Learn 5 criteria for finding the best veggie burger for your health.
5 questions to ask before you buy
By Rachel Meltzer Warren, Consumer Reports
With the word “veggie” right in its name, you might assume that any veggie burger
is naturally a healthy choice. But beyond being made sans meat, the
ingredients in plant-based burgers on the market vary widely. (Spoiler
alert: Actual veggies often do not factor prominently.) Their
nutritional profile is also often inconsistent, says Ellen Klosz, a
Consumer Reports nutritionist. Here are five details to check before you
toss that box of veggie burgers in your shopping cart:
1. What's the Protein Status?
While beef and turkey
burgers contain around 22 grams of the satiating nutrient per serving,
we found that veggie burgers can pack anywhere from 4 to 23 grams per
patty.
Balance the calories in your burger with what you’re putting on the
rest of your plate. Forgoing a bun can save you about 120 calories. You
can serve the burger on top of a salad
or wrapped in lettuce leaves instead, Psota says. But if it’s just not a
burger unless you eat it with bread, choose a lower-calorie burger and
opt for a whole-grain roll.
There’s no “right” amount of protein
in a food, says Tricia Psota, Ph.D., R.D.N., assistant professor of
allied health at the Community College of Philadelphia and an adjunct
faculty member at The George Washington University Milken Institute
School of Public Health. Most people need about 0.4 grams of protein per
pound of body weight per day, but needs vary depending on age, gender,
and size. For example, after age 60 it’s smart to get at least 0.6 grams
per pound daily.
For people who eat at least some animal products (meat, dairy, and
eggs), meeting those protein needs usually isn’t a problem. But vegans or part-time vegans may need to keep an eye on their intake.
If that applies to you and your favorite veggie burger is on the
lower end of the protein range, you might want to balance it out by
serving it with a protein-rich side, such as a half-cup of baked beans
(6 grams).
2. How Processed Is It?
Some veggie burgers contain
grains and beans as their protein source, while in others the primary
ingredient is soy protein isolate. This is a powder made from defatted
soybeans that have been dried and processed to remove the sugars and
dietary fiber, leaving the protein behind. It’s a highly refined
ingredient, and some of the beneficial compounds in soy may be lost in
processing.
3. Is It Sneaking In Salt?
The veggie burgers we tested had sodium counts
anywhere from 15 mg to 500 mg per serving. Look for one that contains
less than 15 percent—around 350 mg—of the daily limit of 2,300 mg, Klosz
says. Some products are naturally lower in sodium, and some brands
offer versions that have less sodium than their original counterparts.
Amy’s California, for example, has a “light in sodium”
version with half the sodium (250 mg vs. 500 mg) of the original. In
our tests, both versions received Very Good taste ratings.
4. Does It Supply a Decent Amount of Fiber?
Depending on what a veggie burger is made with, it may or may not be loaded with fiber,
a nutrient responsible for some of the heart-health benefits of eating
more plant-based foods, among other things. “Fiber-rich foods may help
you feel fuller longer, lower blood cholesterol, control blood sugar
levels, and maintain bowel health,” Psota says. The fiber count in the
veggie burgers we tested ranged from 2 to 6 grams. If you choose a
burger that’s lower in fiber, balance it with a side of sautéed leafy greens and a hearty whole-grain roll.
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