Navigating the Meat vs. Plant-Based Burger Dilemma
A common question I often hear from clients is whether they should switch from a traditional meat burger to a plant-based alternative. It's a great question, and the answer isn’t always straightforward. While the term 'plant-based' may sound healthier because it comes from plants, the nutritional quality can vary significantly based on the ingredients and level of processing involved.
Understanding Ultra-Processed Foods
Many veggie burger options feature wholesome ingredients like vegetables, whole grains, and legumes such as beans or lentils, providing valuable fibre, protein, and essential vitamins and minerals.
However, some 'meat alternative' burgers fall into the category of "ultra-processed food."
To better understand the complexity of ultra-processed foods and their impact on our diet, let's take a closer look at this concept.
Unpacking Ultra-Processed Foods
Ultra-processed food has gained significant attention in nutrition and public health. Ultra-processed foods are generally considered less healthy as they typically contain high levels of added sugars, unhealthy fats, salt, and artificial additives. Additionally, these foods are deliberately engineered to be highly palatable and moorish, often leading to overconsumption. Research indicates that diets high in ultra-processed foods are associated with an increased risk of chronic diseases.
The NOVA classification system, embraced by organisations like the World Health Organization (WHO), provides a framework for categorising foods based on processing levels. The NOVA system defines ultra-processed foods as
Industrially produced products typically containing five or more ingredients.
Often including additives not typically used in homemade cooking (like preservatives, emulsifiers, artificial colours, and flavourings).
These foods undergo extensive processing and are designed for extended shelf life
It's important to recognise that this system has limitations and shouldn't be viewed in isolation. Not all ultra-processed foods are nutritionally equal. The impact of these foods on our diet and health can vary significantly:
Some ultra-processed foods may be fortified with fibre, vitamins, and minerals, potentially contributing to nutrient intake.
Others might be high in fat, sugar, and salt, with little nutritional value.
To give an example,
Certain products, like whole-grain breakfast cereals or fortified plant-based milk alternatives, can provide helpful nutrients.
On the other hand, items such as sugary drinks or processed biscuits often contribute excess calories with minimal nutritional benefits.
Context Matters: How We Consume Ultra-Processed Foods
It's not just about the food itself, but how we incorporate it into our overall diet:
Using a plant-based meat alternative in a vegetable-rich casserole can be part of a nourishing and balanced meal. However, pairing the same product with processed cheese and fried foods can lead to a less nutritious meal overall.
Finding Balance in Your Diet
Cooking simpler meals at home using whole food ingredients is your best bet. It gives you control over the ingredients and how food is prepared.
However, life can be busy and stressful and these products offer convenience. Incorporating them into meals alongside a variety of whole foods, such as roasted vegetables, salads, or as part of a nutritious stew or casserole can impact overall dietary quality. By taking a step back and evaluating the composition of the entire plate and the broader dietary pattern, we can better understand how individual food choices contribute to our well-being.
For meat eaters, it is important to be mindful of your total red meat consumption. If you're undergoing treatment and enjoy red meat, consuming it occasionally can be a valuable source of protein and nutrients that help maintain your lean body mass and bolster iron levels. A homemade burger using quality lean mince and wholesome ingredients like onions, herbs, and chilli can be both enjoyable and nutritious. Alternatives like Cajun-spiced chicken breast, chipotle chicken, or a salmon burger provide excellent sources of protein and good nutrition without the concerns associated with excessive red meat intake.
Whether choosing plant-based or animal-based options, prioritising less processed foods is generally the best approach.
Celebrating Plant-Based Diversity
Not all plant-based burgers are created equal. With a wide selection of options available, some are less processed and more nutritious than others. Incorporating a variety of plant-based options in your diet can enhance its balance and offer numerous health benefits, promoting overall wellness.
Spotting Ultra-Processed Foods
To tell if a food is ultra-processed, keep these tips in mind:
1. Check the ingredients list – if there are more than five ingredients, it's likely ultra-processed.
2. Watch out for unexpected additives like colourings, preservatives (such as potassium lactate), thickeners (like methyl cellulose or carrageenan), or additives with E numbers.
3. Pay attention to the traffic light labels on the front of the packaging. These colour-coded labels provide a quick visual guide to the nutritional content of foods. Red indicates high levels, amber means medium levels, and green signifies low levels of fat, saturated fat, sugars, and salt. Foods with lots of red labels are often high in sugar, fat, and salt, which are common in ultra-processed foods. Aim for more greens and ambers, and fewer reds when choosing packaged foods.
Homemade Plant-Based Burgers
Making your own plant-based burgers at home allows you to promote a whole-food, minimally processed approach to nutrition. These homemade alternatives are likely to be better for you and can be more cost-effective than store-bought options. Take a look at the delicious spicy bean burger recipe below from World Cancer Research Fund (WCRF).
In Conclusion
Maintaining balance is key. Whether you prefer meat or plant-based burgers, aim for informed choices that align with your health goals and lifestyle. Check ingredient lists, opt for whole foods where you can, and explore various options to discover what suits you best. Also, remember that not all foods labelled as "ultra-processed" are the same, so be discerning about which foods positively contribute to your diet.
Additionally, if you are undergoing cancer treatment, it is crucial to meet your increased needs for protein to maintain your lean body mass and promote healing and repair. Including lean animal proteins can be helpful to meet your protein needs, if you enjoy them and can tolerate them. Consider options like fish, chicken, turkey, or eggs rather than relying on large amounts of red meat can provide the necessary protein without some of the health concerns associated with excessive red meat consumption. Plant-based proteins such as beans, lentils, chickpeas, and whole food soy are also excellent options.
Spicy Bean Burger Recipe from World Cancer Research Fund (WCRF)
Serves: 2
Ingredients:
1 x 400g can mixed beans or kidney beans, drained
100g sweetcorn, frozen or canned
1 tablespoon coriander, chopped
½ teaspoon chilli powder (to taste)
Freshly ground black pepper
1 medium egg, yolk only
30g wholemeal breadcrumbs
Method:
Tip the beans into a mixing bowl and, using a large fork or hand blender, mash to form a rough paste. Mix in the sweetcorn, coriander, chilli powder and black pepper.
Add the egg yolk and breadcrumbs, then use your hands to blend the ingredients so that they are mixed evenly. Shape into two burgers.
Heat a griddle pan or non-stick frying pan. Cook the burgers until they are well griddled and hot all the way through. Once hot, they are ready to be served!
The choice is yours on how to enjoy the burgers best. You can place them in a bun of your choice for a classic burger experience, or go bun-free for a lighter option. These burgers pair well with sweet potato wedges and a vibrant coleslaw made from shredded vegetables like carrot, red cabbage, and onion (or apple).
Creative Side Dishes and Toppings to Try:
Leafy greens: add a bed of fresh lettuce, spinach, or kale.
Sliced cucumber.
Grilled portobello mushrooms.
Sliced bell peppers.
Red onion rings.
Sliced tomato or sun-dried tomato.
Sliced gherkins.
Roasted red pepper strips (adds a sweet and smoky taste).
Sliced jalapeños.
Avocado slices or guacamole.
Salsa: Made from fresh tomatoes, onions, coriander, and lime juice.
Hummus.
A spoonful of Greek yoghurt or Tzatziki sauce.
A drizzle of basil or sun-dried tomato pesto.
Feta cheese.
For a different twist, try adding thin slices of apple or pear.
Sautéed greens such as spinach or Swiss Chard can provide a hearty and nutritious topping.
Slow-cooked caramelised onions.
Sunflower or pumpkin seeds.
Sliced hard-boiled eggs.
Feel free to mix and match these suggestions to your heart's content!
If you are aiming to lower your cancer risk, or need support for yourself or a loved one navigating a cancer diagnosis, please do not hesitate to get in touch for personalised nutritional guidance.
Email: info@thecancerdietitian.com
Telephone: 020 8064 2865
Appointments: book here
The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
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