They are the stars of Summer Cookouts, but when it comes to your health, what is the larger nutritional crowd: the hamburger or the hot dog?
They share many similarities; Both are processed, full of proteins and often loaded with toppings. But there are also clear differences. This is what registered dietitians say about the debate about the dog debate – and which you could be the lesser evil on your plate.
Hotdog vs. hamburger
Experts agree that the answer depends on different variables, such as portion size, preparation method, toppings and quality of ingredients. However, there are some general food differences that make hot dogs the less favorable option in general.
“In general, hot dogs are usually more processed than hamburgers,” says Tamar Samuels, a registered dietician and co-founder of Culina Health, a virtual food platform. “They are often made from a mix of meat products of lower quality and additives, including sodium nitrate and other preservatives.”
Research Show that eating a lot of processed and high-natrium meat-as hot dogs is coupled to raised risks of various chronic diseases, including certain types of cancer, cardiovascular diseases, hypertension and diabetes type 2. The health risks are mainly attributed to the high levels of nodes, conservatives that are saturated in saturated.
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“Hamburgers, on the other hand, are usually less processed and more proteins of high quality contain,” says Samuels. “They also tend to be lower in sodium than hot dogs, especially when they are made at home with whole ingredients.”
However, if you love them, you don’t have to swear that hot dogs. “Both hot dogs and hamburgers can be part of a balanced diet when occasionally enjoyed and deliberately prepared,” says Samuels.
How to make your hot dog healthier
Start with the foundation: choose a lower, sodium, non-sorted variety of hot dog with fewer additives. If you can, choose a hot dog made from chicken or turkey to reduce saturated fat.
Then tackle the toppings. Nina Crowley, a registered dietitian and director of clinical education and partnerships at Seca, a biomedical company, recommends going to Mosterd – which, unlike Ketchup, has no added sugar.
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Sprinkle your dog with fresh toppings such as onions, sauerkraut (a fermented food) or chopped vegetables “that add texture, fiber and volume,” says Crowley. These will help you to “be satisfied with less.”
Choose a whole -grain sandwich that adds fiber.
How to make your hamburger healthier
Hamburgers have a few built-in advantages compared to hot dogs, says Jessica Crandall Snyder, registered dietician and medical adviser to Futurhealth, a telehealth platform. This is mainly because you have more control over the portion size.
If you make hamburgers at home, keep them about the size of a card game to ensure that you do not pack too much fat. From there, at the top of your hamburgers with as many vegetables as you can fit.
Snyder recommends toppings of whole food such as lettuce, grilled peppers and onions and fresh tomatoes instead of ketchup.
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One of her favorite hamburger -tooppings? Avocado, a “good source of healthy fats, fiber and many vitamins and minerals that are known to have anti -inflammatory properties.”
Use a smaller whole-grain sandwich or lettuce the sandwich completely in favor of a few sturdy pieces of iceberg lettuce to add a nice crunch.
As far as meat is concerned, slimmer is better. 90% lean meat/10% fat or 96% lean meat/4% fat “are great choices, or exchange red meat all for chicken or turkey burgers,” she says.
The cooking method is important
How to cook your hot dogs and hamburgers can affect the health risks related to meat consumption, especially for processed meat.
High temperature, dry heating methods increase the formation of carcinogens, which increases the risk of cancer, while methods with damp heating can help reduce these risks, says Samuels.
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If you grill, she recommends that the fat drips between the grilles. Avoid sold or cooks over high flames, which can create harmful connections (such as HCAs and PAHs). The use of indirect heat or a grill pan can minimize this risk.
And if you notice that you are cooking indoors, Samuels says to opt for a grill pan or cast iron frying pan with little to no oil.
Are vegetable options healthier?
It depends on the ingredients. Some vegetable hamburgers and hot dogs are strongly processed and can contain as much sodium or saturated fat as the meat versions, says Crowley. At least processed vegetable options-such as Black Bean Burgers or Lentil Patties, especially if they are homemade, however, tend to offer more fibers and nutrients.
“Switching to vegetable -based can be a meaningful step for some, but only if it is sustainable and satisfactory,” she says. “If you hate the texture or taste the taste, you can eat too much later.” So if you feel like a hot dog or hamburger, go for it – armed with the knowledge that a few changes can make it a little better for you.
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