comply with the basic rules of the keto diet. So, they can serve as a good source of protein in your keto-diet menu. 

To understand this better, you must first know what a keto diet is. Basically, this is a process of weight loss where your body depends primarily on protein and fat. Rather than burning your carbs, this allows your body to burn more fat. Thus, people lose more weight in a short span of time.

Here, the process requires you to be in ketosis. This means that your body will now majorly depend on fat as fuel. For this purpose, you will have to consume fewer carbs and more protein and fat. That is, you have to eat a low-carb diet and more meat and protein-rich foods. 

Sausages can serve as a good fit here. They are mostly meat and are low in carbohydrates. The carb intake is about 20-50 grams per day for the keto diet. Sausages contain about 3 to 5 grams of carbs. So, they make a good low-carb food item. However, make sure to thoroughly read the labels to rule out any additional carb sources in your sausages!

Now, if you want to know how you can include sausages in your keto diet menu, here are some ideas. You can add sausages to your noodles, salad, soup, etc. Besides, you can also eat it with your usual English breakfast. 

Also, you can add veggies to your recipe if you want to. Count your calories carefully and decide how you want to incorporate sausages into your keto menu. Basically, most people have steaks or simple meat dishes to fulfill their protein needs on keto diets.

However, the keto diet is not really healthy for your body in the long run. There are rumors that when you stop a keto diet, you can gain weight very quickly! Also, it can have some harmful health effects on you. So, research properly first, and then choose your diet plan!

Can You Include Sausages In Your Everyday Diet?

No, you cannot include sausages in your everyday diet plan. Sausages are processed meat, and they are proven to be carcinogenic. Also, consuming sausages every day can make you gain weight quickly. So, it would be a bad choice!

Let’s get to the bottom of this. By now, you have probably known about the calorie content of sausages. It is a low-carb food item with lots of protein and some fat. Also, it contains a high amount of saturated fat. 

It is not healthy to consume saturated fat every day. Excess saturated fats in our bodies get transformed into LDL cholesterol. LDL is very harmful to our bodies. An increased amount of LDL gives rise to all kinds of heart diseases, including myocardial infarctions, thromboembolism, etc.

Among the cholesterol, HDL is good for our body. It takes the peripheral cholesterol back to the liver for metabolism. On the contrary, LDL has the tendency to deposit in the body tissues. It can cause plaques in the arteries, causing blocks and coronary artery diseases!

Besides, the nitrates, nitrites, and nitrosamines in processed meat are directly linked to cancer. Sodium nitrite is used for processing meat because it can preserve the color and prevent the oxidation of fat in the meat. 

Meat gets putrid or rancid when the fat starts to oxidize. Chemical preservatives can prevent this putrefaction.

Nitrosamines form when processed meat is heated at very high temperatures. Typically, this occurs when sausages are grilled. Furthermore, the use of nitrosamines in foods has led to an increased incidence of intestinal cancers. 

So, it is alright to have a little sausage once in a while, but not on a regular basis. Consuming something you know is harmful to your health won’t be wise. 

You can have homemade sausages that you can prepare and cook instantly. In that case, you don’t have to worry much about added preservatives as you are eating them fresh. But then again, it won’t be a good choice for your weight loss journey. Rather, you may end up with unwanted weight gain!

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