The hamburger is a symbol of fast food and a temptation for millions. Fast, filling, delicious. But this flavour often hides a threat to health, especially if you consume such food regularly. Let’s find out what are the benefits and harms of hamburgers, and how they are linked to the rise in heart disease and obesity.
Harmful hamburgers: what’s inside?
A typical fast food burger contains:
- Calories: between 250 and 1000+ kcal (without the drink and potatoes)
- Fats: up to 50g of fat, including trans fats
- Cholesterol: up to 80-120 mg
- Salt: up to 1,500 mg of sodium (almost the entire daily allowance)
Most of these substances in excess increase the risk of cardiovascular disease, hypertension and obesity.
Link to disease: official U.S. statistics
Heart disease is the #1 killer
More than 695,000 people die each year in the U.S. from cardiovascular disease.
Approximately 1 in 5 heart attacks occur in people under the age of 55.
High levels of ‘bad’ cholesterol (LDL) are directly linked to saturated fat and fast food consumption.
Source: CDC (Centers for Disease Control and Prevention)
Strokes
More than 795,000 strokes occur each year.
The main factors are hypertension, obesity, high cholesterol, and poor diet.
Obesity
In the US, 41.9% of adults are obese (2020 data).
Linked to frequent consumption of high-calorie, low-nutrient foods, including hamburgers, Chips, and soda.
Source: National Health and Nutrition Examination Survey (NHANES)
Is there any benefit to a hamburger?
Yes, if it is cooked properly:
- Lean meats (turkey, beef 90/10) — a source of protein
- Vegetables (tomatoes, lettuce, onions) — fibre, vitamins.
- Wholemeal bun — complex carbohydrates.
But the standard fast food burger contains an abundance of unhealthy ingredients, offsetting the possible benefits.
What can you replace it with if you’re craving junk food?
Sometimes the urge to eat ‘something unhealthy’ is irresistible. Here are healthy alternatives that taste just as good:
- Classic Burger — Burger with mushrooms (portobello), veggie patty and hummus
- French Fries — Baked yams with olive oil and spices.
- Pizza — Wholemeal flatbread with tomatoes, cheese and basil.
- Dessert — Banana with peanut paste or dates with nuts
Recommendations
1-2 times a month is an acceptable frequency of eating fast food without health risks.
Try to cook your burgers at home — this way you control the fat, salt and quality of the meat.
Add vegetables and fibre to every meal.
Drink water instead of soda.
Pay attention to physical activity — it will neutralise some of the effects of overeating.
A hamburger by itself is not poison, but in its familiar fast food form, it becomes part of the problem leading to heart attacks, strokes and obesity. Nutrition is a choice. And if you want something tasty but not unhealthy, there is always an alternative.