I have read on many blogs lately about many ultra runners trying the Vegan diet. I declare up front, I am a meat lover, period. I wonder if there I am other than a white male as my favorite foods are BBQ ribs, BBQ chicken, corn bread and watermelon… Although, with some fine reading, I have been open to trying some vegan burgers lately. I find like the flavor and taste of some over a regular burger. But I recently did a nutritional comparison and found some Veggieburgers are not much better for you than 97/3 beef.
There are so many different brands and flavors out there now, the selection can be a little overwhelming. I found three brands at Target and Cub. Some burgers are made with soy and others with grains. I have read about some veggie burgers are just that and made from veggies. Sunshine even makes their burgers with sunflower seeds (I have not found this brand yet but I know it is out there…) Depending on the main ingredients, all your options will differ in calories, sodium, carbs, and protein, so check out this breakdown to see which one satisfies your needs.
This may be hard to follow but here are the nutrition information for a variety of burger options using a 2.5 oz patty (Common Veggieburger size)
97/3 beef has 88 calories, 3 G fat (1 Saturated), zero Sodium, zero carbs, zero fiber and 15g protein.
Veggieburger comparisons were broad – Boca original seemed to be the best and less expensive than beef…
Boca original has 70 calories, 0.5 G fat (0 Saturated), 280 mg Sodium, 6 g carbs, 4 g fiber and 13g protein.
Boca Grilled Vegi has 80 calories, 1 G fat (0 Saturated), 300 mg Sodium, 7 g carbs, 4 g fiber and 12g protein.
Boca All American has 90 calories, 3 G fat (0.5 Saturated), 280mg Sodium, 4 g carbs, 4.5 g fiber and 14 g protein.
Gardenburger Garden Original has 100 calories, 1 G fat (0 Saturated), 230mg Sodium, 12 g carbs, 3 g fiber and 10 g protein.
Gardenburger Original has 100 calories, 3.5 G fat (0.5 Saturated), 420 mg Sodium, 14 g carbs, 5 g fiber and 5 g protein.
Morningstar Classic has 120 calories, 4 G fat (0.5 Saturated), 260mg Sodium, 11 g carbs, 2 g fiber and 11 g protein.
I have found the Boca Original to be far better balanced and about 30% less than the cost of others and comparable to beef. In addition, I found that a properly dressed 97/3 beef patty would be a better option than some others calorie wise but it still has the 3 G of fat…
So I had another alternative. I have a juicer and most morning I juice 12 OZ of many flavors. Carrots, apples, blueberries, ginger, Kiwi, green pepper and so on. Tonight, I mixed 4 ounces of my dry pulp into 2.5 ounces of 97/3 burger. It was GREAT! I may experiment more like going down to 1.5 ounces of burger and adding egg whites to the mix.
Anyone out there have any thoughts on this topic or suggestions?
PS: This week, my knee feels it but so far, 12 miles walking and 3.5 on a bike… But it hurts a little.