Here's What Happens to Your Body if You Eat a Burger Every Day
Burgers are an American staple. The fast food industry thrives on our love for beef. They’re a mainstay on diner and pub menus across the country. And can you even imagine a summer cookout without them?
Americans love burgers so much that they’re not even considered a once-in-a-while food. Plenty of people eat them regularly: In fact, the average American eats about five burgers a month. Maybe you love burgers so much that you eat them more often than that. If so, it’s worth it to think about how it could be impacting your health.
Is this protein-rich food okay to eat every day? Keep reading to find out.
Related: Here's What Happens to Your Body if You Eat Popcorn Every Day
Are Burgers Healthy?
According to a survey conducted by Mintel, 82% of Americans believe burgers are a healthy food and a good source of nutrients. This is likely because burgers are known for being high in protein. However, it may also be because we really want to believe they're healthy when, in fact, they're not necessarily the best option for many of us.
While it’s true that burgers are high in protein, they aren’t exactly a healthy food. “Burgers are high in saturated fat, which can lead to heart disease and high cholesterol levels,” says Long Island-based registered dietitian Kimberly Wiemann, MS, RDN. This is the main reason why burgers are considered unhealthy.
Related: Here’s What Happens to Your Body if You Eat Fast Food Once a Week
A McDonald's Quarter Pounder has eight grams of saturated fat, which is more than half the amount the American Heart Association recommends capping intake at per day. There are also 710 milligrams of sodium in that burger. (Ideally, you want to keep it under 1,500 milligrams a day, according to the American Heart Association.)
Unlike plant-based protein sources, burgers also don’t bring much nutrient value to the table. For example, foods like beans, chickpeas and tofu are all high in fiber and antioxidants, which burgers lack. Still, burgers aren’t all bad. As previously mentioned, they do contain protein, as well as iron. Still, Wiemann says these benefits aren’t enough to balance out their high amount of saturated fat.
Related: Here's What Happens to Your Body if You Drink Beer Every Day
What Happens if You Eat a Burger Every Day?
If you eat a burger every day, Wiemann says that one of the biggest ways it will impact your health is by increasing your risk of cardiovascular disease.
"The saturated fat found in red meat [which includes burgers] can lead to increased ‘bad cholesterol’ and lower levels of ‘good cholesterol,’" she explains. Having high blood pressure also increases the risk of type 2 diabetes.
Besides negatively impacting heart health, Wiemann says that eating a burger every day is also detrimental to gut health.
“Some studies show that red meat can contribute to gut inflammation. Having one serving of red meat per day increases the risk of gut inflammation and diverticulitis by 18 percent,” she says. “Replacing red meat with lean poultry or fish was shown to reduce this risk by about 20 percent.”
If the increased risks of cardiovascular disease and gut inflammation aren't enough to convince you to rethink eating a burger every day, consider the findings from a decade-long scientific study that took into account half a million people: The researchers found that a diet high in red meat was associated with a shorter lifespan. This is in large part due to increased risk of cancer and (once again) cardiovascular disease.
Related: 25 Foods That Are Good For Your Heart, From Fruits and Veggies to Heart-Healthy Nuts and Seeds
How To Cut Back on Your Burger Consumption
If you’re in the habit of eating burgers regularly, learning about how this dietary habit can negatively impact health can be pretty disheartening (no pun intended). Here’s the good news: Wiemann says that there’s still room for burgers in a healthy diet.
“If someone loves hamburgers, I would say do not completely cut them out of your diet,” she shares. It just means having them less frequently so you can make room for other, more nutrient-rich options as your main protein sources.
If you’re having trouble giving burgers up, Wiemann says to consider turkey burgers (which have less saturated fat than beef burgers) and veggie burgers. But even when shopping for veggie burgers, it’s still important to read the ingredients list and nutritional panel, because not all of them are healthy. Look for veggie burgers made with whole food ingredients, like beans, chickpeas and whole grains for the most nutritional bang for your buck.
When you make the decision to cut back on how many burgers you’re eating regularly, it gives you the opportunity to include more nutrient-rich foods in your diet. Wiemann says that variety is key. “Eating a variety of foods is always a good idea to help ensure that you are getting all your recommended nutrients, vitamins and minerals,” she says. “Eating the same foods every day may put someone at risk for missing out on key nutrients.”
Adding more foods to your diet that can add years to your life instead of taking them away? Now that’s a whopper of a good idea.
Next, The Best Foods for Longevity, According to a Major 36-Year Scientific Study
Sources
Kimberly Wiemann, MS, RDN, Long Island-based registered dietitian
Average American eats about 60 burgers per year. SWNS Digital.
Four in five Americans agree burgers are a good source of nutrients. Mintel.
Quarter Pounder Nutritional Summary. McDonald's.
Saturated Fat. American Heart Association.
Why Should I Limit Sodium? American Heart Association.
A Contemporary Review of the Relationship between Red Meat Consumption and Cardiovascular Risk. International Journal of Preventive Medicine.
Diabetes, Hypertension, and Cardiovascular Disease: Clinical Insights and Vascular Mechanisms. The Canadian Journal of Cardiology.
Meat intake and mortality: a prospective study of over half a million people. Archives of Internal Medicine.
