Which is the Better Burger Choice: Meat or Plant-Based?

Navigating the Meat vs. Plant-Based Burger Dilemma

A common question I often hear from clients is whether they should switch from a traditional meat burger to a plant-based alternative. It’s a great question and the answer isn’t always straightforward. While "plant-based" may sound healthier, the nutritional quality of these burgers can vary widely depending on the ingredients and level of processing involved.

Understanding Ultra-Processed Foods: A Nuanced Discussion

Ultra-processed foods (UPFs) have been getting a lot of attention lately due to their association with health risks, particularly in relation to chronic diseases. However, not all UPFs are created equal. The term "ultra-processed" can include a range of foods, from more nutritious options to those with little to no nutritional value.

Many veggie burgers, for example, fall under the UPF category due to their level of industrial processing, but their nutritional content can differ dramatically. Some are made with whole plant foods like beans, lentils, and wholegrains, making them rich in fibre and other key nutrients. Others, however, may be low in fibre, high in saturated fat, and rely on additives, preservatives, making them less nutritionally valuable.

Understanding the NOVA Classification: Processing, Not Nutrition

One system often referenced when discussing UPFs is the NOVA classification, developed by researchers in Brazil and supported by organisations such as the World Health Organisation.

According to NOVA, ultra-processed foods typically:

• Are industrially produced and contain five or more ingredients.

• Include additives not commonly used in home cooking (like emulsifiers, colourings, and preservatives).

• Are designed to have a long shelf life and appeal to our taste preferences.

It’s important to note that the NOVA classification focuses on how a food is processed, not its overall nutritional content. For example, wholegrain bread, a veggie burger, and cola could all be classified as UPFs under NOVA. But they are far from equal nutritionally.

Wholegrain bread provides fibre and nutrients, while cola is high in sugar and offers little nutritional value. This shows that the level of processing doesn’t automatically determine whether a food is beneficial or harmful - it's the actual ingredients that matter most.

Context Matters: How We Consume Ultra-Processed Foods

It’s not just about the food itself, but how you use it overall:

A plant-based meat alternative can be part of a balanced, nutrient-dense meal, especially when paired with vegetables or a leafy salad. On the other hand, if it's combined with deep-fried chips and processed cheese slices, the overall meal becomes less nutritious. We need to take a step back and think about the whole plate, not just one part of it.

Similarly, for those who enjoy a meat burger, moderation and quality matter. A homemade burger made from lean mince, onions and herbs is far healthier than a heavily processed meat patty full of less beneficial fats, salt, additives, and preservatives. 

Choosing Wisely: Look Beyond the Label

Not all plant-based burgers are created equal. Some use wholesome ingredients, while others are less nutritious. Ideally, look for plant-based burgers made with simple, recognisable ingredients like beans, lentils, wholegrains, nuts, and seeds. These options provide more nutrients and support a balanced diet.

Tips for Spotting Ultra-Processed Foods

Here are a few quick tips for spotting ultra-processed foods:

1. Ingredients list: If a product has more than five ingredients, it might be ultra-processed.

2. Look for unfamiliar additives: such as colourings, preservatives (e.g. potassium lactate), thickeners (like methyl cellulose or carrageenan), or additives with E numbers.

3. Traffic light labels: These give a snapshot of the nutritional content of foods. Foods with lots of red labels are often high in sugar, fat, and salt, which are common in ultra-processed foods. Aim for more greens and ambers, and fewer reds when choosing packaged foods.

Finding Balance in Your Diet

Cooking simple meals at home using whole food ingredients gives you more control over what goes in. But life is busy, and convenience plays a role. If you're using processed products, try combining them with whole foods - think roasted vegetables, a side salad, or a veggie-packed stew or wrap.

For meat eaters, keeping an eye on red meat intake is a good idea. During cancer treatment, if you enjoy red meat, having it occasionally can help support protein and iron needs. A homemade burger made with lean mince, herbs, and onions can be both enjoyable and nutritious. You could also try options like Cajun-spiced chicken breast, salmon burgers, or tofu as other nourishing alternatives.

Whichever type of burger you choose, focusing on less processed, more whole-food ingredients is a solid foundation.

Homemade Plant-Based Burgers

Making your own veggie burger is a great way to ensure it’s made with nutrient-dense ingredients. Here’s a simple recipe for a Spicy Bean Burger that’s both delicious and nourishing:

Spicy Bean Burger Recipe

Source: https://www.wcrf-uk.org/recipes/spicy-bean-burgers/ 

Serves: 2

Ingredients:

• 1 x 400g can mixed beans or kidney beans, drained

• 100g sweetcorn, frozen or canned

• 1 tablespoon coriander, chopped

• ½ teaspoon chilli powder (to taste)

• Freshly ground black pepper

• 1 medium egg, yolk only

• 30g wholemeal breadcrumbs

Method:

1. Tip the beans into a mixing bowl and, using a large fork or hand blender, mash to form a rough paste. Mix in the sweetcorn, coriander, chilli powder and black pepper.

2. Add the egg yolk and breadcrumbs, then use your hands to blend the ingredients so that they are mixed evenly. Shape into two burgers.

3. Heat a griddle pan or non-stick frying pan. Cook the burgers until they are well griddled and hot all the way through. Once hot, they are ready to be served!

You can place them in a bun of your choice for a classic burger experience, or go bun-free for a lighter option. These burgers pair well with sweet potato wedges and a vibrant coleslaw made from shredded vegetables like carrot, red cabbage, and onion (or apple).

Ideas for Sides & Toppings:

• Leafy greens (spinach, kale, or lettuce)

• Grilled mushrooms or peppers

• Red onion rings

• Tomato or sun-dried tomato

• Cucumber or gherkins

• Sliced jalapeños

• Avocado, guacamole, or salsa (made from tomatoes, onions, coriander, and lime juice)

• Hummus or Greek yoghurt

• A spoonful of pesto or tzatziki

• Feta cheese

• Caramelised onions

• Sunflower or pumpkin seeds

• Sliced hard-boiled egg

• For a different twist, try adding thin slices of apple or pear.

Mix and match to your taste!

A Final Thought

Whether you prefer meat or plant-based burgers, balance is key. It’s not just about one ingredient or label, but the bigger picture of what and how you are eating.

Some plant-based burgers are more nourishing than others. Check the ingredients list and look for those made with whole foods like legumes, wholegrains, or vegetables.

If you are going through cancer treatment or recovery, meeting your body’s needs for protein and nourishment is especially important. Lean animal proteins, like fish, chicken, turkey, or eggs, can be helpful - but so can plant-based proteins like lentils, tofu, beans, and whole food soy.

If you’d like support to feel more confident in your food choices, or you’re trying to work out what’s right for you, I’d be happy to help.

📩 info@thecancerdietitian.com

☎️ 020 8064 2865

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The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.