http://www.care2.com/greenliving/tips-for-healthy-bbq.html
Tips for Healthy BBQ
There are many signs of summer: camping, mosquitoes, road trips, and of course BBQ. If you’re like most people you’ve already cooked more than a few meals on the grill this summer. While BBQing can be a very healthy way to eat, there have also been concerns about it contributing to health concerns like cancer. Here are the answers to the most common BBQ-related questions I’m asked:
One of the biggest concerns about BBQing is the possible link between BBQed food and cancer. Is there a real risk?
There is a link between BBQed foods and the risk of cancer. Basically, when foods like meat are heated over high temperatures or come in contact with flames, certain compounds can form. These compounds are called: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). These compounds are known carcinogens. But, you don’t need to remember their names to lessen your risk of exposure to them.
How can we enjoy grilled food and still reduce our exposure to these cancer-causing agents?
Well, there are actually a few easy things that you can do to reduce your exposure to these compounds.
Choose foods that are low in fat like lean cuts of meat, poultry or fish. Heterocyclic amines and polycyclic aromatic hydrocarbons are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke. By choosing lean cuts of meat and of course vegetables which are naturally low in fat, you reduce the chance of these compounds forming at all.
You should also trim excess fat from meat prior to cooking it.
What about avoiding flare-ups as much as possible while you’re BBQing?
Paying attention while you’re BBQing helps to lessen the likelihood of flare-ups, intense smoking, and charring is helpful too, which can result in healthier meals.
What about marinating our foods prior to BBQing it? Does that have any impact?
Yes, definitely. Certain types of ingredients used in marinating foods can really impact the formation of carcinogens.
Marinate foods like meat in olive oil and lemon juice-based marinades. Research shows that these two items can reduce the formation of the cancer-causing compounds by up to 99% while cooking. Not to mention that they tenderize the meat, add great flavor, and help keep it moist during cooking.
Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs in a particular family used in marinades drastically reduce the formation of heterocyclic amines. These herbs include: basil, mint, rosemary, thyme, oregano, and sage. Simply use one or more of these herbs, preferably fresh, in a marinade prior to and during cooking. Fortunately, they add tremendous flavor so most people won’t even know you’re making they’re BBQed food healthier.
What about barbecued vegetables? Are they a healthy option?
Yes, as long as you avoid overcooking them. The longer they cook the more certain vitamins like vitamin C and B-complex vitamins break down. So don’t overcook them. Also, avoid eating any charred parts of the vegetables.
One of the easiest ways to make BBQing healthier is to add vegetables as much as possible. Making kebabs is a great way to do this. By alternating lean meat and vegetables, the veggies will not only add flavor, they’ll also help to keep the meat moist and add fiber and nutrients.
Does keeping your grill clean prior to cooking help as well?
Definitely it’s important to keep your grill clean prior to every use. Not only is it more appetizing to eat food that’s been cooked on a clean grill, but you’ll be lessening the amount of char that you’ll be eating. The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it’s best to reduce your exposure as much as possible.
Do you have any final advice about healthy grilling?
Yes, I love BBQed food as much as the next person. So, I think it’s important to remember that you don’t have to give up BBQed food if you’re trying to eat healthy and follow a healthy lifestyle. You can have your grilled food and enjoy it too, along with your health by following the simple tips I mentioned like choosing lean meat (if you’re eating meat at all), marinating food in olive oil, lemon juice, and fresh herbs and adding more veggies to the grill.
Michelle Schoffro Cook, DNM, DAc, ROHP, RNCP is a best-selling and six-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan. Learn more at: www.TheLifeForceDiet.com.
More from Michelle Schoffro Cook (43 articles available)
related stories
-
(34 comments)
-
(1 comment)
-
(9 comments)
Robyn
Melissa
Deepak
Eric
Dave
Dr. Brent
Isha
Susan
Delia
Michelle
Wendy
Megan
Hilary
Ann
Judi
Ronnie
Kelly
Lily
Terri
Betsy
Cait
Andrew
Jana
Annie B.
Veronica
10 comments
add your comment »Thanks for this article - it's full of good suggestions that reflect the writer's deeper knowledge about nutrition, the problems with processed foods, and toxins. Well done.
r4i
send green star | flag as inappropriate
why is this inappropriate?
And, to state the obvious, the less artificial flammables used the better. BBQs that reek of VOC fumes make me really sick, it's a pet peeve I have with certain neighbors. I try preaching the virtues of natural wood fires vs firestarter and charcoal, but some people seem to revel in starting BBQ firebombs. Any suggestions? I really feel we should ask our towns & counties to ban the stinky stuff especially around kids. I know people will scream 'nanny state' but it's the air that we breathe for goodness sake - hard to move away from that.
Also obvious, food BBQ'd with natural kindling and wood tastes WAY better, IMHO - although again I've had some crazy friends/neighbors say they actually like the smell the VOCs impart to their firebombed food. Generally I find such people haven't a clue how to actually start a natural wood fire.
send green star | flag as inappropriate
why is this inappropriate?
I, for one, appreciate the content of this article, as I will do what I can to help protect myself and my family from cancer. (Thank you Michelle!) As for the "BBQ" debate, the way we used the term in Pa (where I grew up) and the way it is used in the south is totally different. Up north, it was used interchangeably with the act of using a grill (outside). Some people would also invite you over for a "BBQ" or a "cookout", which simply meant an outside get together that involved the use of an outdoor grill. People also consumed things such as BBQed chicken, ribs, vegetables, etc, which meant taking any kind of food and coating it in BBQ sauce. Coming to the south, I learned the term is generally used to refer to meat (pork, I think) that is slowly cooked in spices or sauce until it is very tender. I also hear the term "pulled pork" being used a lot.
send green star | flag as inappropriate
why is this inappropriate?
There are actually different forms of BBQ, grilling, and smoking, and these terms may mean different things to different people, particularly in different countries (even between Canada and the US there are disffernences in the meanings of BBQ and grilling). My article is intended to ensure that people suffer the fewest negative health ramifications of eating BBQed or grilled food, not to get caught up in a battle of semantics. It astounds me how many people on Care2 would rather look for perceived "flaws" in articles than to appreciate the value inherent in someone's efforts.
send green star | flag as inappropriate
why is this inappropriate?
Yes, good to see I'm not the only purist in the group!! Actual barbecue, cooking at low temperatures, with smoke, doesn't create these issues as the heat is kept well under the level where these chemicals form. Grilling, where the flame and food have a chance of contact, is the bug-a-boo. Another thing you can do is to cook on cedar planks, which keep the food and flame separated. Its a wonderful thing.
send green star | flag as inappropriate
why is this inappropriate?
Good advice, but barbeque and grilling are different things!
Grilling is with a grill pan or outdoor grill, barbeque is the slow method of cooking, traditionally over hickory.
send green star | flag as inappropriate
why is this inappropriate?
Mock duck is great on Kebobs for vegetarians such as myself, They also make mock pork and (of all things) mock abalone. Should be at most oriental grocers.
send green star | flag as inappropriate
why is this inappropriate?
Great tips, hopefully I can get some bbq action soon, the weather has not been kind.
send green star | flag as inappropriate
why is this inappropriate?
Keep up the great work, Damaris.
send green star | flag as inappropriate
why is this inappropriate?
My family has always marinated their meat in lemon juice before BBQing. It's good to know they are doing the right thing.
send green star | flag as inappropriate
why is this inappropriate?
Facebook account: