Maintaining a healthy diet is crucial, but that doesn’t mean you have to completely avoid fast food. With a bit of knowledge and careful selection, you can make healthier choices even at fast food restaurants like Burger King. Believe it or not, there are some healthy-ish options out there!
However, there’s no denying that some menu items are nutritional disasters and should be avoided to maintain good health. To shed some light on a few of the worst options on the Burger King menu, we spoke to Dr. Rimas Geiga, a Registered Dietitian Nutritionist. Find his insight on the most detrimental ones to avoid below.
1. Triple Whopper with Cheese
One of the most worst options on the Burger King menu is the Triple Whopper with Cheese. Dr. Geiga warns, "This burger is not merely an indulgence; it is a bombardment of caloric excess, saturated fats, and sodium." With a single serving containing upwards of 1,200 calories, nearly two-thirds of the daily recommended fat intake, and a staggering amount of sodium, this item can seriously impact your health.
"Such a nutritional profile can exacerbate or lead to chronic conditions like cardiovascular disease by persistently elevating cholesterol and blood pressure levels," Dr. Geiga explains. Consuming high levels of unhealthy fats and sodium regularly can lead to long-term health complications.
2. Bacon King Sandwich
The Bacon King Sandwich is another item to avoid. Featuring two beef patties, several slices of bacon, cheese, and mayonnaise, this sandwich presents significant health risks. According to Dr. Geiga, "The saturated fat content here is particularly concerning, as regular consumption can lead to systemic inflammations, further increasing the risk of heart disease."
Not only does the Bacon King Sandwich add a large number of calories to your diet, but it also raises cholesterol and blood pressure levels, making it an unhealthy choice.
3. Oreo Shake
If you have a sweet tooth, you may crave a shake with your meal. However, the Oreo Shake is a prime example of a sugar-laden item to avoid. High in calories and sugars, this shake can lead to metabolic syndrome, which increases the risk of heart disease, stroke, and diabetes. Dr. Geiga points out, "Such sugary concoctions contribute not only to immediate spikes in blood sugar but, over time, can lead to insulin resistance."
The high sugar content in the Oreo Shake can cause rapid blood sugar increases and feelings of lethargy. Over time, regular consumption can lead to significant weight gain and a higher risk of chronic diseases.
5. Hershey's Sundae Pie
Here's another sweet treat you're better off steering clear of. We love a slice of chocolate pie as much as the next guy, and, for what it's worth, Burger King's Hershey's Sunday Pie is lower in calories than the Oreo Shake—but it can still do a number on your health. With 22g of sugar and 310 calories, we recommend sticking with some simple soft serve as your dessert. Or, better yet, stick with a healthy, high-protein sweet treat.
6. Spicy BK Royal Crispy Chicken
While chicken often provides a healthier option than your usual burger, you should be wary of fried varieties. Burger King's Spicy BK Royal Crispy Chicken, for example, is loaded with 760 calories, 1,580mg sodium, and 49g of fat. Fattening sauces add insult to injury here. Although it comes with lettuce and tomatoes for a bit of veggie intake, it's still not a great option if you want to keep your health in check. Stick to grilled chicken!
7. Large Onion Rings
Craving a fried side? We don't blame you. And although French fries may be top notch, sometimes nothing hits the spot like an order of onion rings—but it shouldn't come as a surprise to hear that this isn't the best choice for your body. "The large onion rings at Burger King contain more calories than half the burgers on the menu," says Pankonin. "When compared to the other sides, it contains the most calories from fat, 950 milligrams of sodium, and 70 grams of carbohydrate. Keep in mind the recommended amount of daily sodium intake should be less than 2,300 milligrams per day, so you could easily get almost half a day's sodium in only one side item," Amber Pankonin, MS, RD, registered dietitian, told Eat This, Not That! Yikes!
Making Healthier Choices
There are, indeed, ways to maintain a healthier diet while dining at Burger King. "Opt for the Whopper Jr. without mayo to enjoy the flavor of a traditional burger without the overwhelming fats and calories," suggests Dr. Geiga. The Grilled Chicken Sandwich offers a high-protein, lower-fat alternative to beef burgers.
Pair these choices with a Garden Side Salad dressed with Lite Honey Balsamic Vinaigrette instead of fries to significantly reduce caloric intake and increase nutrient density. Additionally, replacing sugary drinks and shakes with water or unsweetened iced tea can help maintain stable blood sugar levels.
"In advising clients, I emphasize the importance of balance and awareness in dietary choices, especially in fast-food settings," says Dr. Geiga. "Opting for grilled items over fried, reducing portion sizes, and choosing water over sugary beverages are practical steps that contribute to maintaining a healthy lifestyle without sacrificing the convenience of fast food."
By making mindful choices and being aware of the nutritional content of fast food, you can enjoy occasional indulgences without compromising your health.
