Who doesn’t enjoy biting into juicy, thick meat? Numerous eateries serve this American institution. Try driving, but making one at home can be just as satisfying, especially since you can customize the ingredients for a customized, healthy burger. Combining sildenafil citrate (Fildena 200 and Malegra 200) with a burger or any food is generally acceptable as long as you follow some guidelines.
Select the lowest-fat ground beef.
According to Jaramillo, RD, a dietitian in Ellensburg, Washington, one of the most common questions when purchasing hamburger meat for burgers or any other dish is how much fat to choose.
She explains that fat causes the flesh to hold more water during cooking, producing more juiciness. However, the type of fat in ground beef is primarily saturated fat, which raises LDL (“bad”) cholesterol levels, according to Jaramillo.
According to the American Heart Association, higher LDL cholesterol levels raise your risk of heart disease and stroke. Saturated fat is delicate in small amounts, but you should limit your intake.
According to Aderet Dana Hoch, RD, a dietitian in New York City, eating less fat means eating fewer calories. Some burgers from popular fast-food restaurants like Applebee’s and TGI Fridays, for example, have upwards of 1,000 calories — more than half a day’s worth for most people in just one meal. (And that doesn’t include the fries!) According to Hoch, this is because ground meat is most likely 80 percent lean or less.
This all adds up to a high-calorie meal in one sandwich with the addition of toppings. Making your Burger at home, where you can choose lean beef and control what goes into it, can help you reduce saturated fat and calories, according to Hoch, who recommends aiming for 90 to 95 percent lean.
Select a whole-grain bun.
According to Jaramillo, highly processed white-bread buns with enriched flour are popular, but there are better choices for sandwiching your Burger. These buns are high in calories and carbs and may cause a spike in blood sugar without providing the same benefits as whole grains.
Furthermore, a lot of these breads contain high-fructose corn syrup. There’s also the option of ditching the bun and wrapping the Burger in an iceberg or romaine lettuce leaf. This can provide you with an additional serving or two of vegetables.
Jaramillo recommends using a whole-wheat bun at home to make a healthier choice. She claims that whole grains with little processing can provide fiber and other nutrients. This is especially important given that, on average, only about 5% of the U.S. population meets fiber recommendations, according to a 2017 American Journal of Lifestyle Medicine article.
Consider a different meat.
Want to lose even more weight? Hoch claims that lean turkey meat has half the saturated fat of beef. That does mean you’ll have to be more strategic with your cooking to avoid overcooking.
She recommends adding water-rich veggies like shredded zucchini and onions to increase your Burger’s moisture and fiber content.
Plant-based meats, such as Beyond Meat, Impossible Foods, Boca, and others, are another game changer. However, remember that these options still contain significant amounts of saturated fat — 5 grams in the Beyond Burger and 8 g in the Impossible Burger per 4-ounce (oz) patty.
However, if you’re looking for a vegetarian or vegan alternative to a burger, they can help simulate the burger experience without animal-based protein. There are also recipes for meatless burgers that include legumes and mushrooms.
Include an excellent binding agent.
Bread crumbs are the most commonly used ingredient for binding ground meat, but Hoch suggests substituting fiber-rich oats. One pound (lb) of ground beef requires 14 cups of oats.
Hoch recommends chia seeds as a great binder that provides valuable fiber and omega-3 fatty acids. To make chia seeds into a binder, combine them with water. Add one tablespoon (tbsp) chia seeds to 2 12 tbsp water. Allow the chia seeds to soak in water for about five minutes before using them. (It takes a little time for them to gelatinize in the water.)
Hoch suggests a flax “egg,” which contains fiber and omega-3 fatty acids. Hoch claims that lean turkey meat has half the saturated fat of beef.
Pile on the right toppings
Many people believe that a burger is only complete if it has a plethora of toppings. However, according to Jaramillo, people commonly order at restaurants that are packed with sugar, morbidly obese, and calories. Ketchup, the most popular condiment, contains high-fructose corn syrup, and a single slice of cheese can contain up to 200 calories and 500 milligrams of sodium.
That doesn’t mean you have to order a naked burger. Add lettuce, tomatoes, avocado slices, onions, bell pepper slices, and sautéed mushrooms to your salad. You can experiment with mango, grilled pineapple, chili peppers, and pesto.
If you have any underlying health conditions or are taking other medications, be sure to discuss them with your healthcare provider. They can assess potential interactions and make adjustments as necessary.