Eating Burgers During Pregnancy – Is It Safe?

Can you eat burgers during pregnancy?  – When cravings hit, and the mind goes to that yummy deli burger, this is what many pregnant women wonder to themselves. Burgers come under junk food, and we all know why. The greasy patty, different types of loaded cheeses, veggie additions, and mouthwatering sauces. However, burgers are considered junk food; exercising caution is necessary. It’s not that you can’t eat out, you just need to be aware of what’s going inside your burger and how you can customise it according to your health priorities. What’s better? You can try making burgers at home. This way, you not only control what goes into your burger but also the portion. Scroll down to find everything you need to know about eating burgers during pregnancy, how to make a burger healthy and safe, and whether you can eat out.

Can Pregnant Women Eat Burgers?

Nutritionists usually advise pregnant women to refrain from consuming junk and processed foods during pregnancy, as they are unhealthy and offer zero nutritional value to the baby. So if you are wondering if you can eat a burger from your favourite eatery, the answer is you can as long as the meat going inside the burger is thoroughly cooked with no trace of pink or blood (1). You can enjoy a homemade burger once in a while. As long as you choose the right filling for your homemade burger, you can eat it!

How Many Burgers Can a Pregnant Woman Eat?

Pregnant women are advised to eat burgers in moderation, once a week. Consuming them often and in excess will only invite unnecessary weight gain and other complications during pregnancy. About 100 to 150 grams of burger patty per serving is ideal for pregnant women.

Instead of purchasing, prefer homemade burgers as they are made hygienically and with safe ingredients in moderate quantities. The second trimester can be a good time to have burgers. Make sure you add lean meat to your burger and cook it well to avoid foodborne illness.

Are There Any Health Benefits of Eating Burgers While Pregnant?

There are no such significant benefits to eating a store-bought burger, as they may contain undercooked meat, stale/unwashed veggies or buns made with all-purpose flour. But if a restaurant or food chain claims that they use whole wheat buns or make their burgers from ‘fresh produce only’, then you can try them in moderation.

However, you can definitely enjoy a healthy homemade burger by using the right ingredients, such as a well-cooked meat patty, fresh vegetables, any pasteurised cheese, and a whole-wheat bun. This will make your burger a wholesome meal with good nutrients like protein, fats, and fibre. That said, homemade burgers also need to be eaten in moderation, as they can also be of great caloric value.

Harmful Effects of Eating Burgers During Pregnancy

If you ever have the temptation to go for a take-out burger from a burger joint, resist the temptation. Why? Eating burgers can be harmful to your baby’s health. Here are some of the harmful effects of eating burgers when pregnant:

• Fast-food chain burgers often comprise high-fat meat and fattening toppings, which increase excess caloric intake and lead to unnecessary maternal weight gain, cardiovascular problems, and even impaired fetal growth and preterm birth in babies (2).
• Sometimes the meat used to make burger patties may be stale or undercooked, which can increase the risk of food poisoning during pregnancy due to parasites and bacteria such as E. coli, Salmonella, Listeria, and Toxoplasmosis (3). If the meat you use is contaminated or kept in unhygienic places, it can cause food poisoning. 
• Pregnancy is the time when you may like to go for a healthy and wholesome diet. Eating ‘junk food ‘- a concentrated diet during pregnancy can result in negative health effects. So, avoid making burgers a part of your routine diet while pregnant.

Is It Normal to Crave Burgers in Pregnancy?

Pregnancy is a time when you crave the most random of foods, and you’ll be surprised to know that burgers might top the list. During pregnancy, many women crave meat, especially red meat, spicy foods, and eggs, making a burger a go-to choice to satisfy those cravings (4). Whether you were a burger connoisseur before pregnancy or rarely ate them, you might find yourself craving a good burger during this time. This is completely normal and nothing to worry about.

Burger Toppings That Are Safe to Eat While Pregnant

Sometimes, burger toppings are what make or break a burger. Yes, burgers and pregnancy don’t have to be at odds if done right. If you’re making burgers at home during pregnancy, you may want to choose your favourite toppings. Here are some burger toppings that are safe to add to your homemade burger.

• Tomato & Onions: The most common and safest burger topping, all you have to do is ensure these are properly washed.
• Lettuce: If you like lettuce in your burger, there’s no harm in adding some during pregnancy, too. Ensure that the leaves are individually washed.
• Fried Eggs: Eggs provide a host of nutrients during pregnancy, and are perfectly safe to add, as long as they are thoroughly cooked. 
• Pickles: Most women crave pickles during pregnancy, so adding these to your burger will do more good than harm. Just make sure you restrict the quantity to a few slices, as pickles have a high salt content.
• Cheese: There’s no overall judgment on whether cheese is healthy or not, as it ultimately comes down to which cheese you choose and how much you use. Hard or semi-soft cheeses that are made with pasteurised milk are safe, so make sure you check the label for these terms. Avoid any kind of cheese or dairy item made with unpasteurised milk, as it could be detrimental to your and your baby’s health.
• Sauces: The main concerns with sauces are salt, eggs, and preservatives. Choose a sauce that is free of egg (or at least contains pasteurised eggs). Better yet, make your own sauce at home for optimal health.

How to Make a Healthy Burger at Home?

If you are craving a burger in pregnancy, you don’t have to order one from a store. You can fix yourself a healthy burger at home. Here’s how you can make one!

• Go for finely ground fresh lean meat or a chicken patty, as it contains less saturated fat. Lean meat is considered a healthier form of protein, which may positively affect the development of foetal tissue.
• Add a lot of vegetables like chopped carrots, sweet potatoes, and tomatoes to your burger as they can provide the much-needed dose of potassium, phosphorus, calcium and vitamins A, C, and B1 required for the wellness of pregnancy.
• Make patties using black beans, quinoa, and lentils as they are a good source of protein, fibre, and micronutrients. These ingredients will help you tackle one of the most difficult pregnancy symptoms, constipation.
• Spice your burger with herbs like thyme, basil, oregano, and sage as they are rich in antioxidants and do not pose any side effects.

What Is the Right Temperature to Cook a Burger During Pregnancy?

Buying a food thermometer during pregnancy will ensure that any meat you cook is safe to consume. According to the USDA food safety guidelines, all poultry should be cooked to a minimal internal temperature of 165° F (5). Meats such as pork or mutton should be cooked to at least 145° F if they are not ground. All ground meats should reach a temperature of at least 160° F (6).

Tips To Consider While Making a Healthy Burger When Pregnant

Here are some tips to keep in mind when making homemade healthy burgers during pregnancy.

• Make sure the meat is properly cooked before eating. If you’re in doubt, don’t eat it.
• Avoid adding too many store-bought sauces as they are high in sodium and preservatives, which are not good for the fetus’s health and development (7) (8).
• All meats and veggies used should be thoroughly washed.
• Even if you’re using lean meat, do not go beyond the daily recommended limit for pregnant women.
• Try to incorporate healthy veggies and ingredients, so you’re getting the right nutrients while satisfying your craving.

FAQs

1. Can I eat burgers in the first trimester of pregnancy?

Yes, you can eat burgers in the first trimester of pregnancy if you are craving one. However, in moderation. Make sure that the meat put into the burger is fully cooked to avoid any risk of Salmonella or E. coli (9). Instead of eating burgers from outside vendors, prepare them at home using freshly cut and thoroughly washed vegetables and whole-grain buns. This way, you can enjoy burgers in a healthier way.

2. Can pregnant women eat a cold burger?

It is not safe to eat a burger cold out of the refrigerator, as there might be bacterial growth since it was stored. You can definitely store a burger in the fridge within 2 hours of preparing it, as long as it is in an airtight container. Additionally, eat it within a day or two of storing, and heat it up to at least 160° F to kill any bacterial growth that may have occurred.

3. Is it safe to consume a veggie/vegan/vegetarian burger during pregnancy?

Most veggie burgers are safe to consume during pregnancy, as long as you make them at home. Make sure you thoroughly wash all the vegetables being used, and avoid any vegetables that may be unsafe during pregnancy.

4. What are some healthy alternatives to a burger during pregnancy?

If you are looking for a low-fat option or any healthier alternative to a burger, you may try a grilled chicken sandwich made with whole wheat bread, quinoa salad, lentil soup, tofu wrap, or veggie stir-fry. Tommy’s says that cooking chicken breast or fish in a non-stick pan is another cheaper and healthier alternative to processed meat options like burgers (10).

5. Is a burger healthy during pregnancy?

Burgers from restaurants are not healthy, but can be made a part of a healthier diet if made at home using fresh, clean, and thoroughly cooked ingredients like lean meat, whole-grain buns, and fresh vegetables.

Burgers or other junk foods don’t offer any nutritional value to a pregnant woman or her baby. If you crave a burger or any other unhealthy food, just remember that it won’t do any good to your baby – this thought will keep you from reaching for unhealthy foods during pregnancy. However, if you still want to enjoy it once in a while, you can make a healthy burger using cheese, paneer, soya chunks, or lean chicken. Add colourful veggies and healthy fats like egg yolk, coconut oil, or olive oil. Better yet, consult your doctor before including any unhealthy food in your pregnancy diet.

Also Read:

Eating Mussels in Pregnancy
Eating Pizza when Pregnant
Is It Safe to Eat Chicken during Pregnancy?

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Sources References

1. NHS – Foods to avoid in pregnancy

2. ScienceDirect – Maternal fats and pregnancy complications: Implications for long-term health

3. National Library of Medicine – Eating Raw, Undercooked, or Cold Meats and Seafood

4. The Mother Baby Center – Six popular types of food on pregnancy cravings lists

5. USDA – Food Safety for Hamburgers and Tailgating

6. U.S. Food & Drug Administration – Meat, Poultry & Seafood – Food Safety for Moms to Be

7. Springer Medizin – Pregnant women’s knowledge, attitude, and practice toward food preservatives: a cross-sectional study

8. National Library of Medicine – High-salt diets during pregnancy affected fetal and offspring renal renin–angiotensin system

9. Tommy’s – Eating out and takeaway tips

10. Tommy’s – Food swaps to help you eat well in pregnancy