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

Choosing Between Meat and Plant-Based Burgers: A Balanced Take

One question I’m often asked is whether it’s better to 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.

Understanding Ultra-Processed Foods: A Nuanced Discussion

Ultra-processed foods (UPFs) have been getting a lot of attention recently, especially in discussions about long-term health. However, not all UPFs are created equal. The term "ultra-processed" can include a range of foods, from more nutrient-rich options to those that don’t offer much in the way of nourishment.

Many veggie burgers 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 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 and 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 very different in terms of their nutritional value.

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 make a food better or less helpful - what matters most are the ingredients and how the food fits into your overall diet.

Context Matters: How We Consume Ultra-Processed Foods

It’s not just about the food itself - it’s how you build your meal, and your diet, overall.

A plant-based burger, for example, can be part of a balanced, nourishing plate when it’s paired with colourful vegetables, a salad, or some wholegrains. If it’s served with deep-fried chips, a processed cheese slice, and lots of sugary sauce, the balance shifts, and the meal becomes less nourishing.

The same goes for a meat burger. What makes the biggest difference is what else is on the plate, and how often that style of meal is part of your week.

Choosing Wisely: Look Beyond the Label

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’s on your plate. 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.

During cancer treatment, if you enjoy red meat, it can be a helpful way to support your protein and iron needs. A burger made with lean mince, herbs, and onions might be just what you fancy. 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 helpful foundation.

Spicy Bean Burger Recipe

Here’s a nice recipes for a simple, homemade plant-based burger - nourishing, tasty, and easy to make.

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 colourful 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 peas, beans, lentils and wholegrains.

If you’re going through cancer treatment or recovery, getting enough protein and nourishment becomes especially important. Lean animal proteins - like fish, chicken, turkey, or eggs - can be helpful, as can plant-based options such as lentils, tofu, beans, or whole-food soy.

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

📩 info@thecancerdietitian.com

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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.