The Healthiest Choice: Burgers
Whether you’re at a summer barbeque or at a restaurant, there are easy techniques you can use to save calories. Continuing with our ‘healthiest choice’ series is everyone’s favourite food available almost everywhere: burgers.
We automatically assume that burgers are bad for us, which may not always be the case. While we slim down our burger, loading it up with nutrients can actually make it a healthy meal.
Here’s how this seemingly impossible task can be achieved.
1] The Bun
Restaurants have begun to provide several alternatives to the standard white bread bun as customers have become more calorie-aware.
Choose a whole grain bun to reap the benefits of minerals, vitamins, and, most importantly, fiber. This easy change can save you calories while also increasing your fiber intake, which will keep you fuller for longer.
Remember that a ‘multigrain’ bun contains more than one grain, and it could be manufactured from refined grains, making it just as good (read: terrible) as white bread!
2] The Patty
The patty is your best opportunity to pack some protein in your burger!
Mushrooms, which can provide up to 35 percent protein, are a vegetarian favorite in burgers. They have a low calorie count and are high in dietary fiber. 100 g of fresh mushrooms can supply 5 to 25% of the required nutritional intake, depending on the source and kind. Vitamins including riboflavin (B2), niacin (B6), folate (B9), and vitamin D are also present. As a burger filler, grilled Portobello mushrooms are a particularly healthy choice.
Bean burgers are high in protein as well, however, they are frequently fried. Beans are a good source of proteins, fiber, and antioxidants if you can locate them grilled.
Non-vegetarians should eat lean meats like chicken and turkey. If you just want a red meat burger, a 3-ounce serving will help keep the patty under 230 calories. Red meat is high in iron, zinc, and vitamin B12, all of which are beneficial to our bones, nerves, and other bodily functions.
A protein-rich patty can also be made with fish. They are particularly high in omega-3 fatty acids and iodine, two nutrients that the majority of humans lack.
3] The Toppings
Unfortunately, the often used iceberg lettuce does not provide much nutritional value to your food (it’s primary water!).
Dark green leafy vegetables are a good choice. These are high in phytonutrients such as carotenoids, flavonoids, and glucosinolates, which primarily protect us from free radical damage.
Tomatoes, tomatoes, tomatoes! Lycopene, a carotenoid that gives tomatoes their red color, is good for protecting your skin from the sun and lowering your risk of numerous diseases.
Onions are low in calories and high in flavonoids and sulphur-containing chemicals, which give them excellent antioxidant effects. Onion compounds lower blood sugar levels, lower cancer risk, and promote bone health. If you have the choice, choose colored types (yellow and red) because they contain more antioxidants than white versions.
4] The Sauces
Nobody wants to eat a dry, boring burger! However, high-calorie additives like high-fructose corn syrup and trans-fats (the “bad” fats) are commonly found in bottled ketchup and mayonnaise.
Isn’t this a terrific way to add some zing to your day? Toppings from Mexico!
Avocados, the major ingredient in guacamole, are incredibly high in healthy fats, which your body requires to survive. It’s also high in fiber and protein, and a single 100 g meal can provide over 26% of your daily requirements of a variety of minerals, vitamins (C, B5, B6, B9, E, K), and potassium! Magnesium, manganese, copper, iron, zinc, phosphorus, and a few other vitamins are also present in minor levels (A, B1, B2 and B3). These things work together to help you lose weight and lower your risk of diabetes, heart disease, and a variety of other illnesses.
A spicy salsa is another healthy way to liven up a bland burger. It contains lycopene from tomatoes as well as chilies. Capsaicin, the molecule that makes chili peppers fiery, causes the brain to release endorphins, a “feel good” neurotransmitter.
Any sauce can benefit from a pinch of black pepper. It contains a substance known as piperine, which aids in the absorption of other nutrients in the body.
It’s a sort of unhealthy tradition to eat French fries with a burger. They won’t benefit your heart or stomach because they’re high in calories and trans-fats.
Instead, add crispness to your meal by serving it with a nutty salad, seasoned bell pepper, or even zucchini sticks.
And that’s how you make a burger that’s good for weight loss, nutritional, and tasty!