Will hamburgers be a part of your Father’s Day feast tomorrow? They will be at our home. After all, what’s better than a perfectly grilled burger on a warm summer night? What’s more, hamburgers are one of the most popular foods in America—-studies show each of us eats about 150 burgers per year.
Okay, okay, it does sound as though I am trying to rationalize my uncreative menu planning for dad’s big day, but the point of this blog is not to illustrate that I’m far from a gourmet cook; rather it is simply to show that hamburgers can be a healthy option this Father’s Day… or any day of the week.
I think many of us believe hamburgers are inherently bad for us, but that is not necessarily the case. They can be part of a healthy diet. After all, they are a good source of protein, iron, zinc, selenium and B vitamins, all nutrients that keep our immune system healthy. Of course, the key issue here is moderation. Hamburgers can be a source of a ton of unwanted calories and fat. Did you know that in 1954 a serving size for a hamburger was 2-ounces? These days a 2-ounce hamburger would be considered an appetizer portion in most restaurants.
Then there’s the concern (or speculation) that eating hamburgers can cause cancer. It’s true; the way hamburgers are cooked can make a difference when it comes to cancer, but, again, moderation is a major factor here. Studies show overcooking red meat increases the risk of certain cancers including colon cancer, breast cancer and prostate cancer. Researchers found eating a 4-ounce hamburger a day increased the risk of colon cancer 30-40%. However, the risk was more significant when test subjects ate well-done or charred burgers. Researchers’ also found eating charred meat increases a person’s risk of breast cancer five times more than eating meat rare or medium. The overcooking increases the production of heterocyclic amines (HCAs), which has been shown to cause cancer.
So back to the question I posed in the title of this blog: “Is there such a thing as a healthy hamburger?”
Food scientists say, “yes.” Here’s how:
· Adding blueberries or cherries to ground meat helps to prevent HCAs. In addition, blueberries and cherries contain cancer-fighting antioxidants that also retard spoilage. One study showed that hamburgers that contained blueberries had 70% lower levels of HCAs and were juicer, lower in fat and contained less oxidized cholesterol.
· Studies also show that marinating hamburger meat before cooking reduces HCA formation up to 99%.
· Use leaner meats (turkey and bison are good choices) and cook your burgers at a lower temperature.
· Cook your hamburger to rare or medium to reduce smoke and HCA formation.
· Choose healthy hamburger toppings such as tomatoes, lettuce, onions, and salsa.
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