Is a hamburger a reasonable lunch? A dietitian answers - voila! health

A recipe inspired by Orian Spivak, Tiktokrit (Ronnie Schermeister NOW)

The hamburger penetrated the Israeli diet quickly, and today it can be found not only in fast food chains but also in restaurants with a variety of toppings and flavors.

The combination of the flavors created by the meatball, the bun and the various sauces made the dish a favorite among young and old alike.

But is a hamburger considered junk food that is recommended to be reduced, or is it possible to include it in the menu from time to time without harming our health?

And how often can you enjoy this dish if you want to lose weight?

So just like hamburger cream consists of several parts, so is the answer to this question - so let's break it down into the different components:

The type of meat of the hamburger patty

The type of ground meat that makes up the patty can vary between different types of beef, lamb or another mixture of meats.

The fattier the meat that makes up the patty, the higher the caloric value.

Lean beef is considered a protein of high nutritional value.

Apart from its large protein contribution, it also contains vitamin B12 and minerals such as iron and zinc which are essential for the body.

Lean cuts of beef are the following numbers: 3 - breast, 4+5 shoulder, 6 - simulated fillet, 11 - sirloin, 12 - fillet, 13 - sirloin.

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But making a hamburger with only lean meat is problematic.

If the hamburger will only consist of lean cuts, it will come out dry from the grill and have a rubbery texture, so it is advisable to mix a combination of fat and thin cuts together.

A hamburger patty weighing 150 grams before grilling with a medium fat content reaches an average of 200 to 250 calories.

The way to prepare the meatball

Most of the time, the preparation of the hamburger patty is grilling on fire or on a hot plancha as in home preparation.

Grilling has the advantage that it seals the meat and the liquids remain in the patty, leaving it juicy.

The duration of the roasting is important, as too much roasting will dry out the meat and destroy a large part of the vitamins in the meat.

Side dishes next to the dish

They are varied and can be vegetables, different types of carbohydrates and sauces.

As long as it is only vegetables of different types or pickles, then the health contribution is actually desirable (we would like to reduce pickles because of the amount of salt).

You should also take into account the extra calories in the dish that also come from the sauces.

Mayonnaise or barbecue sauces are rich in fat and sugar and can add up to 200 calories per serving just from them.

It's full of carbs anyway, so add chips?

Hamburger in a bun (Photo: Giphy)

Common additions of carbohydrates to hamburger dishes are fries, onion rings, and potatoes - potato wedges with a fried or baked coating.

A small portion of one of them can contain 200 calories or more, both because of the carbohydrates they contain and also because of the amount of oil absorbed in them during frying.

Even without these additions, the hamburger portion has a lot of carbohydrates due to the large bun that comes with the patty, so the addition of a carbohydrate as a side dish loads even more carbohydrates in one meal.

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In addition, eating a lot of salt - as is usually found in chips - causes a temporary accumulation of fluids in the body and may have a negative effect on blood pressure in some people.

the bun

A hamburger served with a bun and vegetables without added sauces contains about 500 calories on average, with half of the calories coming mainly from the carbohydrates in the bun, and not necessarily from the meat itself.

Most of the buns are large and equal to about four slices of bread, so they may add another 250 calories to the dish on average.

Such a meal is less ideal for those who need to maintain a limited carbohydrate diet such as diabetics.

The solution is to prepare a hamburger at home with a smaller bun with fewer carbohydrates, and today you can also buy gluten-free and low-carb buns.

When you calculate all these parameters, you find that a hamburger meal eaten at a fast food restaurant or a regular restaurant can also contain over 1,000 calories, with large amounts of carbohydrates and fat.

And what about a hamburger that you make at home?

When preparing the hamburger dish at home, we have control over the nutritional value of the dish.

Using ground meat that contains a moderate amount of fat, grilling the patty without the addition of oil, using reasonable amounts of salt, controlling the size and type of bun according to our needs.

We will use a homemade sauce without preservatives and stabilizers.

We can diversify the toppings with different types of fresh, baked vegetables and even a large salad at the beginning of the meal.

Such a homemade hamburger meal can reach half the number of calories of a meal eaten outside, and it contains good nutritional values ​​and does not load large amounts of carbohydrates and fat.

Aharoni's hamburger, Israel Aharoni's hamburger, Tel Aviv EAT 2022 festival (Photo: Giphy, Yaniv Garnot)

Recipe for a homemade hamburger:

hamburger bun weighing about 50 grams

150 grams of fresh ground beef with medium fat level

a teaspoon of mayonnaise + a teaspoon of ketchup + a teaspoon of mustard

2-3 slices of tomato

2 leaves of fresh lettuce

2-3 slices of purple onion

salt and pepper - season only The outer part of the meatball

- It is better to knead the minced meat for 2-3 minutes only and no more than that.

Form a hamburger patty of uniform thickness.

A suitable ring can be used.

- Heat a plancha pan well and spray with a little oil spray.

- Transfer the patty to the pan, season with salt and freshly ground pepper and grill until the edges change color and turn white.

Turn to the other side to grill for a few more minutes.

Clicking in the center of the patty allows us to know the degree of doneness.

It is recommended to remove from the heat when the center of the meatball is still a little soft.

- Those who wish can lighten the inside of the bun on the plancha for a few minutes.

- Spread the mayonnaise and ketchup on the bottom of the bun, place the grilled patty on top, add the vegetables and close with the other half of the bun.

about 460 calories, 30 grams of protein, 26 grams of carbohydrates, 16 grams of fat, 1.5 mg of vitamin B12 (half of the daily amount desired for an adult), 1.75 mg of iron, 4.95 mg of zinc (half of the daily amount desired for a woman and a third for a man)

So you can decide to eat a rich hamburger dish with all the toppings you want once every few months and it won't hurt us when the nutritional routine is high quality and healthy.

And if you have found a place that prepares the hamburger patty from fresh meat and slices semi-fats, the bun is not huge and you will be satisfied with the addition of vegetables - then such a meal can definitely be integrated from a health point of view into the menu from time to time.

The other alternative is to prepare the dish at home and then you can also combine a homemade hamburger meal once a week.

• health

Tags

• hamburger

• Fries

• calories

• diet