In a world where plant-based diets are gaining popularity, vegie patties have emerged as a crowd-pleasing choice. Here’s how to choose the healthiest option in the fridge section.
Supermarket vegie patties offer a range of options, with ingredients spanning everything from vegetables, beans, soy, lentils and whole grains to innovative meat-like flavours. Before adding them to your shopping cart, take a moment to check the labels.
How does your vegie burger stack up?
Sodium
When scouting for the ideal vegie patty, always keep an eye on the sodium content. Eating too much sodium is a risk factor for high blood pressure so it’s a good idea to keep your sodium intake as low as possible. Opt for patties with lower sodium levels, ideally below 400mg per serving, to maintain a well-balanced diet.
Protein
Protein is a crucial component of any meal, however some vegie burgers may not provide sufficient protein, especially if they are made mainly from vegetables. Ensure your chosen patties offer an adequate amount of plant-based protein for a balanced meal and to help keep you satisfied.
Include lentils, beans, chickpeas, tofu, tempeh and whole grains such as quinoa and brown rice. Opt for a vegie patty with more
than 5g per serve.
Ingredients list
Look for products with a short list of recognisable, whole-food ingredients. Opt for patties that boast a diverse mix of vegetables, beans, lentils and grains, as they provide a wide array of nutrients and flavours.
Saturated fat
Saturated fat is an important consideration when it comes to burgers, whether they are made from meat or vegies. Excessive consumption of saturated fat has been linked to an increased risk of heart disease.
Plant-based ingredients like beans, legumes, vegetables and whole grains are generally lower in saturated fat. However, it’s essential to check the nutrition label on vegie patties, as some may contain added oils, such as coconut oil, that could increase their saturated fat content.
Aim for less than 5g of saturated fat per 100g.
Fibre
When choosing vegie burgers, look for those made with whole, natural ingredients to ensure a higher fibre content, beneficial for gut health. Additionally, pairing your vegie burger with a wholegrain bun and adding a variety of vegetables as toppings will further boost the fibre content of your meal. Look for more than 3g per 100g.
For more advice on vegie burgers, we recommend: Plant-based burgers: healthy or ‘junk food’? or Are plant-based burgers healthy?
www.healthyfood.com
