Summer is coming and it's time to whip out the barbeque. Nothing is more iconic than grilling in the backyard with friends and family gathered around. As you make new summer barbecue memories, keep your health goals on track as well. Here are some ways to have a healthier bbq this summer.
Vary What You Grill
Grilling meats, particularly when they are well done, can increase your cancer risk. An article in Health states, “Grilling protein-filled foods such as meat and fish creates two kinds of chemical compounds that may contribute to cancer: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).” HCAs are created when meat is cooked over an open flame, and is particularly high in charred pieces along the edges. PAHs are created when juice from meat drips onto charcoal. The resulting smoke that filters up around the meat is filled with PAHs.
However, fruits and vegetables don’t have the same carcinogenic risk. HCAs and PAHs are not created while grilling vegetables, so you can enjoy them on a regular basis without the concerns surrounding grilled meat. Even grilled meat is safe to eat on occasion. Just change things up every now and then and vary the type of foods you grill.
Use an Acidic Marinade
Marinades are a versatile solution for when you want to add additional flavor without added calories. Acidic marinades provide an additional benefit when used on meats or fish. Acidic marinades, such as lemon, vinegar, or alcohol, can create a protective barrier around the meat, lowering the amount of HCAs created during grilling. Adding extra flavor while reducing carcinogens...what’s not to love?
Cook at a Lower Temperature
While cooking at a higher temperature may reduce the overall cooking time, it also increases the production of HCAs within meat. Cooking meats and fish slower, at a lower temperature can help your food stay more tender, while reducing carcinogens within meats. Health magazine states, “Allow some extra time, and try to cook your meat below 325°F, which is the temperature at which HCAs begin to form.”
Precook Your Meat
Another option that can reduce carcinogens in meat is to precook it in the microwave or conventional oven. You don’t have to cook it thoroughly, just enough to reduce the amount of time it needs to be grilled. Even a few minutes in the microwave can lower the cooking time, and reduce HCAs by 90%.
Have a Healthier Barbecue This Summer
Barbecuing is a favorite summer pastime. Spending time cooking outdoors and visiting with friends and family is an enjoyable way to make new summer memories. While grilling conjures up many positive images, there are also a few pitfalls to be avoided.
Cooking meats and fish on the grill can lead to a buildup of carcinogens in your food. But it doesn’t have to be this way! Switching up and occasionally grilling fruits and veggies instead of meat, using an acidic marinade, and precooking your meat before grilling can all reduce carcinogen levels. Use our easy to follow tips to have a healthier barbecue this summer, and stay on track with your nutrition goals.