A juicy burger can be an enticing treat for a quick lunch or
casual dinner, and you can find a fast-food burger on what seems like
every street corner. Despite their deliciousness, however, burgers can
contribute to weight gain and have other harmful effects on your health.
The healthiest approach is to save burgers for occasional treats and
instead select more nutritious alternatives.
Watch for Weight Gain
You will gain weight if you consume more calories than you
expend, and burgers can be high-calorie foods. A double hamburger with
mayonnaise contains 942 calories, and your meal can be even higher in
calories if you order onion rings or french fries, with 480 calories per
large order, and a regular soft drink. A single-patty hamburger without
mayo fits better into a diet for weight control, since it has only 232
calories. Another way to limit the calories in your burger is to skip
the bun.
Guard Your Heart Health
Burgers can be high in dietary cholesterol and saturated fat.
Dietary cholesterol and saturated fat can raise levels of cholesterol
in your blood and increase your risk for heart disease. A double
hamburger with mayo contains 21.6 grams of saturated fat, or 108 percent
of the daily value, and 172 milligrams of cholesterol, or 57 percent of
the daily value based on a 2,000-calorie diet. Reduce your consumption
by choosing a single-patty burger without mayo, which has 3.5 grams of
saturated fat and 26 milligrams of cholesterol. Cholesterol is only in
animal-based foods, and a vegetarian burger is cholesterol-free.
Burgers and Blood Pressure
Burgers can be high in sodium, with a double hamburger with mayo containing 1,081 milligrams. A small one-patty burger without mayo has only 258 milligrams of sodium. A high-sodium diet can lead to high blood pressure and an increased risk for heart disease, stroke and kidney disease. Healthy adults should consume no more than 2,300 milligrams of sodium per day. Limit your sodium consumption by avoiding salty condiments, such as pickle relish, which has 164 milligrams of sodium per tablespoon.Other Considerations
Burgers can displace healthier foods in your diet, and selecting burgers instead of more nutritious options can lead to poorer overall diet quality. A common healthier lunch option at fast-food restaurants is a green salad with skinless grilled chicken and pecans, almonds or walnuts. If you do order a burger, choose the smallest option and order a side salad or fresh fruit cup on the side instead of french fries or another fried item.http://healthyeating.sfgate.com/bad-effects-burgers-11402.html
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