Top Veggie Burgers and Nuggets

Maybe you would like to eat less meat to lower your risk of heart disease or colon cancer. Maybe you want to curb greenhouse gas emissions from cattle or simply don't like the idea of eating animals. Regardless of your reason, here's what to look for once you're in the veggie "meat" section of the supermarket.

1. Search for less sodium… Salt can be high in veggie meats, so check the nutrition panel for items that contain no more than 350mg of sodium.

2. Consider protein… A typical meat patty has about 20 grams protein. Veggie burgers range from 3-26 grams depending on if the main ingredient happens to be veggies or grains. Pick the brands that have at least 10 grams protein per patty. To determine how much protein you need divide your weight in pounds by 2 or 3. (Use 2 if you are over age 50). Older people should get 20-30 grams protein in each meal to help maintain their muscle mass. It will be hard to get to that number with some veggie patties so consider adding a protein-rich food to the meal such as Greek yogurt or beans.

3. Know what you are getting… look at the nutrition panel and the list of ingredients. For the most protein content you want soy or beans as the first ingredient. AVOID quorn as an ingredient. Its main ingredient –a "mycoprotein" is made from fungus (a mold, actually) and may cause severe vomiting, diarrhea, stomachache or worse.

4. Know what you are missing… animal protein is an excellent source of iron and B-12. Most veggie patties have these nutrients added in. Take a multi vitamin as a safe back up. The only other item that would be missing in a veggie burger is the 6 grams of saturated fat that a lean beef burger has (about a third of a day’s worth). Few veggie patties have more than 1 gram.

5. Tempt your taste buds… Veggie burgers range from terrific to one-bite-is-enough. The best way to prepare them is to saute in a skillet or place in the microwave. The breaded chicken patties are best when baked in a toaster or ordinary oven.

Best Meatless Burgers
Dr. Praeger's –all
Morningstar Farms Mushroom Lover's, Grillers, Tomato and Basil Pizza, and Spicy Black Bean
Amy's Light in Sodium California Veggie, Bistro, and Texas Veggie
Organic Sunshine Burgers-all
Gardenburger-all
Gardein-The Ultimate Beefless
Boca-all
Worthington FriPats
Franklin Farms-all
Vegie Patch Mediterranean Spinach and Chickpea Patties

Best "Chicken" Patties, Nuggets and Tenders
Helen's Kitchen Chik'n Garden Steak

Dr. Praeger's Chickenless Patties and Nuggets Morningstar Farms Grillers Chik'n
Veggie Patch Chick’n Nuggets