Want a taste of health? Put down the artery clogging red meat and pick up a veggie burger, brimming with the good stuff essential for a healthy diet.
Experts have revealed the best plant-based alternatives to the classic, grilled meat patty — consumption of which has been linked to an array of health issues, such as type 2 diabetes.
“Veggie burgers often incorporate a variety of vegetables, whole grains and legumes, which are rich in essential nutrients such as dietary fiber, vitamins, minerals and antioxidants,” registered dietitian nutritionist Sam Schleiger told HuffPost.
“These nutrients are important for maintaining overall health, supporting digestion, reducing the risk of chronic diseases and promoting a well-balanced diet.”
Plant-based meat has climbed in popularity in recent years with a market value of $4.8 billion last year, as restaurants adopt the vegan-friendly alternative on their menus and meatless eateries crop up across New York City.
But while veggie burgers seem to promise an array of health benefits, experts warn that some brands load their products with additives, preservatives and sodium.
Registered dietitian nutritionist Danielle Gaffen cautioned consumers to avoid food additives, like thickening agents such as xanthan gum.
While their purpose is to enhance the flavor, texture, appearance or shelf-life of grocery store grub, some additives can lead to negative health consequences, such as digestive problems.
Next up on the chopping block is sodium content.
Unfortunately, some brands of the processed plant-based protein sources are more salt lick than nutrient haven.
In fact, compared to a 4 ounce service of 85% lean beef, which has 80 milligrams of sodium, green-eating fan favorites Impossible and Beyond could very likely send your blood pressure spiking.
The Impossible burger has a whopping 370 milligrams of sodium for a 4 ounce serving, while the Beyond is truly beyond, delivering a jaw-dropping 390 milligrams for the same portion size.
However, raw animal meat is typically prepared with salt for taste.
According to the Centers for Disease Control and Prevention, Americans already consume too much sodium — 3,400 milligrams of their 2,300 milligram daily allowance.
“While some sodium is necessary for bodily functions, too much can lead to high blood pressure,” said Gaffen.
Health-conscious foodies might think they’re escaping saturated fats by noshing on plant-based burgers, but some brands still contain high concentrations.
A traditional burger has around 7 grams of saturated fat, while Beyond and Impossible have slightly less — 6 grams each.
“While plant-based, some veggie burgers can still be high in saturated fats, particularly if they contain coconut oil,” Gaffen explained, adding that too much of it can increase cholesterol levels and the risk of heart disease.
Despite the lackluster performance of many of the burgers, others can be a good source of protein and vitamins for those that are meat-averse or who are looking for a health-conscious dinner option.
Here, a selection of expert-approved choices — most, if not all of them found in your typical supermarket.
Dr. Praeger’s Black Bean Quinoa Veggie Burgers
Found in the frozen aisle, these plant-based patties are a favorite among the experts, especially Gaffen, who applauded the ingredient list.
“It incorporates five distinct types of vegetables, offers 5 grams of protein per serving [and] it caters to various dietary requirements by being both gluten-free and vegan,” she said.
The experts were also fond of Dr. Praeger’s Perfect Burger — which touts 20 grams of protein — and Dr. Praeger’s Kale Veggie Burger.
Hilary’s Organic World’s Best Veggie Burger
Schleiger prefers Hilary’s due to their organic ingredients that are jam-packed with nutrients “from whole grains, vegetables and things like ground flaxseed and apple cider vinegar,” she said.
Not to mention, they’re allergy-friendly and lack artificial additives and pesky preservatives.
Engine 2 Poblano Black Bean Veggie Burger
These patties have no cholesterol — you read that right. And better yet, they are chock-full of fiber.
Amy’s Organic Black Bean Veggie Burger
“I like the variety of quality ingredients and think this can fit within a well-balanced diet, even if you include meat in your diet,” Schleiger said, praising the patties for their organic, non-GMO and nutrient-dense qualities.
Hilary’s Fiesta Black Bean Veggie Burger
Allergens can be difficult to avoid when eating plant-based, as many veggie-friendly options are manufactured with nuts, soy, gluten. But this burger is made without the 12 most common food allergens, Gaffen explained, and is “an excellent choice for those with specific dietary restrictions.”
