If you're worried about gaining weight from eating hamburgers... Eat 'this way'

From the rich bread and thick meat to the sweet, spicy, and tangy sauce, hamburgers seem far from healthy. However, they're low in carbohydrates and high in protein, so with a few precautions, you can enjoy them without feeling guilty.

 

◇Protein: The 'ratio' is important

 

The first step to a healthy diet is a balanced diet of carbohydrates, protein, and fat. According to a 2021 study by the Department of Family Medicine at Yongin Severance Hospital, mortality rates were lower when protein intake comprised 20-30% of total nutrients. The same holds true for hamburgers.

 

Hamburgers with a "protein-to-calorie ratio," which is the percentage of total calories from protein calories, of 20-30% are relatively less burdensome. For example, a chicken breast burger sold by a domestic company A has 389 kcal and 25 g of protein. Since protein is 4 kcal per gram, the total protein calories of this burger are 100 kcal, and the protein-to-calorie ratio is calculated as approximately 25.7% (protein calories 100 kcal ÷ total calories 389 kcal × 100). Products with patties made from chicken breast like this have the advantage of increasing the protein-to-calorie ratio and also lowering the total calories.

◇Less sauce, no fries

 

The Ministry of Food and Drug Safety recommends a daily limit of 2,000 mg of sodium. A hamburger typically contains 700-900 mg of sodium, nearly half the recommended daily intake. Burger sauce, in particular, contains a significant amount of sodium, so ordering less is recommended.

 

Also, omit the French fries that come with a hamburger. According to the Ministry of Food and Drug Safety's Food and Nutrition Facts Data Collection, the ideal carbohydrate, protein, and fat ratio is 57-68% carbohydrates, 12-13% protein, and 12-13% fat. However, French fries comprise a whopping 49% fat. To reduce fat intake, simply eat the hamburger without the fries.

 

 

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I always seem to have a problem with hamburgers and fries.

My husband doesn't let me eat hamburgers very often.

In particular, he strongly advises against eating fried potatoes. Haha.

 

It would be perfect if you just ordered a single hamburger menu item.