Exploring the Benefits of Low Sodium Veggie Burgers
Veggie burgers have come a long way from the mushy, bland patties of yesterday. Thanks to new production methods, these plant-based alternatives to traditional hamburgers can look, taste and even bleed remarkably similar to beef. And they address growing consumer demand for convenient options aligned with health and sustainability values.
But are these high-tech veggie burgers actually healthy? That depends a lot on the specific ingredient list and nutrition profile. With the growing variety of meatless burgers available from both traditional brands and newcomers, it pays to read labels. In particular, pay attention to sodium content. Many pack a much higher than ideal percent of the daily recommended amount.
Why Limiting Sodium Matters
On average, Americans consume over 3,400 milligrams (mg) of sodium per day, largely from processed and restaurant foods. This exceeds the American Heart Associations recommended limit of 2,300 mg per day for most adults.
All that excess sodium can increase blood pressure, raising risks for stroke, heart attack and disease. Limiting sodium intake to the recommended levels could prevent up to 92,000 deaths annually in the U.S., according to CDC estimates.
So checking the Nutrition Facts panel and picking lower sodium options whenever possible is wise. This includes paying attention to sodium levels when choosing faux meats, like meatless burgers and sausages.
Finding Truly Low Sodium Veggie Burgers
When shopping the freezer aisle, youll find two distinct categories of veggie patties. One showcases familiar veggies like black beans, quinoa, lentils and brown rice blended with spices. These tend to be lower in sodium at around 350-700mg per patty. Then there are the higher tech burgers designed and colored to mimic meat far more closely. And their sodium content mimics high-sodium beef burgers too, ranging from about 630mg to over 900mg each.
Newer brands using ingredients like pea protein concentrates and beet juice extract to achieve the meaty texture and bleeding effect when cooked are some of the worst sodium offenders. So while these plant patties please vegetarians and meat-eaters alike, their sodium levels dont do your heart any favors.
Benefits of Choosing Low Sodium Veggie Burgers
If keeping sodium in check is a priority, your best bet is to stick with traditional veggie burger options made from whole foods like beans, grains and mushrooms rather than hyper-processed simulated meat. Heres a closer look at why these simpler, low sodium plant-based patties make smart alternatives to both beef burgers and high-sodium vegetarian versions:
Lower in Sodium
When sodium is under 700mg and makes up 30% or less of the daily value per serving, that qualifies the product as low sodium. Some brands of bean and vegetable burgers clear this bar easily, with less than 15% DV per patty. Choosing these lets you indulge in a savory, satisfying sandwich while still watching your salt intake.
Packed with Plant Protein
Beans, whole grains and some veggies and mushrooms deliver ample protein in addition to plenty of fiber. Black bean veggie burgers, for example, typically provide around 7 to 15 grams of plant-based protein per patty to help you meet the recommended dietary allowance of 46 to 56g for most adults.
Nutrient Dense
When you build a burger base from veggies, beans and nutrient-rich whole grains like brown rice or quinoa, you take in a spectrum of vitamins, minerals and antioxidants as you enjoy a tasty meal.
Heart & Gut Healthy Fiber
Beans are one of the best sources of soluble and insoluble fiber, the combo that makes them uniquely heart and gut healthy. Just one black bean veggie patty can deliver around 5 to 12 grams of fiber. Thats a fifth or more of the 25 to 38 grams women and men, respectively, need daily.
Aid Weight Control
Thanks to plentiful protein and fiber, bean- and veggie-based burgers can fill you up and steady blood sugar levels to curb overeating. Going meatless even once a week may spur modest weight loss over time by reducing total weekly calorie intake.
Eco-Friendly Choice
Choosing plant proteins like bean patties over beef benefits environmental health by reducing your carbon footprint. And simple veggie burgers avoid the lengthy processing methods used to manufacture simulated meat alternatives, further lightening environmental impact.
Spotlight on Beneficial Beans
When shopping the freezer sections selection of veggie burgers, patties prominently featuring beans make smart picks. Varieties utilizing black beans, pinto beans, lentils, chickpeas or edamame all bring impressive nutrition to the bun. Heres a look at some of the nutritional benefits of beans that support heart health, steady energy levels, weight control and overall wellbeing:
Black Beans
With around 15 grams of fiber and 15 grams protein per cooked cup, black beans are nutritional overachievers. As part of a heart healthy diet, black beans soluble fiber lowers LDL bad cholesterol. And the iron, magnesium and potassium they contain supports heart function and blood pressure levels already within normal ranges.
Pinto Beans
Delivering close to 15 grams of belly-filling fiber and protein per cooked cup, pintos stabilize blood sugar to keep energy steady. Their ample potassium regulates blood pressure while the magnesium relaxes blood vessels. Together this nutrient combo helps reduce risks for stroke and heart disease.
Lentils
A half cup of cooked lentils gives you over 7 grams of fiber and protein, making a little go a long way nutritionally. Lentils stand out for their stellar folate levels. This B vitamin plays a key role in lowering levels of heart disease risk factor homocysteine. Using lentils as a base for veggie burgers allows you to effortlessly eat more of this tiny but mighty legume.
Chickpeas
With around 5 grams of fiber and protein in just a quarter cup when cooked, chickpeas fill you up fast. Their significant manganese content aids collagen production important for skin health. Chickpeas also provide impressive amounts of folate and magnesium that work together to ease inflammation linked to heart disease risk.Build a Better Veggie Burger at Home
Making your own bean or veggie burger patties at home lets you control the sodium and customize the ingredients to suit your tastes. You can experiment with different beans, grains, seasonings and binders like eggs, breadcrumbs or oats until you craft just what you crave between buns.
When shopping refrigerated veggie burger options at higher end grocers or health markets, ask to scan labels and pick a brand aligning with your sodium and overall nutrition priorities. Handmade, less processed varieties found here typically avoid dodgy add-ins like artificial colors, flavors and preservatives.
Or try one of these tasty, better-for-you homemade veggie burger ideas:
The Classic Black Bean Burger
Blend cooked black beans with minced onion, bell pepper and garlic plus eggs, bread crumbs, cumin and chili powder. Shape into patties and pan fry in olive oil for a simple, protein-packed burger. Serving suggestion: Top with salsa and guacamole.
Curried Red Lentil Burgers
Red lentils, walnuts and cooked quinoa get blended with Indian spices like coriander, cumin, turmeric and ginger in this unique twist on veggie burgers. The combo satisfies as a flavorful main dish or snack. Serve in pitas with cucumber raita sauce.
Quinoa & Oat Veggie Burgers
For a gluten-free, vegan-friendly burger, blend cooked quinoa with old-fashioned oats, diced mushrooms and veggies like bell pepper, spinach or zucchini, plus seasoning. Chill the patties before pan frying and stacking on buns with all your favorite fixings.
However you choose to enjoy plant-based burgers - store-bought or homemade - just be sure to check that sodium stays in the ideal range for heart health. Choosing varieties where recognizable veggies, beans and grains hold the patty together typically avoids excess sodium while still delivering plenty of flavor.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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