Veggie Burgers: Organic Options For Plant-Based Diets

Veggie burgers are a great alternative to meat burgers, but are they suitable for a plant-based diet? The answer is yes, but with some caveats. While they can be a convenient way to replace meat, not all veggie burgers are created equal. Some are highly processed and may contain excessive amounts of sodium, saturated fat, and calories. However, there are many impressive store-bought options with simple, plant-based ingredients that are healthier than their meat counterparts. For example, black bean burgers, tofu burgers, and burgers made from grains, lentils, nuts, and seeds are excellent sources of protein and fiber. So, while organic veggie burgers can be a part of a plant-based diet, it's important to read the labels, compare ingredients, and choose options with minimal processing and lower sodium and saturated fat content.

Are organic veggie burgers ultra-processed?

Whether organic veggie burgers are ultra-processed or not depends on the brand and ingredients. Most, but not all, plant-based burgers are considered ultra-processed according to the Nova definition of ultra-processed food (UPF). This definition, developed in 2019, splits the level of food processing into four groups: from raw and minimally processed foods; to processed culinary ingredients; processed food; and ultra-processed food. The last category is an ‘industrial creation’ by definition.

Some veggie burgers are highly processed, containing high amounts of salt, additives, and low protein levels. For example, MorningStar Farms Grillers Prime Veggie Burger is made almost entirely from processed ingredients and additives, which leaves it lacking in important vitamins and minerals. It also contains a high amount of sodium, a common characteristic of ultra-processed foods.

However, there are some veggie burgers that are less processed and made with more natural ingredients. For instance, "Actual Veggies" is a company that produces veggie burgers with added salt as the only non-vegetable ingredient. Another option is Hodo Tofu Veggie Burgers, which contain organic tofu, carrots, cabbage, onion, soybean oil, salt, dried shiitake mushrooms, garlic powder, and white pepper.

While ultra-processed veggie burgers can be a convenient way to replace or reduce meat consumption, it is important to be aware of their potential health implications. Research suggests that a diet high in ultra-processed foods may result in higher calorie intake and weight gain when compared to a diet high in whole foods. Additionally, ultra-processed foods often contain high levels of sodium, which can contribute to health issues such as heart disease and stroke.

Therefore, when choosing organic veggie burgers, it is advisable to opt for brands with shorter ingredient lists and more natural, plant-based ingredients.

Are organic veggie burgers healthy?

Veggie burgers are a tasty alternative to meat-based burgers, but are they healthy? The answer is: it depends. While some veggie burgers are highly processed and high in calories and fat, others are made from simple, plant-based ingredients and are good for you.

The Pros of Veggie Burgers

Veggie burgers are a great source of dietary fibre, which is associated with many health benefits, including improved heart health, better digestion, and weight loss. They are also a good source of plant-based protein and are low in or free of cholesterol. Additionally, they are better for the environment, as they require less water and land to produce and generate fewer greenhouse gas emissions than meat burgers.

The Cons of Veggie Burgers

On the downside, veggie burgers are often highly processed and can be high in sodium, saturated fat, and calories. They may also contain additives, fillers, and preservatives that are not healthful. Some people may also be sensitive or allergic to common ingredients in veggie burgers, such as soy, wheat, and gluten.

How to Choose Healthy Veggie Burgers

When shopping for veggie burgers, look for products with shorter ingredient lists, as these are likely to be less processed. Check the nutritional information to choose a lower-sodium option and compare protein content, selecting a higher-protein option if it will be your sole source of protein at a meal. Finally, opt for products with recognisable, easy-to-pronounce ingredients.

Examples of Healthy Veggie Burgers

Some examples of healthy veggie burgers include those made from black beans, quinoa, tofu, and nuts. You can also make your own veggie burgers at home using ingredients such as mushrooms, walnuts, rice, and beans.

What ingredients are in organic veggie burgers?

Veggie burgers are a great option for those looking to reduce their meat consumption, but it's important to be aware of the ingredients and their nutritional value. While organic veggie burgers can be a healthier alternative to meat burgers, not all veggie burgers are created equal. Here's a look at some common ingredients found in organic veggie burgers:

• Vegetables: Mushrooms, carrots, broccoli, onion, garlic, spinach, and potatoes are often used to add flavour, texture, and nutritional value.
• Legumes: Black beans, peas, and lentils are common ingredients, providing protein and fibre.
• Nuts and Seeds: Walnuts, sunflower seeds, and flaxseeds add texture, richness, and healthy fats.
• Grains: Bulgur wheat, oats, brown rice, and breadcrumbs are used as binders and to provide complex carbohydrates.
• Spices and Condiments: Smoked paprika, chili powder, cumin, and BBQ sauce enhance the flavour and give the burgers a smoky taste.
• Eggs or Flax Eggs: These act as binders and can be adjusted based on dietary preferences.

When choosing an organic veggie burger, it's important to read the ingredient list and nutrition label. Some products may contain high levels of sodium, saturated fat, and processed ingredients. Opt for burgers with shorter ingredient lists and a higher protein content. Additionally, consider making your own veggie burgers at home to have more control over the ingredients and their quality.

Are organic veggie burgers better for the planet?

Organic veggie burgers are better for the planet than meat-based burgers. However, not all veggie burgers are created equal, and some are better than others.

The Environmental Impact of Meat

Producing meat requires a lot of land and water, which contributes to climate change. Beef production is particularly harmful, as it requires much more land and water than other animal foods, such as dairy, poultry, eggs, and pork.

The Benefits of Plant-Based Diets

Choosing a plant-based diet can help minimize the environmental impact of food production. Pea-based meat alternatives may be the best option environmentally, as extracting protein from soy involves using a highly toxic solvent, which contributes to air pollution and poses health risks to factory workers.

The Impact of Processing

However, it is important to consider the impact of processing. While plant-based burgers can be a convenient way to replace or reduce meat consumption, they are still processed foods. Highly processed foods are associated with higher calorie intake and weight gain compared to whole food diets.

The Sodium Content of Processed Foods

One of the concerns with processed foods is their sodium content. Plant-based meats often contain high levels of sodium, which can contribute to health problems such as heart disease and stroke.

The Nutritional Value of Veggie Burgers

The nutritional value of veggie burgers can vary significantly depending on the ingredients. When choosing a veggie burger, look for options with more vegetables and fewer processed ingredients. Veggie burgers made with whole food ingredients, such as black beans, brown rice, and vegetables, tend to be more nutritious and have lower sodium levels.

The Bottom Line

Organic veggie burgers can be better for the planet than meat-based burgers, but it is important to consider the impact of processing and the nutritional value of the ingredients. When choosing a veggie burger, opt for options with more whole foods and less processing to maximize the environmental and health benefits.

Are organic veggie burgers a good source of protein?

Veggie burgers can be a tasty alternative to traditional beef burgers, but not all veggie burgers are created equal in terms of ingredients and nutrition. It is important to read the nutrition information carefully.

Veggie burgers may contain vegetable-sourced protein to imitate meat's texture, or they may simply be patties that don't pretend to be anything like a beef burger. Commercially available veggie burgers may contain vegetable protein (derived from beans, soy, peas or other sources), vegetables (such as carrots, squash, mushrooms, peppers, beets, water chestnuts or onions), seeds (such as flax or sesame seeds), grains (such as oats, wheat or rice), fillers (such as methylcellulose, a type of fibre that is safe to eat), salt and other spices and flavourings.

Some veggie burgers are high in protein, especially those made to mimic the taste and texture of meat-based burgers. These usually derive their protein from legumes, such as soy, peas or beans. However, there is a wide range of variability in protein content among veggie burgers. Some contain very little protein, with eleven burgers in one analysis containing fewer than 10g of protein per burger.

If you are looking for a protein-rich meal, there are plenty of veggie burgers with high protein content. Dr Praeger's All American Veggie Burger and Sweet Earth Awesome Burger are tied for the most plant-based protein at 28g. Boca All American Veggie Burger (XL) (Non-GMO soy) contains 20g of protein. The Aldi Earth-Grown Protein Vegan Burger contains 16g of protein. MorningStar Farms' Veggie Meat Lovers 1/4lb burger contains 27g of protein. The Impossible Burger contains around 20g of protein.

However, it is important to note that plant-based meat alternatives are considered processed foods. They often contain a range of ingredients to enhance their taste and texture, and may be high in sodium.

Frequently asked questions