10 Tips for Healthy Grilling

Grilling is a summer tradition, and as the weather warms up many of us are dreaming of firing up the grill and throwing a party. Tasty food, time spent outdoors, and socializing with friends and family, what could be better?

Unfortunately, there's a downside to the backyard barbecue. It's not always so healthy. Grilling food, especially meat, can produce cancer-causing substances. Then there are the fatty, high-calorie food choices you often confront at a barbecue.

The good news is that you can makeover your summer grilling and make it healthier with just a few changes. You won't lose the flavor or the fun party, just the toxic compounds and overconsumption. So, get ready to fire up that grill after taking a look at our top tips for healthy grilling.

Is Grilling Healthy?

There are a couple of categories of health concerns when it comes to grilling. One is simply the fact that cooking foods, especially meat, at very high temperatures produce carcinogens, cancer-causing compounds. The other is the potential for making poor food choices and eating too much.

Grilling and Carcinogens

Protein and fat on the grill can lead to the production of a few compounds that are carcinogenic. Consuming these compounds increases the risk of developing cancer:

• Polycyclic aromatic hydrocarbons, PAHs. When fat from the food you're cooking on the grill drips onto the fire or charcoal it produces smoke with PAHs. These adhere to the food and can also be inhaled. They are linked with several types of cancer.

• Heterocyclic amines, HCAs. HCAs are compounds produced when fatty and protein-rich foods, namely meats, are cooked at very high temperatures. They are known to mutate DNA, which can increase the risk of cancer.

• Advanced glycation end products, AGEs. These carcinogens are produced when foods are cooked at high temperatures. Even vegetables produce AGEs, but meats are the bigger culprits. (1)

Healthy Grilling and Food Choices

Another reason grilling can be unhealthy is the quality of the food. A grilled meal often includes a lot of fatty red meat, processed meats like hot dogs, and sugary barbecue sauces. Then there are the sides: creamy potato salad, macaroni and cheese, and so on.

Learn more about making healthy food choices and keeping your kitchen stocked and ready for a healthier barbecue. Check out this post on the ISSA blog.

Simple and Easy Tips for Healthy Grilling

Grilling doesn't have to be bad for your health. What you grill and how you grill it matters. There are things you can do to make grilling healthier. And most aren't hard. Check out these handy tips, but start with the actual grill.

Before you even think about cooking outside, choose your grill wisely. A gas grill creates fewer carcinogens that can make grilling food risky. You can also control the temperature getter with gas than charcoal. This will help you avoid the super-high temperatures that generate the most carcinogens.

It's also important to keep whatever type of grill you use clean. The buildup of charred, blackened food will stick to whatever you're cooking and contaminate your meal. Use a wire brush and then a wet cloth to clean the grill regularly.

1. Cook foods at a lower temperature

This is where gas grilling comes in handy. Controlling the temperature on a charcoal grill isn't easy, but with gas you can easily take the heat down a notch. It's high heat that triggers the production of carcinogens. Their levels are low to non-existent when foods are cooked at lower temperatures. Be sure to plan your time accordingly because it will take longer to cook this way.

2. Line the grill with foil

Even at a lower temperature you still run the risk of dripping fat flare-ups that produce PAHs. Line the grill with aluminum foil before cooking and punch a few holes in it. This will allow the fat to drip through, but the foil will prevent the carcinogenic smoke from adhering to your food. It will also provide some protection from inhaling the smoke.

3. Use marinades

Marinades not only add flavor to meats, they can actually reduce the production of carcinogens. Studies have shown that marinades can reduce HCAs by as much as 88 percent, so it's worthwhile taking the time to flavor your meat before grilling. (2) Get bonus health points by making your own marinade so you can control salt, sugar, fat, and calorie content.

4. Cook meat safely

In addition to carcinogens, you also need to consider the risks of raw or undercooked meat. Keep different types of meat, like fish and chicken, separate and use different utensils for each one. Designate dishes that will only be used to hold the raw meat and use new, clean plates for cooked meat. Use a thermometer to ensure the meats you cook are heated to the correct internal temperature before taking them off the grill.

5. Load up on vegetables

Grilling vegetables can produce some carcinogens, but much less than meats. Focus on veggies on the grill instead of meat. This will lower the risk of toxic compounds in your meal, but also provides healthier, more nutritious options. Try thick slices of veggies that will stand up to the grill, like eggplant, zucchini, and onions. Or, skewer smaller pieces of veggies, including mushrooms, tomatoes, and peppers and cook the kabobs right on the grill.

Is there such a thing as too much meat? Get the low-down on the carnivore diet from this post on the ISSA blog.

6. Try fish

Typical grilling meats are burgers, hot dogs, and other beef products. While these are OK in moderation, grilling can be healthier if you choose fish and seafood. Try sturdy fish like salmon, tuna, or mahi mahi, or put smaller seafood, like scallops or shrimp on a kabob to cook. Flaky, delicate fish, like whitefish, may fall apart on the grill, so try wrapping it in foil first.

7. Say no to sauce

Keep your grilling simple and let the natural delicious flavors of foods shine through by not using sauces. A marinade and some salt and pepper are all you need to make grilled meats taste great. Sauces add a lot of calories, fat, and sugar, so avoid them entirely to resist the temptation to drown your meat in a sugary barbecue sauce or creamy, fatty dressing.

8. Ditch the buns

Get rid of some extra carbs at your barbecue by skipping the buns. If you're making hamburgers, hot dogs, or sausages, it's typical to use a bun but why bother? Go bunless to reduce calories and refined carbs. Or, alternatively, choose whole grain buns.

9. Make healthier sides

You may be smart about the meats you choose to grill, but too often it's the sides that really make a dent in your calorie intake for the day. Barbecues often include creamy potato and macaroni salads and coleslaw, corn drenched in butter, and sugary baked beans. Be more selective with the sides you choose and focus on vegetables. Make some simple salads dressed with vinegar and oil and avoid the creamy, fatty salads.

10. Skip the ice cream and try grilled fruit

Dessert at a summer party doesn't have to be sugary and rich. Keep it simple and healthier by offering grilled fruits. The heat will enhance the natural sweetness in the fruit and make it even tastier. Try putting peach halves, slices of watermelon, and pineapple rings right on the grill. Add a little fresh mint and you have a really easy dessert.

Build Better Habits

Your backyard barbecues this summer don't have to be calorie bombs or put you at risk of exposure to carcinogens. Enjoy the nice weather and have a healthier party with these easy tips for outdoor grilling.

If you want to learn more about making healthy food choices, check out the ISSA's comprehensive course on Nutrition Coaching.

Click HERE to download this handout and share with your clients!

References

1. Uribarri, J., Woodruff, S., Goodman, S., Weijing, C., Chen, X., Pyzik, R., Yong, A., Striker, G.E., and Vlassara, H. (2010). Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of the Academy of Nutrition and Dietetics, 110(6), 911-16. Retrieved from https://jandonline.org/article/S0002-8223(10)00238-5/fulltext

2. Smith, J.S., Ameri, F., and Gadgil, P. (2008). Effect of Marinades on the Formation of Heterocyclic Amines in Grilled Beef Steaks. J. Food Sci., 73(6), 100-5. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19241593