Why Some Nutritionists Stay Far Away From Corn Dogs

Corn dogs are just perfect for those lazy Sunday afternoons when you want to spoil yourself. With their crispy exterior and savory filling, they delight your senses and leave you craving more. But if you ask any nutritionist about it, they'll either tell you to avoid corn dogs altogether or enjoy them in moderation. As good as it may taste, this classic treat is anything but healthy.

A corn dog is basically a hot dog coated in batter and fried. Like other fair food favorites, it's served on a wooden stick and can be topped with mustard, ketchup, mayo, or garlic sauce. The filling contains beef, pork, or poultry, but some vendors use vegan meat. A staple of American cuisine, corn dogs are usually served at fairs, carnivals, sports games, parties, and other fun-filled events and can be enjoyed on their own or as part of a larger meal.

But, as mentioned earlier, this savory treat isn't the best choice for a balanced diet.

HuffPost talked with several nutritionists about hot dogs and their impact on health. "The traditional ballpark dogs tend to be very high in sodium (over 500 milligrams in one hot dog), which can contribute to high blood pressure," said dietician Jenna Stangland. She also explained that hot dogs often contain animal by-products — such as skin, blood, and bones — not just meat. Additionally, the nitrates in processed meat may lead to cancer. "Hot dogs can be high in saturated fat, and that is a fat that can increase the risk of cardiovascular diseases," Stangland added.

Now imagine what happens when you coat the meat in batter and then fry it in oil. This process increases the calorie count, adding extra fat and other bad stuff to the mix. Depending on the ingredients used, a corn dog has around 200 calories, 6 grams of protein, 9.4 grams of fat, and 21 grams of carbs, including 6 grams of sugar. You'll get some protein, potassium, and trace minerals, but you must also think about the cholesterol, preservatives, flavorings, and other questionable ingredients in this treat.

Processed meat, the primary ingredient in corn dogs, may contribute to heart disease, diabetes, and other chronic illnesses, warns the Harvard T.H. Chan School of Public Health. Moreover, the risk of colorectal cancer increases by 18% for every 50 grams of processed meat consumed daily. Frying only makes things worse, leading to inflammation. 

The good news is, you can make your own healthier version of corn dogs with a few ingredient swaps.

Most nutritionists agree we should stay away from processed meat and fried foods. But even so, it's pretty safe to eat a corn dog or other processed meats once or twice a month, says the Harvard T.H. Chan School of Public Health. Alternatively, consider switching to vegan corn dogs, which may pose fewer health risks. "Potentially, processed meat alternatives are better than processed meats, but not all processed meat alternatives are created equal," nutrition researcher Frank Hu told the New York Times.

Another option is to make corn dogs in the oven or air fryer and use plant-based ingredients. For example, these juicy veggie corn dogs are vegetarian-friendly, offering both flavor and nutrition. Plus, you can cook them in an air fryer to cut back on fat. If you prefer the baked version, mix the batter ingredients and then wrap the dough around each hot dog. Place them on parchment paper and bake them for about 20 minutes, or until golden brown.

Go one step further and make a healthy batter with low-fat buttermilk, cornmeal, baking soda, ground flaxseeds, eggs, and spices. Swap the meat for textured soy and add low-calorie toppings like mustard, aioli, green salsa, or horseradish. And if you're not a big fan of soy, opt for hot dogs made with grass-fed beef, turkey, or other nitrate-free meats.