Burger health benefits and nutrition facts
Burgers don't figure in the list of healthful foods. It's commonly clubbed together with fries, sodas, pizzas and other unhealthy foods. It is a junk food that is high in calories, processed meat, preservatives and trans fats. But can this much vilified food have some health benefits? It's not entirely impossible.
What is a burger?
Burgers or hamburgers as they are also called are a type of fast food. Typically, it comprises a meat patty; slices of tomato, lettuce, onion and cheese; pickled cucumbers; and mustard, ketchup, barbeque or other sauces sandwiched between two buns.
There is some controversy regarding where the burger originated. It is said to have been invented in either Hamburg, Germany (hence the name) or the United States. Despite its apocryphal origins, the food is associated more with the US than any other country today.
The popularity of the burger has increased by leaps and bounds in the last century when people looked towards cheap, tasty food that can be prepared quickly.
Along with pizza, fried rice and curry, the burger has been globalised and has been adapted to suit the palate of the countries where it's now available.
Traditionally, burger patties are made of beef or pork. Fish burgers are also not uncommon and are consumed during the lent months. Chicken and lamb burgers are popular in countries like India and Pakistan where pork and beef consumption is lesser.
Burgers are also being adapted to suit vegan demands with patties made of vegetables, soy and other plant-based proteins.
If prepared with clean, homemade ingredients, hamburgers can be eaten as a part of a healthy diet without much guilt.
Burger nutrition
100 grams of chicken burger contains the following nutrients:
Nutrients
| Measure
|
Calories
| 283
|
Total fat
| 16 gm
|
Cholesterol
| 33 mg
|
Sodium
| 526 mg (21%)
|
Potassium
| 194 mg (5%)
|
Total carbohydrates
| 21 gm (7%)
|
Protein
| 13 gm (26%)
|
Vitamin C
| 8%
|
Calcium
| 3%
|
Vitamin B6
| 5%
|
Iron
| 14%
|
Cobalamin
| 3%
|
Magnesium
| 4%
|
Vitamin D
| 0%
|
Health benefits of burger
Burger is a calorie-dense meal, which is often loaded with sodium, trans fats, sugar and preservatives. Regular consumption of store-bought burgers can lead to weight gain and maybe bad for the cardiovascular system.
However, if prepared at home with wholesome nutritious ingredients, burgers can offer some surprising health benefits. It contains all the major food groups from micronutrients to macronutrients. Since it is a heavy meal, it can keep you full and prevent overeating.
The Health benefits of burgers may be varied, depending on the meat, greens and condiments that are used. Overall, they can provide the following benefits:
- Good source of protein
- Keeps you full
- Reduces risk of anaemia
- Can improve mood
- Rich in B vitamins
- Rich in zinc
- Boosts immune system
Good source of proteins: Chicken, beef, fish and pork are good sources of proteins, which are the building blocks of life. Burgers made of leaner cuts of proteins may be better for health than the fat-rich ones.
Reduce risk of anaemia: Burgers made of red meat may be rich in heme iron, which is easily absorbed into the body compared to plant-based iron sources. A 100 grams of burger patty can provide 3 milligrams of iron. Meat also contains vitamin B-12, which is essential for the production of red blood cells.
Boosts the immune system: Zinc is one of the most important minerals for strengthening the immune system. Meat, especially red meat, is an excellent source of zinc. Tofu, another rich source of zinc, is used to make vegan or vegetarian burger patties.
Despite these benefits, like any other food, consume burgers in moderation to prevent some of the health hazards associated with trans fats, sodium and chemical preservatives.Disclaimer:
“The recipes, food, its nutritional value or any other information are developed/shared by expert professionals as per their skill levels. The website shall not be responsible for any consequences arising as a result of using or following any information given in this video/article. Viewers discretion advised.”