Végétaliser son burger

La saison du BBQ est bien entamée et vous avez probablement remarqué une augmentation dans l’offre alimentaire de galettes végétales. Voici une comparaison de quelques marques:

Beyond Meat (USA)
Popularisées entre autre par la chaîne A&W, ces fameuses galettes imitant la viande ont fait leur arrivée dans les IGA au printemps. Côté nutritionnel, elles sont plus ou moins intéressantes étant donné la teneur très élevée en gras: 22 g par galette! Bien qu’elle apporte un excellent apport en protéines avec ses 20 g par portion, elle est également très riche en calories en raison de l’huile ajoutée au produit (290 kcal) et contient une quantité relativement élevée de sel (19 %).

Yves Veggies (Canada)
Le bon burger / Bistro / Poulet :
Ces deux premières variétés de la marque Yves Veggies sont riches en protéines (13 à 15 g par galette), faibles en gras (3 à 5 g) et relativement pauvres en sodium (13-15 %). Le burger de « poulet » est intéressant au point de vue protéines mais contient plus de sodium que les deux autres, soit 19 %.

Autres variétés de Yves Veggies:
Les autres galettes de cette compagnie sont malheureusement peu protéinées avec leur maigre 5 g et sont donc beaucoup moins intéressantes pour cette raison.

Porat – Végane Burger (QC)
Il s’agit d’une compagnie québécoise qui a mis en marché plusieurs saveurs de galettes végétaliennes à base de tofu. Leur contenu en sodium est à 11% et elles fournissent 11 g de protéines et 3 g de fibres, ce qui est intéressant. J’avais d’ailleurs choisi de goûter ce produit récemment étant donné sa valeur nutritive et le fait qu’il était local, mais je dois avouer ne pas avoir été charmée par son goût. La galette étant un peu fade, assurez-vous d’avoir des ingrédients savoureux dans votre burger si vous décidez d’y goûter!

Artisan Vegan Burgers – VG Gourmet (USA)
Cette marque provenant des États-Unis offre plusieurs bonnes options à plus de 15 g de protéines par galette, moins de 15% de sodium et une quantité raisonnable de lipides. Leur contenu en fibres est un des plus hauts sur le marché – 8 g par galette (!), et la liste d’ingrédients contient principalement des ingrédients culinaires qu’on utiliserait chez soi.

Oh Naturel! Quinoa & champignons (Canada)
Ce produit canadien est intéressant par sa liste d’ingrédients courte et contenant très peu d’additifs, mais contient malheureusement peu de protéines, soit 6 g par portion. Il est toutefois possible d’ajouter une tranche de fromage et/ou de choisir un pain avec au moins 5 g de protéines et/ou de l’accompagner d’une salade de légumineuses pour en faire un repas rassasiant.

Big Mountain Foods – Original Patty (Canada)
Une autre belle compagnie du Canada nous offre un produit très riche en fibres et relativement élevé en protéines, soit 13 g et 12 g respectivement, ainsi qu’une très faible quantité de sodium comparativement aux autres produits sur le marché : 6 % seulement ! Leur liste d’ingrédients est simple et contient peu d’additifs.

Les faire soi-même, une bonne idée?
C’est définitement plus économique et idéal pour limiter les additifs, le gras et le sodium. Toutefois, il est très important de s’assurer d’y mettre une bonne quantité d’aliments riches en protéines: légumineuses, tofu extra-ferme, noix & graines, chanvre… Faciles à faire, on peut aisément les congeler pour en avoir tout l’été!

Bonne saison du BBQ !
Elisabelle Hardy, Dt.P Nutritionniste

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