As staples of summer gatherings, the question arises for your health: which poses a greater nutritional risk, the hamburger or the hot dog?
While both are processed, high in protein, and frequently adorned with various toppings, they also possess distinct differences. Registered dietitians weigh in on the burger-versus-dog discussion, revealing which option may be the marginally healthier choice.
Hot dog vs. hamburger
According to specialists, the determination hinges on various factors such as serving size, cooking technique, additions, and ingredient quality. Nevertheless, certain general nutritional disparities render hot dogs the generally inferior selection.
Tamar Samuels, a registered dietitian and co-founder of Culina Health, a virtual nutrition platform, states, “Hot dogs are typically more processed than hamburgers.” She adds, “They frequently consist of a blend of inferior meat cuts and various additives, such as sodium nitrate and other preservation agents.”
Evidence suggests that consuming large quantities of processed and high-sodium meats—like hot dogs—is associated with heightened risks of several chronic conditions, including certain kinds of , cardiovascular disease, hypertension, and . The health hazards are predominantly ascribed to the elevated amounts of sodium, saturated fat, preservatives, and other compounds like present in these food items.
Nonetheless, for those who enjoy them, hot dogs do not need to be entirely eliminated. Samuels advises, “Both hot dogs and hamburgers can fit into a balanced diet if consumed infrequently and prepared with consideration.”
How to make your hot dog healthier
Begin with the base: select a lower-sodium, uncured hot dog type containing fewer additives. When feasible, choose a hot dog made from chicken or turkey to lessen saturated fat content.
Subsequently, address the accompaniments. Nina Crowley, a registered dietitian and director of clinical education and partnerships at Seca, a biomedical company, suggests opting for mustard, which, unlike ketchup, contains no added sugar.
Adorn your hot dog with fresh additions such as onions, sauerkraut (a ) or diced vegetables “that contribute texture, fiber, and bulk,” Crowley advises. These elements will assist you in “feeling full with a smaller quantity.”
For the bread component, select a whole-grain bun, which provides additional fiber.
How to make your hamburger healthier
Jessica Crandall Snyder, a registered dietitian and medical advisor to FuturHealth, a telehealth platform, notes that hamburgers inherently offer several benefits compared to hot dogs. This is largely due to the greater control one has over the serving size.
When preparing hamburgers at home, aim for a size approximately equivalent to a deck of cards to avoid excessive fat intake. Subsequently, load your burgers with as many vegetables as possible.
Snyder suggests whole-food accompaniments like lettuce, grilled peppers and onions, and fresh tomatoes as an alternative to ketchup.
Among her preferred burger additions is avocado, which serves as a “rich source of beneficial fats, fiber, and numerous vitamins and minerals recognized for their anti-inflammatory characteristics.”
Opt for a smaller whole-grain bun, or alternatively, bypass the bun entirely by using several firm pieces of iceberg lettuce for a satisfying crispness.
Regarding the meat, a leaner option is preferable. She states that 90% lean meat/10% fat or 96% lean meat/4% fat “represent excellent selections, or you can completely substitute red meat with chicken or turkey burgers.”
The cooking method matters
The method used to prepare hot dogs and hamburgers can influence the health risks linked to meat consumption, particularly for processed varieties.
Samuels explains that high-temperature, dry-heat cooking techniques heighten the production of carcinogens, thereby elevating cancer risk, whereas moist-heat methods can aid in mitigating these dangers.
When grilling, she advises allowing fat to drip through the grates. Refrain from charring or cooking directly over intense flames, which can generate (like HCAs and PAHs). Employing indirect heat or a grill pan can lessen this hazard.
Should you be cooking indoors, Samuels suggests choosing a grill pan or cast-iron skillet, utilizing minimal to no oil.
Are plant-based options healthier?
The healthfulness hinges on the components. Crowley notes that some plant-based burgers and hot dogs are heavily processed and can contain comparable levels of sodium or saturated fat to their meat counterparts. Conversely, minimally processed plant-based alternatives—such as black bean burgers or lentil patties, particularly when prepared at home—generally provide greater fiber and nutritional value.
She asserts, “Transitioning to plant-based options can be a significant move for certain individuals, but only if it is both sustainable and fulfilling.” She adds, “Should you dislike the texture or yearn for the taste, you might subsequently consume more food.” Therefore, if a craving for a hot dog or hamburger strikes, indulge—equipped with the understanding that minor adjustments can improve its health profile.