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a veggie burger
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from Current Health 2
vol. 27, no. 5, January 2001
THE 21ST-CENTURY BURGER
by Dee Murphy, R.D., L.D.
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 The grill's charcoals glow white-hot. Flames reach up and cause the meat's juices to sizzle. As it cooks, you toast a bun and spread it with mayo. Then you pile the lettuce, cheese, tomato, and onion on top of the patty and take a bite. Your mouth waters as you savor each morsel. Mmm! You can't help but love a good old-fashioned hamburger.
Hamburgers are one of America's top 10 favorite foods, but they can be loaded with fat and calories. A cheeseburger made with a 3-ounce patty and all the trimmings can add up to more than 500 calories and 30 grams of fat. It's no wonder many health-conscious people have looked around for something else.
What's on the Plate?
Today a variety of burgers fills menus. What do black bean burgers, sunflower-brown rice burgers, soy protein-tofu burgers, deviled tempeh burgers, beet burgers, portobello burgers, boca burgers, garden burgers, and veggie burgers have in common? They are all meatless and many are made from soybeans. Soy burgers are taking the country by storm—not only among vegetarians. Anyone wanting a healthy alternative to his or her favorite comfort food can enjoy a soy burger.
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Soy burgers are generally lower in fat and calories than regular hamburgers. Extra lean ground beef gets more than half its calories from fat and is high in  cholesterol. Most soy burgers contain less than 20 percent fat and are cholesterol-free.
Meat doesn't have any fiber, while soy burgers have at least 3 to 4 grams of dietary fiber per serving. Soy burgers contain generous amounts of protein and iron, and some manufacturers add vitamin B12, which usually is only found in animal products. You won't find bacteria such as E. coli or salmonella in soy burgers, either. About the only downside of soy burgers is that most contain more sodium than burgers made from meat.
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"The 21st Century Burger" by Dee Murphy, R.D., L.D. from Current Health 2, vol. 27, no. 5, January 2001. Copyright © 2001 by Weekly Reader Corporation. Reprinted by permission of the publisher.
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