A juicy hamburger is one of the best fast food options when you are craving a delicious meal. Whether you're watching movies at home, having a BBQ, or meeting friends at a restaurant, you can never go wrong with burgers.
But if you're eating a gluten-free diet and you've skipped eating burgers, you may not have to! We have broken down the information you need to know about having burgers on your gluten-free diet plan:
Do Burgers Have Gluten?
Burgers DO have gluten in them if you're looking at the traditional burgers you find at fast-food restaurants. And it isn't just one, but numerous factors that might make the burger gluten-contaminated. Here's a list of everything in a burger that is prone to containing gluten:
Hamburger Buns-
Let's start with the prominent and most integral part of a burger, the bun itself. Burger buns are commonly produced by making a dough for which the primary constituent is wheat flour. Since a gluten-free diet eliminates any gluten-containing grains, you'll need to avoid buns that contain wheat flour.
Patties-
No, you don't have to avoid meat on a gluten-free diet since it's a natural protein. But then, why are patties at risk of gluten-contamination? Whether from the store or a restaurant, readymade patties might contain bread crumbs to hold them together and create their texture.
Some readymade patties are also coated with a mixture of flour and breadcrumbs for a crisper and crunchier patty. Hence, unless you're making homemade burger patties, do take precautionary measures.
Sauces-
Can any burger be complete without a signature sauce to blend in the flavors perfectly? A sauce can make any burger delicious with the touch of flavor your burger needs. But, sauces, e.g., soy sauce and BBQ sauce, might contain additives including wheat starch and malt flavoring.
Additionally, identifying gluten in sauces might be the trickiest part of looking for a gluten-free burger. Unless the restaurant exclusively sells gluten-free burgers, there's a chance the sauce itself is packed with gluten.
Always inquire about the ingredients of the burger beforehand if you're eating at a restaurant. It would be best to ask the chef or manager on the dish's gluten-containing ingredients instead of the server.
Simultaneously, if you're buying readymade ingredients for your burger, place an inquiry with the manufacturer about the product's gluten-content or read the ingredient label.
The Risks Of Eating Burgers On A Gluten-Free Diet
A gluten-free diet doesn't necessarily mean you have to put restrictions on what you can and can't eat. However, you always need to take precautions if you're not making the food yourself. The two most apparent areas you'll need to look out for are buying processed items and eating from restaurants.
Processed Items-
As with all processed items, it is essential to read the labels if you're avoiding gluten. Processed burger patties may contain additives that include gluten-containing grains. Sometimes the gluten might not be that obvious, which is why you need to tread cautiously when you see filler ingredients in processed patties.
Restaurants-
Why is it so hard to identify gluten-containing ingredients in burgers at restaurants? This is because even if you skip the bun, the patty might still be coated or mixed with gluten ingredients.
Another risk of eating burgers at restaurants is that cross-contamination is still possible even if they're gluten-free. This is especially true for major burger joints that use the same kitchen for gluten-containing ingredients.
What Should You Know?
Balanced Diet-
It's a common perception that hamburgers aren't good for your health since they fall under the fast-food dimension. Although, the facts are that overeating one thing doesn't help you have a balanced diet. It is best to have an equal portion of all types of food to get the required nutrition and maintain a healthy lifestyle.
Consequently, this means that burgers are not mere junk for your body as long as you're not eating them every day. Alternatively, they can even provide a boost of energy and essential nutrients for your body! Hence, depriving yourself of your fast food cravings might even lead you to give up on following the diet entirely. All you've to do is ensure your daily meals contain the essential nutrients for a healthy diet routine.
Vegan Burgers-
Another misconception among many is that vegan burgers, especially their patties, are a good option on gluten-free diets. Vegan burgers take out the meat and use plant substitutes for the burger patty. However, these veggie patties often contain gluten-containing ingredients to give the patty an enhanced taste and texture.
If you're allergic to gluten ingredients, e.g., wheat starch and flour used to keep the patty together, you can trigger your symptoms. Therefore, if you're at a restaurant or buying processed patties, you'll have to check vegan burgers for any gluten-containing ingredients. As a general tip, keep an eye out since anything that is vegan-friendly is not necessarily gluten-free!
Ordering Gluten-Free Burgers-
Finding gluten-free burger joints can be hard to find since there are numerous gluten-containing products you need to look out for. What do you do when you want to grab a quick bite, and you're craving burgers?
For starters, you can ask the restaurant if they serve gluten-free burgers. If not, you can take your gluten-free burger bun and get the other gluten-free items added. Just be cautious if you are ordering from a fast-food restaurant.
You can always substitute and get a salad made from those ingredients instead. Some major burger joints might even have added a gluten-free bun or a lettuce wrap as an alternative. All you've to do is ask the restaurant for gluten-free options for the burger, and you'll likely find a few.
Alternatives For The Burger Bun
While you can still make sure your burger patty is entirely gluten-free, the bun is harder to come by. Eating a gluten-free diet is all about finding alternatives that work both for your tastebuds and diet.
If you're tired of looking for a gluten-free hamburger bun that doesn't ruin the taste, we've got you. While you can always opt for packaged gluten-free buns, they don't suit everyone's taste. Here are a few gluten-free options you can try to make the perfect burger:
Lettuce Wraps-
Lettuce wraps are one of the most trending alternatives to the traditional hamburger bun. They make the perfect companion to a juicy patty, sauces, and veggies. You can never go wrong with greens on the plus side since they're filled with healthy nutrients.
Grab a large lettuce leaf, place your burger items on the thickest part, and enjoy a delicious meal. Additionally, you may want to use romaine for its sturdiness and ability to hold up a heap of ingredients.
Portobello Mushrooms-
Mushrooms are known to bring a rich earthy flavor to any dish, making them an ideal burger bun substitute. Simultaneously, they're sturdy in texture and can easily hold everything together if you're up for a decadent juicy burger.
If you miss the traditional bun's looks, portobello mushrooms can compensate for that since they're similar in appearance. All you need is 8-10 minutes to put them on a grill or oven to soften them up.
Eggplant-
You might have heard about how eggplants are an excellent source of nutrients and vitamins. But let us tell you, they're also an excellent alternative for a hamburger bun! Don't believe us? You can make your eggplant bun two ways, grill or roast them.
You'll get yourself a bun crispy on the outside and airy on the inside, a win-win! What's more is that eggplant works for all diets such as vegan, Keto, Paleo; whatever you can think of!
Sweet Potato-
If you haven't tried sweet potato toasts, you're missing out on one of the best things in life. Sweet potato buns add a whole different flavor to burgers that'll make you love them. In addition to their taste, they can both hold the ingredients but remain soft enough.
All you've to do is slice them ½ inch thick and bake them in the oven for half an hour. You'll be getting all the good carbs from this alternative burger bun for your ideal homemade burger.
Corn Tortillas-
Sometimes, you want that bread-like texture back in your life on a gluten-free diet. This is where corn tortillas come in with their crisp and light texture and savory taste. Corn tortillas, made from corn flour, can hold up your burger ingredients when nicely packed. Also, corn tortillas are filled with an insane amount of fiber that'll keep your digestive system running smoothly.
Conclusion
Getting fast food such as burgers from restaurants is risky, especially if you're a celiac sufferer or one with gluten sensitivities. But you can still enjoy a burger on occasion.
Look for local, gluten-free burger joints, and you'll be sure to find a few in your area. Or, you can always cook a homemade burger at home with the right ingredients.
You don't need to worry about giving up your cravings on a gluten-free diet, as long as you know what you're doing!
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