A 3-ounce burger contains 90% lean ground beef provides us with 21.4g of protein out of the 50g daily recommendation. Vitamins from the B group turn food into energy and also help in the development of red blood cells.
Deficiency in vitamin B12 can cause anemia, numbness, weakness, foggy thinking and loss of balance. B6 is required for major functions such as movement, memory, energy expenditure and blood flow.
This vitamin also helps to keep the nervous system healthy, makes hemoglobin, balances sugar levels, boosts mood, creates antibodies and acts as a natural painkiller. This vitamin is a natural anti-aging nutrient, repairs damaged skin and makes hair thicker.
It also balances hormones, improves vision, physical endurance and muscle strength. Vitamin K plays an important role in keeping the heart healthy.
It decreases the chance of cardiac arrest since it maintains healthy blood pressure. It improves bone density, reducing the risk of osteoporosis.
It also fights cancer, helps blood to clot and improves brain function. The health benefits of magnesium include boosting energy, production of the so called happy hormones™ which calm nerves and anxiety.
It improves sleep and helps digestion, relieves muscle aches and spasms like cramps, contraction and weakness. Though burgers can provide some nutrients, remember to only consume them occasionally to get the maximum health benefits out of them.
It is used to kill bacteria in a mechanically separated meat product which serves as filler in cheap ground beef burgers. Trans fat, a natural component of meat, raises cholesterol levels and can lead to heart diseases.
Overeating on both burgers and fries can lead to weight gain and heart problems. Although most of them are considered safe for consumption, they have been linked to side effects in some people.
By-products used in burgers include cartilage, nerve and connective tissues and bones. Sodium overdose may cause abdominal pain, coughing, diarrhea, vomiting, shortness of breath, headaches and increased blood pressure.
Pay attention to the descriptions of the products and avoid foods that are deep-fried, pan-fried, breaded or are crispy. Dona™t consume food that comes with a lot of condiments and dressings a“ that adds more calories to your meal.
Usually, all drinks offered by fast food chains contain added sugar which can be up to 120g. Processed meat has few nutrients, high fat content and plenty of calories.
The good news is burgers can be part of a healthy, well-balanced diet, especially when you try a variety of lean protein sources and nutritious add-ons. These are notably lacking in nutrients, and while it might be slightly different today, it’s still not as common for burgers to be served with vegetables, water or other more health-promoting foods.
Burgers can be a great source of protein and vitamins and minerals such as iron, B12 and zinc, which aids DNA synthesis and supports the immune system. Depending on the leanness of the burger, some hamburgers may be higher in saturated fat than others, and if cholesterol is a concern, opting for leaner options (e.g., >90%) is a good idea.
Adding a bun to a burger can add carbohydrates and fiber, as well as around 150 calories, and cheese and condiments may vary a bit depending on preference. Veggie burgers made with grains, beans and various vegetables may be slightly lower in protein compared with their animal counterparts, but higher in fiber and carbohydrates.
A little fat, from a thin slice of cheese or avocado, can also enhance flavor and give your burger more satiating staying power. For example, if you’re cooking at home, try choosing a quality protein, like grass-fed beef or bison, and a whole-grain or sprouted-grain bun for a fiber and complex carb boost.
Th rowing a burger on the grill probably isn’t the first idea that comes to mind when you want a healthy meal. To add back some juiciness and lower the calories and fat, mix in a purée of sautéed or roasted mushrooms and onions to replace up to one-third of the meat, says Todd Earth, M.S., R.D., director and chair of the nutrition and dietetics department at Johnson & Wales University in Providence, R.I. Another option: Replace 20 percent of the meat with cooked cracked bulgur wheat.
It's like the texture of ground beef and doesn’t impart any dramatic flavors, Earth says. A 100 percent whole-grain bun adds filling fiber and other nutrients to your meal.
A 3-ounce whole-wheat Virginia Roll from Great Harvest Bread, for instance, has 250 calories and 37 grams of carbs. “Slice rolls crosswise into three pieces rather than two to make them carb- and calorie-friendlier, if that’s a goal of yours,” says Jackie New gent, R.D.N., a healthy -cooking instructor at the Institute of Culinary Education in New York City.
Or skip the bun and wrap the burger in sturdy leafy greens, such as collards, New gent says. High-temperature cooking methods, such as grilling, can cause the formation of hetero cyclic amines and polycyclic aromatic hydrocarbons, compounds that might increase cancer risk, according to the National Cancer Institute.
Keep the flame low, and flip burgers frequently to prevent these substances from forming. Another strategy: Fire up the flames on one side of the grill, but do most of the cooking on the other and finish the burger over high heat.
Mixing thyme, black pepper, ginger, garlic, or rosemary extract into your patties may also inhibit the development of these compounds, some studies suggest. Use a meat thermometer to make sure burgers reach 160° F, the minimum internal temperature to destroy harmful bacteria in ground meat.
Use the space between your burger and bun to add in a full serving of produce. Swap limp iceberg lettuce and pale tomatoes for microgreens and a thick slice of heirloom tomato; the trade will add nutrients and culinary intrigue, New gent says.
For the more adventurous, a slice of grilled pineapple adds flavor; a heaping spoonful of kimchi or sauerkraut provides healthy probiotics and a burst of flavor. A good health move is to make some of your burgers meatless.
It can be as simple as grilling a large portabello mushroom cap, which has a meaty taste. Sauté ¼ cup each of finely chopped onion and red pepper and 1 clove of minced garlic until soft, 4 to 5 minutes.
Cook burgers until browned on one side, about 5 minutes. When you shop through retailer links on our site, we may earn affiliate commissions.
Hamburger meat packs your meal with nutrients, like iron, vitamin B-12 and protein. Heme iron is found only in animal-based foods, is highly bioavailable and easy for your body to utilize.
Four ounces of 90-percent lean broiled hamburger meat have more than three milligrams of iron. Without adequate B-12, red blood cells form abnormal shapes, resulting in decreased oxygen delivery throughout your body.
A four-ounce broiled hamburger patty provides nearly three micrograms of vitamin B-12, helping you meet your daily recommendation from one meal. Hamburger is rich in protein, but you should select the leanest varieties, such as 90 percent lean or more, to avoid consuming too much fat and calories.
Protein gives structure to cells, builds lean muscle mass and acts as a backup source of energy when carbohydrates and fat are not available. Checking the meat with a thermometer helps you determine if it reaches the proper cooking temperature.
Saturated fat hardens arteries, elevates blood pressure and ups your risk of cardiovascular disease when you have too much. They are delicious and are believed to contribute to weight gain and also have another harmful effect on the health of human beings.
Instead of taking this meal for lunch you can think of a green salad with skinless chicken and pecans or walnuts which considered safer for human consumption. The burger is made by mechanically separating meat product and treating it with ammonia to kill bacteria.
It is termed as a low-cost ground beef filler since it’s a handful of fast food establishments that can be used for lunch. Fat is naturally found in meat and is commonly known to raise cholesterol levels in the body which is later on linked to heart diseases.
Burgers contain unhealthy fat that is dangerous to your health and can lead to severe pains if consumed in large volumes. Most of the food manufacturing companies use different additives like sodium phosphate and nitrates to preserve and add texture to the meat.
Many consumers assume that their patty comes straight from cow muscles of which the fact is that the beef contains a lot of wastes and by-products. This is because food contains over twenty ingredients like ammonium chloride which contains high fructose corn syrup which causes obesity as well as cancer.
The ones offered at the restaurant have high sugar, calories and fat content which is mostly contributed by a single slice of cheese which adds up to 500 milligrams of sodium. When well-prepared the patties are gingerly placed between a whole grain bun which is generously topped with veggies like onions and tomatoes.
Healthy burgers are made depending on the willingness of the cook especially when one is open to re-imagining and supporting their cast of buns and condiments. Even if they are not colorful, black bean burgers are a great source of antioxidant compounds that boost brain power.
Antioxidants are also great for destroying free radicals which are linked to heart disease, cancer, and aging. It is rich in proteins like omega-3, healthy fatty acids that are found in fish oils and lowers the risk of heart disease.
It is advisable to carefully read the label when buying the pre-made salmon patties to make sure you are not getting dyes and fillers.