While it’s easy to be drawn to McDonald’s iconic offerings, there’s also an opportunity to opt for healthier alternatives. With a few simple changes to your meal choices, you can savor a delicious dish without sacrificing nutritional value or your digestive well-being. However, a gut health expert named Brendan McGuire recently pointed out on TikTok that the Big Mac Combo meal is particularly problematic, taking “up to three days to digest” and often regarded as the “most unhealthy” option on the menu.
The Big Mac, according to the fast food chain’s website, has 580 calories, 25 grams of protein, 45 grams of total carbs and 34 grams of total fat. It is composed of a 100 percent beef patty, shredded lettuce, pasteurized processed American cheese, pickle slices and onions. Keep reading to discover how McGuire analyzed its elements and why it can harm your digestive health and weight loss efforts.
@mr_longevity The worst meal at McDonald’s. #healthydiet #healthyliving #healthyfood #cleaneating #eatforhealth #dietadvice #nutrion #healthychoices #healthygut #microbiome #guthealth #guthealthmatters #healthfreak ♬ original sound – brendanmcguire4
Gut Health Specialist Names the ‘Most Unhealthy Meal at McDonald’s’ for High Fat and Sodium Levels
The Mickey D’s menu item also features a bun made of enriched flour, water, sugar, yeast, soybean oil, sesame seeds, potato starch, salt, dextrose, corn starch, and other ingredients. To top it all off, there’s also the iconic sauce, made of mayonnaise, sweet pickle relish, mustard, vinegar and spices.
In his video, the content creator noted that the sandwich could take up to "40 percent of your daily recommended value of fat and 940 mg of sodium on a 15 Daily Value Diet."
McGuire went on to say that the "Big Mac could take up to three days to digest" and "the bun alone has 35 ingredients." He continued: "we have the usual suspects of seed oils, natural flavors and colorings, and the gums and high fructose syrup for the sauce."
Healthier Alternatives
1. Filet-O-Fish
Health expert Jenna Hunter says that the Filet-O-Fish, which is made of breaded fish fillet, tartar sauce, and a bun, provides a substantial amount of protein, making it a satisfying choice for those looking to increase their protein intake. Fish is naturally rich in protein and contains essential nutrients such as omega-3 fatty acids, which are beneficial for heart health. Despite being a protein-rich option, it's essential to note that the Filet-O-Fish also comes with higher levels of sodium and saturated fat due to its breading and tartar sauce, which is why moderation is key.
Hunter tells us that this option provides 380 calories and 15g protein. "What many people don’t know is that fast food can be a part of a healthy weight loss journey," she assures us. "McDonalds menu item [like this one] can help lead to a healthy weight loss for people who are wanting to control their meal portions, who dislike cooking but still want something that is lower in calories/high in protein, & for people who need something quick."
2. Quarter Pounder Deluxe with Cheese (No Bun)
TikTok creator and dietitian Julie (@nutritionbyjulie) says that while McDonalds is not her first go-to option for a healthy meal, there are a couple ways you can customize your order to make it more weight loss-friendly and nutritious. Because the franchise discontinued their salads and grilled options, she says to order "a quarter pounder with cheese deluxe."
With the deluxe option, you have the benefit of adding lettuce, onions, and tomatoes. These vegetables will give you some fiber, which is better than none. "We went with the quarter pounder instead of the regular hamburger because it's going to have 30 grams of protein compared to the regular hamburger that only has 12," Julie notes.
The Bottom Line
The trick comes here, where Julie says she will take out the buns so she can add an order of fries. "I'm actually going to take off the bun and eat it almost like a salad with the lettuce, tomato, and onion because, frankly, I don't love buns and I'd rather prioritize French fries," she says.
