6 Long-Term Side Effects of Eating Burgers

Burgers are a popular choice at fast food restaurants and barbecues. Because they are high in protein, many people assume they are a healthier dinner choice compared to other fast food items like pizza and fried chicken. As a result, they may consume burgers more often than they should. Yes, burgers are high in protein, but they contain other components that can lead to harmful side effects and health risks over time. 

Weight gain

It’s no surprise that burgers are high in calories and fat, especially from fast food restaurants. This can lead to weight gain when eaten on a regular basis. Toppings and side dishes can also contribute to a calorie-packed meal, with the most classic side being French fries, which are typically high in carbohydrates and fats that can also cause weight gain when eaten regularly. 

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Chronic inflammation

“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,” says  Kimberly Wiemann, MS, RDN. “Replacing red meat with lean poultry or fish was shown to reduce this risk by about 20 percent.”

Red meat and processed meat like bacon are linked to high levels of inflammation. Unfortunately, burgers tend to involve other pro-inflammatory foods such as bread made from white flour, cheese, sugar-filled condiments, and fries. 

Increased cholesterol

“We recommend limiting red meat and reducing the amount of fatty red meats because they are high in saturated fats which can raise levels of LDL, low-density lipoprotein,” says Julia Zumpano, RD, LD, who specializes in preventative cardiology and rehabilitation in the Medical Nutrition Therapy Department at the Cleveland Clinic.

LDL is also called “bad” cholesterol because it can lead to narrowed blood vessel walls and a higher chance of stroke and heart attacks. Research shows that burgers can raise LDL cholesterol levels and lower HDL “good” cholesterol levels because of their trans fatty acids and saturated fats. 

Increased blood pressure

Raising “bad” cholesterol levels isn’t the only way burgers can increase the risk of cardiovascular disease and events. Burgers, particularly from fast food places, tend to contain high amounts of salt. A diet high in sodium can raise blood pressure, and cause hypertension (also known as chronic elevated blood pressure) that adds to the risk of stroke and heart attack.

Higher risk of diabetes

White-flour buns and condiments with corn syrup like barbecue sauce, relish, ketchup, etc. can speedily raise blood sugar levels. Over time, high blood sugar levels can lead to pre-diabetes, insulin resistance, and eventually, type 2 diabetes.

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Higher risk of kidney stones

Nephrolithiasis, also known as kidney stone disease, can be extremely painful due to solid particles in the urinary tract. Research shows that a diet high in animal protein can cause a higher risk of uric acid excretion, which develops mineral deposits that are very painful to pass during urination.

How to make a healthier burger

Fortunately, you don’t need to avoid burgers entirely. Eat ones from fast food joints rarely, and grill at home on occasion. When you make them yourself, you can monitor and swap the ingredients for healthier options, starting with the patty.

In moderation, red meat can offer some health benefits, according to Stacey Pence, a registered dietitian at Ohio State University’s Wexner Medical Center. “Red meat is a good source of protein, iron, zinc and B12, which are nutrients needed for daily bodily functions, cell growth, tissue repair, red blood cell development, etc.”

Nevertheless, you should opt for lean cuts of red meat, turkey burgers, or vegetarian options such as portobello mushrooms and veggie patties. 

More healthy burger tips:

• Skip sugar-filled condiments and use low-sodium mustard, pickled cabbage, and avocado.
• Swap unhealthy sides like fries for grilled vegetables and salads.
• Use whole-grain buns instead of white, or have an open-face burger with only one half of the bun, or skip the bun and eat the patty on a bed of lettuce.
• Avoid over-cooking the meat, since char has been linked to certain cancers. Instead, grill the burgers above the fire without directly touching the flames.

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