Healthy Eating Tips: What’s Between Your Buns?

What’s the healthiest thing you put on your buns?

If you are thinking about that $100/ounce cellulite “miracle” cream, think again. I was referring to your whole wheat buns - you know, the ones you load up with that veggie-bean-phony-baloney concoction that makes you feel so virtuous. But IS that meat-free creation REALLY better for you than a meat patty?

Before I begin, let me address the vegetarians and vegans out there. If you’re one of those lovely people whose moral compass leads them away from meat or animal products, more power to you. I sincerely admire your compassion.

But right now I want to talk about how most commercial veggie options compare nutritionally with animal counterparts like grass-fed beef, white meat chicken or white meat turkey.

Salt Lick Burger Anyone?

Ever notice how much sodium is in that “meat alternative” burger you’re eating? As is often the case with processed foods, veggie and soy burgers often contain FIVE times the sodium in a beef or turkey patty.

If you have a genuine hankering for a meat substitute (not sure what would lead to this rare condition), be sure to find one with less than 400 milligrams of salt per serving. It’s important to remember that in addition to the sodium you get from the meatless burger, you’re probably consuming a substantial salt from the accoutrements of the well-dressed burger: pickles, chips, ketchup and mustard.

But Vegetables Don’t Have Fat

But processed veggie, soy or bean burgers often DO have added fat that comes from various types of oils. Check that your meat substitute product doesn’t have more than 30% fat per serving.

Real Meat’s Not Sweet

In addition to fat, be conscious of the sugar added to many meat alternatives (maltose or dextrose are other ways for disguising sugar). By comparison, the last time I checked, Tommy Turkey and Billy Buffalo were completely sugar-free.

Unpronounceable Protein

Rule of thumb for what selecting more nutritious foods: The shorter the ingredient list, the better.


Accordingly, 100% grass-fed beef would beat out a product whose label includes: “MSG, disodium guanylate, sugar and caramel color.” Also, if you can’t pronounce ingredients without consulting the dictionary, chances are you are better off with high-quality beef or white-meat turkey or my favorite - a salmon burger.

Where The Nutrients Roam

No question, when it comes to nutrient density red meat is where it’s at. Alternative protein sources just can’t compete with the protein, essential amino acids and iron that beef provides.

If You’re Vegging-Out

So, you insist on trying a burger that will impress your vegetarian boyfriend. Your best option is a soy-based product. Some of the healthiest meat alternatives (lowest in sodium and fat), are made by Seapoint Farms and the Quorn company.

If you want a really healthy meat alternative (and to score MONGO points with The Boy), check out a vegetarian cookbook and learn how to make your own.

Most recipes are quite simple: use a blender or food processor to blend a few ingredients like tofu or beans, spices, some oil and a few bread crumbs. Making your own burgers allows you to keep sodium and fat to a minimum.

Natural Is Nutritious

When it comes to nutrition, what’s most natural and unprocessed is what’s best. It’s okay to try out a meat alternative if you’re curious.

But don’t beat yourself up if you find you enjoy the real deal more than some processed “fakie”. Real meat burgers can absolutely be a healthy part of your diet!

Hooray!

Love,
Health Sundae

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