When it comes to plant based burgers, the options are endless. Whether you are looking to purchase a store bought burger, try a burger at your favorite local veg-friendly restaurant, or are attempting to make your own burger from scratch at home, there are a variety of different types of burgers to choose from. Here is a vegan guide to help you understand the different types of burgers that are available, and the health benefits of each.
Black Bean Burger
Black bean burgers are handcrafted by mashing up black beans and several other ingredients into a pattie. Sometimes they may be made into a spicy black bean burger and topped with Mexican condiments for a burger that tastes similar to a taco. Or other times, they are just paired with your traditional condiments like mustard, ketchup, lettuce, and tomato. Black beans reap many different health benefits, including decreased risk of coronary heart disease and other cardiovascular problems. The combination of protein and fiber in black beans and other legumes is also a key to their support for blood sugar balance and blood sugar regulation. Recent research has shown that black beans also provide support in the lower intestine.
Tempeh burgers have become a popular choice for burgers and other sandwiches in the vegan and vegetarian community recently. Tempeh, is made from deep frying fermented soybeans and is great for taking on whatever flavors it is marinated or seasoned with, making it an excellent choice for a burger! Tempeh is low in cholesterol, and a great source of vitamins, calcium, magnesium, iron, fiber, and protein. Intake of soy foods, such as tempeh have also been linked to improved levels of blood fats in numerous research studies and can also help decrease one’s risk of cancer, type 2 diabetes, and cardiovascular disease.
Beets are colorful and have a slightly sweet, earthy, flavor vegans and vegetarians are sure to enjoy. While beet burgers are delicious and have a number of health benefits, they should only be eaten every now and then as beets have high carbohydrate levels. Some health benefits of eating beets include lowering blood pressure, fighting inflammation, preventing cancer, and being rich in several essential vitamins and nutrients. Beets are great for increasing stamina, boosting the immune system (they contain Vitamin C), contain fiber, and potassium, (essential for healthy nerve and muscle function) and manganese (which is great for your bones, liver, kidneys, and pancreas). They are also valued for their support in detoxification and helping to purify the blood and liver.
A portabella burger consists of a grilled portabella mushroom in place of a hamburger or other pattie, that is often marinated and topped with a toasted bun and condiments. Portabella burgers are a great alternative to regular burgers, because they are loaded with tons of protein and are low in fat and calories. Portabella mushrooms are also rather high in fiber, which is essential for controlling cholesterol and blood sugar levels. Other health benefits include moderate amounts of potassium, vitamin B, phosphorus, and naturally occurring sodium.
Chickpea burgers are a great Mediterranean meat-free twist on the classic burger. The chickpea or garbanzo bean, is a legume of the family Fabaceae. Its seeds are very high in protein, making it a healthy alternative to traditional burgers. Chickpeas are a great source of fiber, and are also great for digestive support, especially when considering colon health. In fact, eating more chickpeas can help lower your risk of colon problems and can also decrease the risk of colon cancer. Furthermore, legumes are a key food group for preventing disease and optimizing health.
Sweet Potato Burger
Sweet potato burgers are delicious and can be made in a variety of ways with many different ingredients or condiments to mix up the flavor. This sweet, root vegetable tastes great when paired on a burger with avocado, vegan chipotle mayo, or horseradish. Sweet potatoes are loaded with beta carotene, which is anti-aging and great for your eyesight. Sweet potatoes also contain anti-inflammatory nutrients and antioxidants, as well as blood sugar regulating nutrients. Sweet potatoes also have lots of fiber. They are great for heart and eye health.
Falafel burger patties are made from ground up chickpeas or fava beans, that have been deep fried to perfection. They taste great when topped with some hummus, tahini, red cabbage, etc. Falafel is delicious, and has many different health benefits, as chickpeas and fava beans are both great for providing iron, manganese, and fiber, and supporting colon health and digestion, as well as preventing cancer and other diseases.
Eggplant burgers can be made a few different ways, one of the most common ways is by roasting eggplant brushed in olive oil and other seasonings. Then once the eggplant is done baking, it is mixed with other ingredients like onion, bell pepper, pine nuts, cumin, etc. and placed in a food processor or blender to form a mix that can be pressed into a pattie and fried. Unique in taste and texture, eggplants are best when eaten in season (August through October), and feature a host of different vitamins and minerals. Eggplant also contains important phytonutrients, many of which have antioxidant properties. An eggplant’s skin contains an anthocyanin phytonutrient called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. Eating eggplant can also reduce the risk of cardiovascular disease and can lower cholesterol.
6 Amazing Health Benefits of Beets: Mercola.com