Tailgating season is in full swing, and it can be tough to enjoy your favorite grilled foods while sticking to your health goals.
You may be turning to turkey burgers and hot dogs as a healthier alternative to beef, but are these processed products actually healthy? Here’s what dietitians say.
In general, turkey products are a better choice than beef, Allison Childress, PhD, RDN, an associate professor at Texas Tech University, told Health.
They’re usually lower in saturated fat and calories than their beef counterparts, while still providing plenty of protein—making turkey the better option for heart health and weight management.
Red meat has also been linked to higher risks of certain cancers, including colon, prostate, and pancreatic cancers.
While turkey hot dogs and burgers can be leaner than beef varieties, they’re not automatically healthy, Childress said.
They’re still processed meats, which often include more sodium, preservatives, and additives than whole foods.
“Any time you alter a meat product from its natural state, it is considered processed, and depending on the level of processing, it may be considered ultra-processed,” Catherine M. Champagne, PhD, RDN, a professor at Louisiana State University’s Pennington Biomedical Research Center, told Health.
Growing research has identified the risks of eating ultra-processed foods, linking them to conditions such as cardiovascular disease, type 2 diabetes, obesity, and colorectal cancer. Because of these risks, experts typically recommend avoiding ultra-processed foods as much as possible.
If you want to tailgate the healthiest way, your best bet is to make your own turkey burger patties, Childress said.
“That way, you control exactly what goes in—just the meat and your seasonings, with no fillers, preservatives, or extra sodium,” she said.
When selecting your ground turkey, keep these expert-backed tips in mind:
- Choose products that are 93 to 99% lean.
- Avoid items labeled “mechanically separated turkey,” which often means it’s a lower-quality product with more preservatives.
- Steer clear of dark meat blends that contain more fat.
If you’re grilling turkey hot dogs, Childress recommends using low-sodium products that are uncured or nitrate-free.
“The fewer additives and the leaner the cut, the healthier the product tends to be,” Childress added.
Turkey hot dogs and hamburgers are typically healthier than beef options, but as processed meats, they still carry health risks and should be eaten in moderation.
