Barbecue Smarter This Summer

Summer is a great season to get healthy and stay healthy. It’s the season of hiking, biking, swimming, and spending time outdoors. It’s the season of picnics and barbecues with fresh watermelon, fruits, and lots of protein. In fact, there is no better way to celebrate Independence Day.

The Jerusalem Post reports the best ways to stay healthy while enjoying  outdoor meals. Many grilled meats are high in protein and low in calories. And, there are optimal methods for preparing barbecued food that protects your body while allowing you to enjoy twilight smores and grilled meats over the fire.

Preventing HCA and PAH Formation
Although barbecuing can be a healthy and safe hobby, cooking meats, especially those that have high fat contents, at high heat over a flame, can promote the formation of harmful substances.

The main culprits here are heterocyclic amines (HCA), and polycyclic aromatic hydrocarbons (PAH). The latter is formed not only when the meat itself is heated, but also when the fat from the barbecue drips onto the coals. The smoke released is filled with PAHs and can be breathed in and absorbed back into the meat.

The UCLA Health website explains that consuming PAHs and HCAs on a frequent and ongoing basis raises a person’s risk of developing certain cancers including prostate, colon, and pancreatic cancers. 

However, professor of clinical nutrition, Dr. Catherine Carpenter told UCL Health that there’s no reason to avoid barbecues altogether. Carpenter tells UCLA Health, “I’m not saying don’t barbeque the meat, but cook it in a way that’s better for you in terms of cancer risk.”

Healthy Meat Preparation Methods
There are a number of ways to enjoy a barbecue with friends and family while avoiding inhaling or consuming the substances that form when the meat is exposed to high heat. 

Carpenter suggests marinating the meat beforehand. Citrus is loaded with antioxidants so any citrus-based marinade can help offset the risks posed by the HCAs and PAHs. The same goes for serving the grilled food alongside salads and fruits and vegetables which also contain protective antioxidants.

Turning the meat frequently while cooking it and using additional burners to isolate the meat from the direct flame can also keep your meat tasty and HCA-free. Cutting off the charred and blackened parts of the meat before eating them can also reduce the amount of HCAs and PAHs in your food.

Choosing Healthy Meats
Because these substances are produced when the fats drip and release smoke, you can also keep your barbecue healthy by choosing your meat selectively, according to WebMD.

Processed meats, like hot dogs, are the least healthy grilling option. In addition to the risk posed by the heat and barbecue smoke, these foods are loaded with preservatives, added fats, and salts.

Look for a cut of meat that is low in fat and cholesterol. Chicken breasts are one of the healthiest summer grill options, reported The Jerusalem Post. They contain virtually no fat and are low in calories. Other chicken cuts, like thighs and wings (with the skin on them), have a lot more saturated fat. 

Wings in particular can be easy to overeat because they are so small. If each wing has about 100 calories in it, you can easily reach 500 calories just by snacking on these tasty bites. That doesn’t mean you should avoid them altogether, but it is smart to be intentional when grilling and eating wings.

When it comes to red meat, some cuts, like ribeye and rib steaks are higher in fat and calories. A single steak can have up to 750 calories in it, with up to 20 percent of these coming from fat. In fact, it’s the high fat content that gives these cuts their succulent flavor.

By contrast, fillet and sirloin cuts are much leaner, high-protein choices that can protect you from HCAs and PAHs and preserve your diet while still allowing you to enjoy the meat on the grill experience. Serving these at your summer get-togethers, especially alongside lots of healthy fruit and veggie options can turn a backyard barbecue into a delicious and nourishing meal.

With a few smart choices, barbecue season can be both flavorful and healthy. From lean meats and colorful salads to safer grilling methods, it’s possible to enjoy every smoky bite without giving up your health goals.