Most people would probably agree that eating less meat is good for our bodies and the environment. According to the United Nation’s Food and Agriculture Organization, 14.5% of all man-made greenhouse gas emissions globally come from livestock. Yikes! For all these reasons, eating more vegetarian and vegan-based foods is appealing to people. And, probably one of the most popular vegetarian meals is a veggie burger. To put it simply, a veggie burger is a hamburger patty that does not contain meat. They can usually be made from beans (especially soybeans and tofu), nuts, grains, seeds, or fungi (like mushrooms!). But, when you order or make a veggie burger, are you really making the healthier choice? And, are veggie burgers weight loss-friendly compared to regular burgers?
To answer these questions, we spoke with Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices, about whether veggie burgers are actually weight-loss-friendly. She said that veggie burgers are weight loss friendly because they are high in nutrients and low in calories, making them a great weight loss aid. Read on to learn more!
READ MORE: 4 Fast Food Chains That Don’t Serve Vegetarian French Fries—They May Surprise You!
Veggie Burgers Are Weight-Loss-Friendly
Plant-based meats have soared in popularity in the last couple of years. Brands like Beyond Meat and Impossible Foods are popular front runners and they both offer veggie burger options. They even work with fast food restaurants like Burger King to make veggie Whoppers! Burgess believes that compared to meat burgers, plant-based burgers are usually healthier. "While both animal and plant-based burgers can be part of a balanced diet, veggie burgers typically contain more fiber, vitamins, and minerals than meat burgers. Veggie burgers are also often lower in calories, saturated fat, and sodium compared to regular burgers," she explains. Plant-based diets have been linked to a variety of health benefits, including a lower risk of heart disease and type 2 diabetes.
Burgess also points out that it is important to pick the right brand or ingredients when making a veggie burger. "When making or purchasing veggie burgers, it’s important to ensure they have a good amount of both protein and fiber. These two nutrients can help us feel more satisfied from a meal which may lead to [fewer] overall calories consumed throughout the day." Noted!
And, it's also important to consider other higher-calorie ingredients that you add to your veggie burger, "such as cheese, sauces, and buns," Burgess says. No matter how healthy your meatless hamburger is, if it's slathered in cheese and sauces that are high in saturated fats, it won't help with weight loss. Cheeseburgers are filled with fats, are high in calories, and have unnecessary sodium.
Burgess' favorite veggies burger is a mushroom-blended burger. "Simply combine 8 ounces of finely chopped mushrooms with 1 pound of ground beef or plant-based ground and form into patties. As a dietitian, I love this recipe because it helps extend those portions of more expensive ingredients while adding beneficial nutrients like B vitamins and potassium," she says. Mushrooms promote weight loss and fat burn by regulating the levels of glucose in the blood and can help you increase your metabolism. And, adding mushrooms to your morning cup of coffee can boost brain function and reduce stress.
"Bulking up the mixture with mushrooms can help enhance the flavor and lower the calories per patty too. Some interesting research even suggests substituting mushrooms for ground beef in an entrée just once every week would save you almost 20,000 calories in just one year!" Burgess adds.
So, are veggies weight loss friendly? Veggie burgers are as healthy as you make them. It's important to consider that you're picking the right ingredients or brand and avoid high-calorie toppings. But, they are significantly higher in nutrients and lower in calories compared to regular burgers. And, they're just as tasty!
