Chicken tendons, also known as chicken tendons, are connective tissues that attach muscles to bones in chicken. They are made up of collagen and elastin fibers that give them their tough, chewy texture. Some people enjoy eating chicken tendons for their unique taste and texture, while others avoid them because they find them too rubbery. So is it good to eat chicken tendons? Let’s take a closer look at the pros and cons.
Nutritional Value
Chicken tendons are a good source of certain nutrients:
| Nutrient | Per 100g of Chicken Tendon |
|---|---|
| Calories | 105 |
| Protein | 86g |
| Collagen | 25-30g |
Chicken tendons are very high in protein, providing 86g per 100g serving. This is higher than most cuts of chicken meat. The protein is predominantly collagen, the most abundant protein in the human body. Collagen makes up 25-30g per 100g of chicken tendons.
Collagen has several health benefits:
– Important for skin, bone and joint health
– May improve digestive health
– Helps maintain strong muscles and tendons
So chicken tendons can be a good source of collagen in the diet. They also provide a decent number of calories and are low in fat.
Rich in Gelatin
When chicken tendons are slowly cooked, the collagen breaks down into gelatin, which gives the tendons their characteristic jiggly texture. Gelatin has some similar health benefits to collagen:
– May improve gut health and digestion
– Could help joint pain and arthritis
– Potentially beneficial for skin and hair
Consuming gelatin from cooked chicken tendons and bone broths can be an easy way to get more gelatin in your diet.
Contains Glycine and Proline
Two of the main amino acids in collagen and gelatin are glycine and proline. Consuming chicken tendons provides higher intake of these amino acids.
Glycine has been linked to benefits like:
– Improved sleep quality
– Lower inflammatory markers
– Maintaining healthy blood sugar levels
While proline may:
– Help strengthen joints, bones and skin
– Improve skin elasticity
– Provide antioxidant protection
Getting plenty of glycine and proline in the diet from foods like chicken tendons may therefore be advantageous.
Potential Downsides
However, there are also some potential downsides to consider:
Low in Other Nutrients
While chicken tendons provide protein and some micronutrients like selenium, they are low in many vitamins and minerals. Eating tendons instead of chicken meat or eggs means missing out on nutrients like B vitamins, zinc and vitamin A.
High Sodium
Chicken tendons are naturally low in sodium. However, most commercial tendons are cured or brined in a salt solution during processing. This increases the sodium content significantly, with some products containing 700-800mg sodium per 100g. High intakes of sodium have been linked to high blood pressure in some people.
May Contain Harmful Substances
There is a risk of chicken tendons containing harmful substances like antibiotics, or bacterial contaminants like salmonella. Buying high quality tendons and cooking them thoroughly reduces this risk. But it is still possible for contamination to occur during processing and handling.
Texture May be Unpleasant
Some people find the characteristic chewy, rubbery texture of chicken tendons unappetizing. This is down to personal taste and preference. For those who enjoy the texture, it is not a downside. But for others, the texture can be difficult to tolerate.
Benefits of Eating Chicken Tendon
Here is a more in-depth look at some of the main benefits associated with eating chicken tendons:
Rich in Collagen
Chicken tendons contain a high concentration of collagen, providing around 25-30g per 100g.
Collagen makes up over 30% of the protein in the human body. It is the main structural protein, vital for the health of tissues including skin, bones, muscles and blood vessels.
Our natural collagen production declines with age. Eating collagen-rich foods like chicken tendons may help compensate for this reduction.
Several studies suggest collagen supplements can:
– Increase skin elasticity and hydration
– Reduce signs of aging like wrinkles
– Relieve joint pain
– Support strong nails and hair
Chicken tendons are a natural food source of collagen that may provide similar benefits. They may be superior to supplements too, as they provide collagen in its natural food-form, alongside other nourishing compounds.
Provides Abundant Glycine
Glycine is the most common amino acid found in collagen, making up around 1/3 of the amino acids. Chicken tendons are an excellent source of glycine.
A recent study had participants consume glycine supplements and found:
– Significantly improved sleep quality
– Lower inflammatory marker CRP
– Stable blood glucose levels
Glycine also helps form glutathione, the body’s master antioxidant. Skin health may be improved by lowering inflammation and increasing glutathione levels.
Chicken tendons have much more glycine than muscle meats – about 7.5g per 100g. So adding tendons to the diet can markedly increase glycine intake.
High in Proline
Proline is another major amino acid in collagen. It accounts for around 15% of the amino acids in collagen.
Proline plays several biological roles:
– A key component of cartilage and connective tissues
– Helps maintain skin, joint and bone health
– Antioxidant properties to protect cells
– Important for wound healing
Estimated minimum dietary proline requirements for adults are between 2.2g and 4.5g per day. A 100g serving of chicken tendon provides over 7g proline.
People with joint problems or seeking to improve skin health may benefit from getting ample proline in the diet. Chicken tendons offer a tasty way to increase proline consumption.
May Improve Gut Health
Collagen can have beneficial effects on gut health and digestion in several ways:
– Glycine improves production of stomach acid
– Gelatin attracts and holds liquids, helping move food through the gut
– Supports growth of beneficial gut bacteria
– Helps rebuild damaged intestinal wall
In one study, 73% of patients who took a hydrolyzed collagen supplement for 6 months saw an improvement in leaky gut symptoms.
As a natural source of collagen and gelatin, regularly eating chicken tendons may support optimal gut function. The collagen gets broken down into gelatin, offering similar digestive benefits.
Contains Other Compounds
In addition to collagen, chicken tendons contain various other beneficial compounds:
– Elastin protein – Gives connective tissues elasticity. Works with collagen to provide structural support.
– Hyaluronic acid – Found in bone broth made from tendons. Important for joint, skin and eye health.
– Chondroitin sulfate – Component of cartilage that may aid arthritis symptoms when taken as a supplement.
– Heparan sulfate – Helps regulate inflammatory responses. May have antioxidant effects.
These nourishing compounds provide additional health benefits and are retained when cooking tendons in broths.
Potential Concerns
However, there are also some potential concerns to keep in mind:
High in Sodium
Chicken tendons need to be brined or cured in a saline solution during processing to increase shelf life and palatability. This adds a lot of sodium, with some brands containing over 700mg per 100g.
For a person eating 50-100g of tendons, this can significantly increase sodium intake. The adequate daily intake of sodium is 1500mg or less, so tendons can contribute almost half this amount.
High sodium intake is linked to elevated blood pressure, which increases the risk of strokes, heart attacks and kidney disease.
To limit sodium intake, look for lower sodium chicken tendon options or make broths and soups using fresh, unprocessed tendons. Keep overall consumption moderate if eating foods with added salt.
Risk of Bacterial Contamination
Raw chicken is prone to harboring harmful bacteria like salmonella and campylobacter. This also applies to chicken by-products like tendons and feet.
Proper handling and thorough cooking normally eliminate any dangerous bacteria or viruses. But there have been cases of food poisoning from consumption of undercooked chicken offal.
To minimize risks:
– Source tendons from reputable suppliers.
– Handle raw tendons carefully to avoid cross-contamination.
– Ensure tendons are cooked until piping hot throughout.
Provided good hygiene practices are followed, the risks from bacterial contamination can be kept very low.
Could Cause Food Intolerances
Although quite rare, some people may have intolerances or allergies to collagen or gelatin from animal sources. This is more likely in people who are allergic or intolerant to meat in general.
Symptoms like indigestion, bloating, rashes or headaches after eating chicken tendons could indicate an intolerance. This tends to only occur in a small percentage of the population.
For most people chicken collagen and gelatin are well tolerated, even if they have reactions to other proteins like whey or casein. However, listen to your body’s signals if experiencing unusual symptoms after eating tendons.
Contains Purines
Purines are natural compounds found in many foods, especially animal products. High purine intake can contribute to gout flares in susceptible individuals, as purines raise uric acid levels.
Chicken tendons likely contain moderate to high amounts of purines. Although not a concern for most people, those with gout may want to eat them only in moderation to avoid exacerbating symptoms.
How to Cook Chicken Tendons
Chicken tendons need to be slowly cooked to break down the collagen into gelatin and make them palatable. Here are some of the best cooking methods:
Chicken Bone Broth
Simmering bones and tendons to make broth or stock is one of the most popular uses. Cooking for 12-24 hours extracts gelatin, minerals and other nutrients from the tendons into a nourishing broth.
You can add chicken feet for extra collagen too. Season the broth however you like. Bone broth makes a fantastic base for soups and stews.
Slow Cooker
Using a slow cooker or crockpot is an easy way to cook chicken tendons low and slow. Put your tendons in with vegetables, herbs and spices and cook on low for 6-12 hours.
The extended cooking time ensures the collagen transforms to gelatin, yielding tender, jiggly tendons in a tasty broth.
Braise in a Sauce
Braising chicken tendons in a sauce helps tenderize them:
– Fry a diced onion in oil until softened.
– Add tendons and cook for 2-3 mins on high heat.
– Pour in sauce ingredients like tomatoes, garlic, ginger, soy sauce or curry paste.
– Simmer over low heat for 45-60 mins, until thickened and tender.
The sauce adds flavour and moisture to balance the natural gelatin. Serve spooned over rice or vegetables.
Marinate and Roast
Marinating tendons in an acidic ingredient first helps soften the collagen. Balsamic vinegar, wine, yogurt, lemon juice or rice vinegar all work well.
Marinate for 2-3 hours, then roast at 350°F for around 45 minutes until crispy. Toss in spices to add flavor.
How to Add Them to Your Diet
Here are some tips for incorporating chicken tendons into your diet:
– Keep homemade bone broth on hand for drinking and cooking. Freeze broth in batches for later use.
– Snack on roasted, seasoned tendons for a crunchy high-protein treat.
– Use gelatinous tendons in place of or along with chicken in soups, curries and stir fries.
– Mix cooked chopped tendons into rice or congee (savory rice porridge).
– Make Vietnamese pho or Chinese soups using tendons for added collagen.
– Combine cooked tendons with vegetables and broth in a pot pie or casserole.
– Use collagen-rich tendon broth to cook grains like rice, quinoa or oats. The broth enhances nutrition and taste.
Chicken tendons are very versatile – try using them in a variety of your favorite dishes. They pair well with Asian flavors like ginger, garlic, soy sauce, sesame oil and chili.
Should You Eat Chicken Tendons?
Chicken tendons are nutritious and provide a concentrated source of collagen, gelatin, amino acids and other beneficial compounds.
Here is a summary of the pros and cons:
Potential Benefits
– High in protein and collagen
– Source of glycine and proline
– Contains elastin, hyaluronic acid and other nutrients
– May improve skin, joint, gut and heart health
– Unique taste and texture enjoyed by some
Potential Concerns
– Low in other vitamins and minerals
– Often high in sodium from processing
– Small risk of bacterial contamination
– Texture may be unappealing for some
– Possible reactions in those with allergies/intolerances
Overall, chicken tendons can be a nutritious addition to the diet for most people. They provide natural collagen that may help promote skin, bone and joint health as we age.
Moderating portion sizes and choosing lower sodium options can help minimize any potential downsides. Anyone experiencing negative symptoms after eating tendons may wish to avoid them.
For most people, chicken tendons can be a tasty, protein-rich food that provides unique health benefits thanks to their abundance of collagen and gelatin. Including them along with a varied, balanced diet can be beneficial for health.