As we take advantage of the remaining summer warmth, barbecues are on the menu, and stores are stocked with a variety of healthier alternatives to the conventional fare.
Ruth Kander, a nutritionist at the Fleet Street Clinic in London, was asked to evaluate a variety; we then graded their flavor.
The salmon content of these simple burgers is 81 percent, as determined by experts. Instead of breadcrumbs, pea flakes are utilized to give the structure of the burger. There are also herbs and spices, such as coriander, ginger, and lemongrass, in addition to lime juice, but nothing else.
Fish is a healthy option for a barbecue because it has less saturated fat than red meat. Salmon and other oily fish are rich in omega-3 fats, which have been associated with a reduced risk of heart disease, inflammatory illnesses, and certain malignancies.
The NHS recommends that we consume at least two 140g servings of fish every week, with one of those meals being oily. Two of these little burgers include a substantial chunk of oily fish and give 31.6g of protein — around the same as a chicken breast — which should keep you satisfied.
The pea flakes, which are prepared from dehydrated peas, are a source of fiber (about a tenth of your daily need in two patties), antioxidants, and minerals.
Flexitarian option
Heck 60/40 Chicken, Mushroom, and Wild Rice Chipolatas, 340 grams for £3 at select Tesco locations.
Per 100g: 124 calories; 1.3g saturated fat; 16g protein; 1.2g sugar; 1.8g sodium.
Claim: “Made with 60% meat and 40% vegetables.” High in protein and free of gluten.
These “flexitarian” goods, in which a large amount of meat has been replaced with plant meals, are a wonderful concept, according to experts.
Due to their low saturated fat content, chicken and plant-based proteins are suitable replacements for red meat.
Wild rice, mushrooms, pea flour (a source of protein and fiber), and a small amount of cheese is also included.
Although these don’t contain an abundance of ultra-processed ingredients, they do contain preservatives and have a high salt level, like most sausages. Three of these sausages contain around 21% of the daily salt allowance.
Intestinal bacteria augment
Claim: “Full of protein, fiber, vitamins, and minerals.” More protein than typical beef patties.
These burgers are made with tempeh, which is fermented, cooked soybeans marinated in a straightforward barbeque sauce.
Soy is one of the few complete vegetable proteins, meaning it contains all nine essential amino acids necessary for healthy bones and muscles. Additionally, it contains useful amounts of vitamin B12 (for red blood cell formation), which can be difficult to obtain if you do not consume animal products. It also has 22 grams of protein per burger, which is comparable to the amount in a typical beef burger, so you feel filled for longer.
Tempeh is an excellent source of prebiotic fiber, which promotes the growth of beneficial intestinal bacteria.
There is also a straightforward list of ingredients. Each burger has one and a half teaspoons of sugar, with some of the sugar coming from the sauce.
‘Virtuous meat’
Claim: “Gluten-free and lean.”
Expert opinion: These are composed of 66% deer, 11% pig, pea, and rice flour, seasonings, and preservatives. Venison is lean red meat with approximately one-sixth the saturated fat of beef, one-third fewer calories, and somewhat more protein than other red meats. Additionally, venison is abundant in heart-healthy conjugated linoleic acid, iron, and B vitamins.
The pork adds saturated fat, but these have a relatively basic ingredient list, a moderate fat content, and lower sodium and calorie count than other comparable items.
