Which is healthier? Experts have the answer [Beuzz]

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By Perri Ormont Blumberg, Fox News

July 15, 2023 | 3:07 p.m.

With summer in full swing, your head may be spinning thinking about all the delicious condiments you’ll be piling on your hot dog or burger.

Before you dig, you might want to read up on the unappealing health stats of these barbecue staples if you’re considering healthier eating in the future.

“Burgers and hot dogs are high calorie foods with higher saturated fat content compared to other foods or meat sources,” says Ben Schuff, registered dietitian nutritionist and director of naturopathy and nutrition at BIAN Chicago.

“Summer is a time when people fire up the grill and feast on delicious hot dogs and burgers, but it’s important to remember that these foods aren’t always the healthiest options,” adds Melissa Wasserman Baker, New York-based registered dietitian and founder of Food Queries.

Ahead is a breakdown of the nutritional content of burgers and hot dogs, plus the final verdict on which might be best for you, according to health experts.

Apparently not all burgers are created equal.

Like Wasserman Baker shares, the nutritional content of burgers can vary depending on the ingredients.

That’s why the dietitian recommends looking for lean ground beef or low-fat turkey.

Schuff says to look for organic, grass-fed, grass-finished lean ground beef, which “can reduce the saturated fat content and potential inflammatory nature of burgers.”

Schuff adds that store-bought burger patties often contain added sodium, preservatives and other additives to improve flavor and extend shelf life.

“Avoid terms like ‘pre-seasoned’ or ‘fully loaded’ as they can indicate higher levels of fat and sodium,” says Wasserman Baker, adding that you should opt for whole-grain buns and load up on veggies. for additional nutrients.

Hot dogs, says Wasserman Baker, are often high in sodium and saturated fat, which can negatively impact your health.

“When buying hot dogs, choose those labeled ‘uncured’ or ‘nitrate-free’ to minimize exposure to potentially harmful additives,” she says.

Schuff comments that buying low-sodium hot dogs may also be a healthier choice.

Wasserman Baker advises looking for options with leaner meats, like turkey or chicken, and again, put your hot dog on whole-grain buns for added nutritional value.

Hamburgers vs Hot Dogs: Which is Healthier?

Wasserman Baker says that in the confrontation between hamburgers and hot dogs, both can be enjoyed in moderation.

When it comes to the overall nutrient profile, however, she says “burgers made with lean meat and loaded with veggies tend to offer a better balance of protein, healthy fats, and essential nutrients.”

Schuff agrees.

“Burgers, usually made with ground beef, can provide a significant amount of protein, iron and other essential nutrients,” he says. “However, they are often higher in saturated fat and calories.”

Meanwhile, Schuff says, hot dogs are generally lower in calories and fat, but they may contain more sodium and processed ingredients.

According to Harvard University’s School of Public Health, ultra-processed foods high in sodium like hot dogs, deli meats and bacon are linked to a higher risk of high blood pressure, heart disease and heart disease. stroke.

As Schuff puts it, in a direct comparison, “you can much more easily choose a healthier option in hamburgers over hot dogs simply because hot dogs are, by nature, a significantly processed product with no meats of quality are purchased for the vast majority of products.

With burgers, he says, you can choose quality meat as mentioned, season to taste, and appropriately prepare more than hot dogs.

What about veggie dogs and veggie burgers?

They are also not diet foods.

“Hot dogs and veggie burgers can be an occasional alternative to someone at a summer barbecue who wants to be herbal, Schuff said.

“However, in general, these foods, like conventional hot dogs and hamburgers, should not be part of a diet because they are ultra-processed and are often derived from genetically modified, non-organic plant sources like soy. , grains and wheat. ,” he continues.

Schuff also notes that vegetable-based hot dogs and hamburgers are naturally less calories and contain some portion of dietary fiber, which is arguably healthier since dietary fiber is absent from meat-based hot dogs and burgers.

Making a homemade veggie burger from scratch with ingredients like beans, quinoa, and veggies, meanwhile, can be a nutrient-dense meal.

If you’re buying veggie burgers or veggie hot dogs at the supermarket, keep these guidelines in mind, says Wasserman Baker.

“When choosing veggie dogs and veggie burgers, look for products made with whole food ingredients like legumes, vegetables and whole grains,” she adds.

“Check labels for minimal additives and avoid high sodium or artificial flavors,” continues Wasserman Baker. “Choose options that contain less saturated fat and more fiber for a healthier choice.”

A note on grilling

The cooking method of grilling hot dogs or hamburgers (or any other type of meat for that matter) is not healthy.

“It’s important to note that grilling meat at high temperatures can lead to the formation of potentially harmful compounds, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs),” says Schuff. “These compounds have been associated with an increased risk of certain cancers, including colorectal, pancreatic, and prostate cancer.”

“Overall, these are foods that should be reserved for special occasions and not foods that are eaten on a regular basis, especially with the risks associated with grilling meats and converting surface compounds into more dangerous chemicals,” adds he.

The bottom line

Wasserman Baker says eating hamburgers or hot dogs once in a while as part of an overall balanced diet and occasionally summer fun is perfectly fine.

“The key is to focus on portion sizes, leaner protein choices, whole-grain bread rolls and lots of fresh toppings to boost nutritional value,” she says.