How can you make a burger healthier without sacrificing flavor. What are the best lean meat options for burgers. Which burger buns provide the most nutritional benefits. What creative ingredients can boost a burger’s nutrition profile.

The Nutritional Impact of Ground Beef Selection on Your Burger

When it comes to crafting a healthier burger, the choice of ground beef plays a pivotal role. Shena Jaramillo, RD, a dietitian based in Ellensburg, Washington, highlights the importance of considering fat content when selecting ground beef. While fat contributes to juiciness, it’s crucial to strike a balance between flavor and health.

Higher fat content in ground beef primarily consists of saturated fat, which has been linked to increased LDL cholesterol levels. The American Heart Association warns that elevated LDL cholesterol can raise the risk of heart disease and stroke. To mitigate these risks, opting for leaner ground beef is advisable.

Aderet Dana Hoch, RD, a New York City-based dietitian, recommends choosing ground beef that is 90 to 95 percent lean. This selection not only reduces saturated fat intake but also helps control calorie consumption. Many restaurant burgers can exceed 1,000 calories, largely due to the use of fattier beef (80 percent lean or less) and calorie-dense toppings.

Benefits of Leaner Ground Beef:

• Lower saturated fat content
• Fewer calories per serving
• Reduced risk of cardiovascular issues
• Greater control over nutritional content

Elevating Your Burger with Whole-Grain Buns

The choice of bun can significantly impact the nutritional profile of your burger. Jaramillo advises against using highly processed white-bread buns, which are often high in calories and carbohydrates while offering little nutritional value. These refined buns can cause rapid blood sugar spikes and often contain high-fructose corn syrup.

Instead, opt for whole-wheat buns to create a healthier burger. Whole grains provide essential fiber and nutrients, addressing the concerning statistic that only about 5 percent of the U.S. population meets recommended fiber intake levels.

Alternatives to Traditional Buns:

1. Whole-wheat buns
2. Sprouted grain buns
3. Lettuce wraps (for a low-carb option)
4. Portobello mushroom caps

Exploring Alternative Protein Sources for Burger Patties

For those looking to further reduce saturated fat intake, consider alternative protein sources for your burger patties. Hoch suggests using lean turkey meat, which contains approximately half the saturated fat of beef. However, it’s important to note that turkey burgers may require additional moisture to prevent dryness.

Plant-based meat alternatives have gained popularity in recent years. Options from brands like Beyond Meat, Impossible Foods, and Boca can provide a convincing burger experience for vegetarians and vegans. However, it’s worth noting that these alternatives still contain significant amounts of saturated fat (5-6 grams per 4-ounce patty).

Innovative Protein Options for Burgers:

• Lean turkey meat
• Plant-based meat alternatives
• Homemade legume-based patties
• Mushroom and vegetable blends

Enhancing Burger Nutrition with Healthy Binding Agents

The binding agent used in your burger patty can contribute to its overall nutritional value. While breadcrumbs are commonly used, there are healthier alternatives that can boost fiber and nutrient content.

Hoch recommends using fiber-rich oats as a binding agent, suggesting ¼ cup of oats per pound of ground meat. Another option is chia seeds, which not only bind the patty but also add fiber and omega-3 fatty acids. To use chia seeds, mix 1 tablespoon with 2½ tablespoons of water and let it sit for five minutes to form a gel-like consistency.

A third alternative is a flax “egg,” which also provides fiber and omega-3s. Combine 1 tablespoon of ground flaxseed with 3 tablespoons of lukewarm water, allowing it to sit for a few minutes before use.

Nutritional Benefits of Alternative Binding Agents:

• Increased fiber content
• Addition of essential fatty acids
• Enhanced nutrient density
• Improved texture and moisture retention

Incorporating Nutrient-Dense Toppings and Condiments

The toppings and condiments you choose can significantly impact your burger’s nutritional profile. While cheese and bacon are popular choices, they can add substantial calories and saturated fat. Instead, consider nutrient-dense alternatives that enhance both flavor and health benefits.

Healthy Topping Ideas:

• Sliced avocado (healthy fats and fiber)
• Grilled vegetables (vitamins, minerals, and antioxidants)
• Leafy greens (fiber and micronutrients)
• Fermented vegetables like sauerkraut (probiotics)

For condiments, opt for those with minimal added sugars and preservatives. Mustard, homemade guacamole, and Greek yogurt-based sauces can provide flavor without excess calories.

Mastering Cooking Techniques for Healthier Burgers

The way you cook your burger can impact its nutritional value and safety. Grilling is a popular method that allows excess fat to drip away, potentially reducing overall calorie content. However, it’s crucial to avoid charring, as this can produce harmful compounds.

Tips for Healthier Burger Cooking:

1. Use a meat thermometer to ensure proper internal temperature
2. Avoid pressing down on burgers while cooking to retain juices
3. Consider using a grill pan or broiler for indoor cooking
4. Experiment with herb rubs for flavor without added calories

Balancing Portion Sizes for Optimal Nutrition

Controlling portion sizes is crucial for maintaining a healthy diet, even when enjoying a burger. A standard burger patty should be around 3-4 ounces, roughly the size of a deck of cards. This portion provides adequate protein without excessive calories.

Consider using smaller buns or opting for an open-faced burger to further reduce calorie intake. Pairing your burger with a side salad or grilled vegetables instead of fries can create a more balanced meal.

Strategies for Portion Control:

• Use a food scale to measure patty size
• Opt for slider-sized buns for smaller portions
• Fill half your plate with non-starchy vegetables
• Practice mindful eating to enhance satiety

By implementing these expert tips, you can transform the classic burger into a more nutritious meal without sacrificing flavor. Remember that moderation is key, and incorporating these healthier options allows you to enjoy burgers as part of a balanced diet.

The Role of Hydration in Burger Consumption

While often overlooked, hydration plays a crucial role in the digestion and overall enjoyment of a burger meal. Consuming adequate water before, during, and after eating can aid in digestion and help prevent overeating.

Water can help break down the proteins and fats in burgers, making them easier for your body to process. Additionally, staying hydrated can help counteract the high sodium content often found in burger patties and condiments.

Hydration Tips for Burger Enthusiasts:

• Drink a glass of water before your meal to promote satiety
• Opt for water or unsweetened beverages instead of sugary sodas
• Consider adding cucumber or lemon slices to water for flavor
• Monitor urine color as an indicator of hydration status

Understanding the Glycemic Impact of Burger Meals

The glycemic impact of a burger meal can vary significantly based on the ingredients used. High-glycemic components like white buns and sugary condiments can cause rapid blood sugar spikes, while fiber-rich alternatives can help stabilize blood glucose levels.

For individuals managing diabetes or those concerned about blood sugar control, it’s essential to consider the glycemic load of the entire burger meal. Pairing your burger with non-starchy vegetables and choosing whole grain buns can help mitigate potential blood sugar fluctuations.

Strategies for Reducing Glycemic Impact:

1. Choose whole grain or sprouted grain buns
2. Include a source of lean protein in your patty
3. Add avocado or other healthy fats to slow digestion
4. Incorporate fiber-rich toppings like leafy greens

The Importance of Food Safety in Burger Preparation

Ensuring food safety is paramount when preparing and consuming burgers. Ground meat, whether beef, turkey, or plant-based, requires proper handling and cooking to prevent foodborne illnesses.

The USDA recommends cooking ground beef to an internal temperature of 160°F (71°C) to eliminate harmful bacteria. For turkey burgers, aim for 165°F (74°C). Even plant-based burgers should be cooked thoroughly to ensure food safety.

Essential Food Safety Practices:

• Wash hands thoroughly before and after handling raw meat
• Use separate cutting boards for meat and vegetables
• Store ground meat at 40°F (4°C) or below
• Avoid cross-contamination during grilling or cooking

Exploring Global Burger Variations for Nutritional Diversity

Burgers have evolved beyond the classic American cheeseburger, with various global iterations offering unique nutritional profiles. Exploring these international variations can provide new flavors and potential health benefits.

For instance, Greek-style burgers often incorporate lean lamb meat and feta cheese, providing a different protein source and calcium. Japanese teriyaki burgers might feature lean chicken or fish patties, offering omega-3 fatty acids and lower saturated fat content.

Nutritious Global Burger Inspirations:

1. Mediterranean veggie burgers with chickpeas and herbs
2. Asian-inspired salmon burgers with ginger and scallions
3. Mexican-style turkey burgers with black beans and spices
4. Indian-spiced lentil burgers for a vegetarian option

The Environmental Impact of Burger Choices

When considering the overall impact of burger consumption, it’s important to acknowledge the environmental factors associated with different protein sources. Beef production, in particular, has been linked to higher greenhouse gas emissions and water usage compared to plant-based alternatives.

For environmentally conscious consumers, opting for plant-based burgers or those made from more sustainable protein sources can be a way to enjoy burgers while reducing ecological impact. Additionally, choosing locally sourced ingredients can help minimize transportation-related emissions.

Eco-Friendly Burger Options:

• Locally sourced, grass-fed beef burgers
• Plant-based burgers made from pea protein or soy
• Burgers featuring sustainably caught fish
• Homemade veggie burgers using seasonal produce

Integrating Burgers into a Balanced Diet Plan

While burgers can be a delicious treat, it’s essential to consider how they fit into an overall balanced diet. The key is moderation and making informed choices about ingredients and preparation methods.

Nutritionists often recommend following the plate method, where half your plate consists of non-starchy vegetables, a quarter is dedicated to lean protein (which could be your burger patty), and the remaining quarter is reserved for whole grains or starchy vegetables.

Tips for Incorporating Burgers into a Healthy Diet:

1. Limit burger consumption to once or twice a week
2. Balance burger meals with lighter, plant-based options on other days
3. Practice portion control by using smaller buns or going bun-less
4. Pair burgers with a large side salad or grilled vegetables

By applying these principles and expert tips, you can enjoy burgers as part of a nutritious and balanced diet. Remember that the occasional indulgence in a classic burger is perfectly acceptable within the context of an overall healthy lifestyle. The key is to make informed choices and savor your burgers mindfully.

5 Tips for a Healthier Burger

Who doesn’t love biting into a thick, juicy burger? This American classic can be found at many restaurants and drive-thrus — but making one at home can be just as satisfying, especially since you can tweak the ingredients for a customized burger that’s actually healthy.

We asked dietitians about ways to beef up the nutrition at any BBQ. Try these suggestions at your next cookout for a healthier burger:

1. Opt for the Lowest-Fat Ground Beef

One of the biggest questions when buying ground beef for burgers or any other dish is how much fat you should choose, says Shena Jaramillo, RD, a dietitian in Ellensburg, Washington.

That’s because fat causes the meat to hold more water during cooking, she adds, and that means more juiciness. But on the other hand, the type of fat in ground beef is mostly saturated fat, which raises LDL (“bad”) cholesterol levels, Jaramillo says. According to the American Heart Association, higher levels of LDL cholesterol increase your risk of heart disease and stroke. Saturated fat is okay in smaller amounts, but you’ll want to limit how much you eat in general.

Choosing less fat also means fewer calories, according to Aderet Dana Hoch, RD, a dietitian in New York City. For example, some burgers from popular food chains like Applebee’s and TGI Fridays have upwards of 1,000 calories or more — which is more than half a day’s worth for most people in just one meal. (And that’s without the side of fries!) This is because the ground meat in the burger is usually 80 percent lean or less, Hoch says.

“The fattier beef will add more calories to your burger,” she explains. There could also be binders in the ground beef patty, such as egg or breadcrumbs, and with the addition of toppings (hello, cheese and bacon) and a refined-grain bun, this all adds up to a high-calorie meal in one sandwich, Hoch says.

Making your own burger at home, where you can choose lean beef and control what goes into it, can cut down on both saturated fat and calories and result in a healthier burger, Hoch adds. She suggests aiming for 90 to 95 percent lean.

2. Choose a Whole-Grain Bun

When it comes to the bread sandwiching your burger, highly processed white-bread buns with enriched flour are a popular choice — just not the best one, says Jaramillo. These buns contain a lot of calories and carbs and could contribute to a quick rise in blood sugar without offering the same benefits as a whole-grain option. Plus, many of these breads contain high-fructose corn syrup.

At home, you can make a healthier choice for your burger by opting for a whole-wheat bun, notes Jaramillo. Whole grains that are minimally processed can give you fiber and other nutrients, she says. That’s particularly important given that on average only about 5 percent of the U.S. population meets recommendations for adequate fiber, according to research.

There’s also the option of ditching the bun altogether and wrapping the burger in an iceberg or romaine lettuce leaf instead. That can give you another serving or two of vegetables.

3. Consider an Alternate Meat

Want to cut your fat even more? Hoch says lean turkey meat has about half the saturated fat of beef. That does mean you’ll have to be more strategic with cooking, though, so it doesn’t end up too dry.

She suggests that you can increase the moisture by adding water-rich veggies like shredded zucchini and onions, which also increase the fiber content of your burger.

Plant-based meats are another pivot, like burgers from Beyond Meat, Impossible Foods, Boca, and others. Keep in mind, though, that these choices still have significant amounts of saturated fat — 5 grams (g) in the Beyond Burger and 6 g in the Impossible Burger per 4-ounce (oz) patty. But if you’re looking for a vegetarian or vegan option, they can be handy for emulating the burger experience without the animal-based protein. There are also a number of recipes for meat-free burgers that feature legumes and/or mushrooms.

4. Add a Healthy Binding Agent

Bread crumbs are the most popular ingredient for binding ground meat, but you can swap them for fiber-rich oats for a healthier burger, says Hoch. Use ¼ cup of oats for 1 pound (lb) of ground beef.

Another option, according to Hoch: chia seeds, which are a great binder that adds valuable fiber and omega-3 fatty acids. Mix the chia seeds with water to turn them into a binder. Use 1 tablespoon (tbsp) of chia seeds to 2½ tbsp of water. It’s important to let the chia seeds sit in the water for about five minutes before using them. (They take a little time to gelatinize in the water.)

A third option, notes Hoch, is a flax “egg,” which also adds fiber and omega-3 fatty acids. Use 1 tbsp of ground flaxseed to 3 tbsp of lukewarm water. Like the chia binder, the flax egg needs to sit for a few minutes to gelatinize before it can be used as a binder. 

5. Load Up on the Right Toppings

For many, a burger isn’t complete without plenty of toppings. But the ones commonly ordered at restaurants are high in sugar, fat, and calories, Jaramillo says. The most popular condiment, ketchup, is filled with high-fructose corn syrup, while a single slice of cheese can add up to 200 calories and 500 milligrams (mg) of sodium (not to mention, it can be highly processed with preservatives and artificial colors and flavors).

That doesn’t mean you have to opt for a naked burger, though. Consider adding fruits and veggies like lettuce, tomatoes, avocado slices, onions, bell pepper slices, and sautéed mushrooms for a healthier burger. You can also get creative with choices like mango, grilled pineapple, chili peppers, and pesto.

Boost the flavor of your patty with calorie-free flavorings, too. These include hot sauce, chili powder, garlic powder, cumin, and paprika.

Another tip: Reduce the size of the burger and lean into the side dishes for a more balanced plate, Hoch suggests — for example, baked potato fries or coleslaw in a vinegar-based dressing.

Playing around with healthy ingredients and adding more veggies in general can give your next burger the healthy balance you crave.

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Here’s How to Make a Healthier One

Burgers loaded with special sauce and layers of cheese sandwiched between a giant bun isn’t exactly the model for a wholesome, nutritious meal — especially when it comes from a fast-food chain.

But, burgers don’t have to be completely off-limits when you’re trying to eat right. I

n fact, when incorporated into a healthy, varied diet, research shows red meat can be a great source of high-quality protein and essential nutrients such as iron, zinc, and vitamin B12.

And poultry, including chicken and turkey, can be an excellent source of highly-digestible proteins, B vitamins, iron, zinc, and copper.

So where does it all go wrong? The bun, toppings, and size of the patty, for starters.

While burgers are a fast-food staple usually limited to cheat days, homemade versions can be healthy and delicious.

Check out these hacks to craft tasty, healthy burgers.

1. Trim the Fat, but Keep It Juicy

Choosing lean meat, whether that’s ground beef, turkey, or chicken, is an easy way to reduce saturated fat content.

According to the USDA the term “lean” is used to describe food that has less than 10 grams of fat and four and a half grams of saturated fat per 100 grams.

“Extra lean” means there is less than five grams of fat and two grams of saturated fat per 100 grams.

When you’re shopping for meat, a quick way to sort through the options is by looking for meat that’s between 90 and 95 percent lean.

Just keep in mind that while leaner options cut fat and calories, they can also dry the heck out of your burger.

To keep it as juicy as it can be, handle the meat as little as possible when forming the patties.

Once the burgers are on the grill or in the skillet, avoid pressing them with a spatula, which can release even more juice.

2. Cut the Meat

While lean meat isn’t unhealthy in the right portions, homemade burgers are a great opportunity to sneak in tons of veggies, even if it’s not a vegetarian burger.

Chopped mushrooms, greens, and onions, or grated sweet potatoes, carrots, and zucchini offer delightful flavors, and they add some extra juices back into the burger, too!

Grains, beans, and pulses can also make an appearance; try black beans, lentils, quinoa, or rice.

Add these ingredients to the raw meat mixture before shaping the patties, then cook like usual.

3. Spice It Up

Spices and herbs not only add tons of flavor to burgers, but also contain antioxidant compounds, like polyphenols.

Oregano, thyme, sage, rosemary, and saffron have some of the highest levels, especially in their dried form.

Add a few shakes of these dried spices into the meat or veggie mixture before you cook the patties.

Then, before you serve up the dish, add fresh or chopped herbs on top of your burger before eating for an extra bit of seasoning.

4. Size It Right

Have you ever ordered a burger at a restaurant that’s nearly as big as your face?

It might seem like a tempting challenge to eat it all, but chances are you’ll be left in a massive food coma if you do.

When you’re making burgers at home, you can control the patty size to something more reasonable and healthy.

One serving size of protein is about a 4-ounce patty (think the the size of a deck of cards), which should shrink to about three ounces during the cooking process.

5. Choose Your Toppings Wisely

A thick layer of salt-, sugar-, and fat-laden toppings is the quickest way to sabotage a healthy burger.

Swap out sugary ketchup for salsa, or try making your own homemade ketchup.

And for a little creaminess, opt for guacamole instead of mayo.

Use the real estate on top of the burger as an opportunity to pack on fresh or grilled veggies, such as tomato, peppers, onion, greens, and mushrooms.

With all the flavor and texture that this provides, you won’t miss that mysterious special sauce concoction.

6. Think Outside the Bun

While going naked (no bun at all) is always one option, there are other healthy alternatives to the traditional white bun that provide a more authentic burger-eating experience.

Try a low-carb option, like cloud bread. It’s easy to make, and two slices only has 94 calories and nine grams of protein.

Or, sandwich your burger between large portobello mushroom caps, rounds of veggies like eggplant or sweet potato, or lettuce leaves.

The doctor Pavlova explained what even one eaten burger can do to the body

• Health

Eat a “ban”, and then go for a run, burn extra calories. Does this tactic work for those who lose weight and what happens to the body after going to a fast food cafe? Says the endocrinologist.

June 14, 2022

Source:

IStockphoto

The opening of new cafes instead of McDonald’s, which is a thing of the past in Russia, has caused a new surge of discussion – are burgers and fast food in general harmful? Is it possible for a person who counts calories to afford a bun with a cutlet and then “work out” the excess with squats and jogging? An endocrinologist explains the main danger of even one eaten burger.

A blow to the body

– An average hamburger “costs” about 650 kcal, a small package of french fries – another 250, a large cola – another 200 kcal, – painted the “calorie” of dishes from the former McDuck, endocrinologist Zukhra Pavlova. – Total – 1100 kilocalories.

According to the doctor, according to the simplest calorie counting scheme, a person who ate a burger and potatoes in a cafe will have very few calories left for the day.

– For the rest of the day, you’ll only have 500-600 calories to eat if you’re a medium-sized girl, or 1,000-1,100 if you’re a mostly sedentary man, says the expert.

But in fact, counting only calories is not quite the right approach to nutrition, the endocrinologist believes. It is also important to take into account the composition of the dish that you ate – the balance of proteins, fats and carbohydrates. Ideally, it should be in the proportion of 40/30/30.

– A hamburger with potatoes is predominantly fats and carbohydrates, valuable protein is not enough, Zukhra Pavlova assures. – In addition, deep-fried potatoes, and the cutlet itself, will give an overload on the end products of glycation – and this is one of the main factors of aging. Also, the burger contains a lot of trans fats, which have a very bad effect on the cardiovascular system. Fat sauce for a cutlet is also a source of fuel for protein glycation, in fact, a catalyst for converting healthy food into harmful food. Plus – vinegar in ketchup, as well as a lot of extra salt. As a result, we get a fairly serious blow to the body.

See also

Heaviness in the stomach

The doctor explains that it is very difficult to get enough of food like burgers and potatoes.

– Satiety is a rather complex process, which includes, among other things, the correct physical filling of the stomach. If we fill the stomach with fiber, then while maintaining the balance of proteins, fats and carbohydrates, we don’t want to eat for a long time,” says Zukhra Pavlova. – And remember yourself after going to the Big Mac store? You will quickly get hungry, including because this food is poor in fiber, and “fast” carbohydrates will cause an insulin surge that provokes appetite.

For many, “junk food” will also cause heaviness in the stomach due to enzyme deficiency, which develops to varying degrees with age in everyone, the doctor warns.

– You can reschedule this once a month. But constantly – why? the doctor asks. – And it’s not that you can get much better on such a diet. Let’s say you burn everything superfluous in the gym. But such food will deprive you of tone, you will not want to go to the gym.

Scientists have found that people who eat fast food as an experiment and write down their experiences say that s lose their motivation to move very quickly, s get depressed, and so on. This is a side effect of bad food, the doctor warns.

Read also

Prohibition and cheat meals

Losing weight, dieting and counting calories, sometimes allow themselves to relax and eat something that does not fit into the diet – fatty, sweet, burger, chocolate, ice cream and so on. According to the endocrinologist, such “belly holidays” for dieters are not the right choice.

– Fans of chitmeal (“loading day” – ed.) often have eating disorders, – explains Zukhra Pavlova. – They “reward” themselves with a “ban” for some achievements or seize stress. But the problem is that after that a person is tormented by feelings of guilt – and some kind of vicious circle is obtained, which only a psychiatrist (or psychologist) can figure out.

The doctor admits that sometimes there are errors in the diet. And it’s not scary – if it happens rarely enough.

– Let’s say you really ate a sweet bun. Well, to health. One sweet bun a month will not ruin your waistline. The body will cope,” the endocrinologist sums up.

Read also

Previously, “Doctor Peter” told about an American who has been eating one or two burgers every day for 50 years. In total, there were more than 32 thousand eaten Big Macs. But the man at the same time remains absolutely healthy and looks great for his age.

Dietitian Elena Chernenko said that if there is only Big Mac, without potatoes and soda, there is nothing wrong with it – provided that it replaces a full meal.

Text author:Anna Maiskaya

Found out if it’s true – The Village Belarus

Recently, a discussion about burgers has arisen between Belarusian users on the Internet. Businessman Vitaly Shuravko said that he was infuriated when hamburgers are called junk food. When he tries to find out what exactly is harmful there: minced meat, tomato, onion or lettuce, then no one voices intelligible arguments against it. The editors of The Village Belarus decided to find out if a burger is really bad, and turned to a nutritionist for advice.

Anastasia Travina

Nutritionist, consultant nutritionist

You know, I am generally against dividing food into good or bad, because any food is a set of micro- and macronutrients, a certain calorie content and a set of proteins, fats and carbohydrates. And any product, if it is divided into components, cannot be called bad or good. The question is more about what your goals are, how much food you eat, and how often you eat it. As for the burgers themselves, if you break them down into a specific composition of ingredients, then you can really wonder what is so harmful about it?

It’s about the quality of this burger and the quality of the products used in it. If we are talking about craft burgers that are fashionable today, then very often this is quite a good product and can be consumed. Naturally, if you just have a desire to lose weight, then by eating such a burger you will simply get a large number of calories, due to the fact that, as a rule, there are quite fatty and high-calorie sauces, high-calorie buns, high-calorie meat. But if you include it in your daily calorie content, nothing bad will come of it.

In general, the idea that you eat a McDonald’s fries or a hamburger and it immediately ends up on your hips or your waist with extra fat is wrong. If this fits into your calorie intake, if you eat less than you spend calories per day, even burgers will not get better.

As for the composition itself, the vegetables are okay, the buns that are used there if they are baked on the spot, that is, in the restaurant where the burger is made, are also okay. If there is good meat, they cook the minced meat themselves, they know what it is made of, if it is beef, then this is generally wonderful. Now there are a million burgers with different ingredients: there are fish burgers, falafel burgers, chicken burgers. Lots of options.

The only thing that may not be entirely useful here is the abundance of saturated fats, which are contained both in the meat itself and in the oil in which this whole thing is fried. If this is some kind of deep-frying, then it is important that the chef uses fresh oil every time, since rancid and reused oil are the very trans fats that you should be afraid of. And if this is a quick frying in fresh oil, then even this is not a big deal.

It is important to pay attention to the sauce that is used there. If it is not some kind of purchased and chemical, then it has a right to exist. You should also pay attention to what you eat a burger with. Drinking this whole thing with a shock dose of sweet soda is not good. If this is a separate, thoughtful meal, then please eat burgers and don’t worry, just move more and spend more calories than you consume.

You can make a good burger at home too. You can go crazy and replace a wheat bun with a whole grain one, you can find sourdough or rye buns. You can take high-quality meat and twist it into minced meat, take fresh vegetables, make homemade sauce. Experiment and don’t think that if it’s a burger, then it’s a priori something harmful.