I think most people have happy memories of barbecuing and the wonderful grilled taste of the food. From vegetable skewers, to hamburgers and steaks, and fruits (think grilled peaches). Like many things, our knowledge of what is healthy vs what is harmful has changed when it comes to barbecuing. If you make some small changes, you can make your barbecue healthy again. And since barbecuing is a fast and easy way to cook, it’s worth modifying your habits.
Don’t Grill at High Heat
Grilling at high heat results in the production of two types of carcinogens. One comes from the smoke that is generated from the fat that drips onto the heat source from meat or fish. The second comes from a chemical reaction within the meat when it is exposed to high temperatures. Cooking at high heat also results in an increase in the amount of advanced glycolytic enzymes (AGE’s) present in the meat. And AGE’s cause inflammation and oxidative damage in the tissues of your body.
There has been some research that has shown that marinating meat or fish in a highly anti-oxidant mixture can help offset the risk of oxidative damage that comes from barbecuing. So make your barbecue healthy by, using a blend of organic olive oil, lemon juice and garlic which may greatly reduce the impact of any toxic byproducts. Similarly, marinating meat in red wine for 6 hours before grilling cut down levels of the bad compounds by up to 90% compared to unmarinated steak.
Your food may taste more roasted than grilled when cooked at lower temperatures. And it will be healthier for you.
Prevent Flaring
To barbecue healthy means you will need to turn the meat more frequently to avoid flaring, and the resulting smoke. The smoke contains polycyclic aromatic hydrocarbons (PAHs) which are toxic. If you stand over a smoking barbecue, you are inhaling these toxins. And the smoky smell on your clothes and in your hair is also coating the inside of your lungs. The flaring is also like to char or blacken the meat and anything else your cooking, which is covered in the next paragraph.
Avoid Eating the Blackened Regions
If you do accidentally get the grill too hot, you’ll end up with grill marks, or char, on your food. The char is full of known cancer-causing compounds called heterocyclic amines (HCAs) that form when meat and high heat are combined to create a blackened crust. So avoid eating the char or blackened regions.
Cook Grass Fed Meats and Organic
The extra sugars in grain fed meats result in a higher level of the carcinogens that are produced by cooking at high heat. Grass fed meat is also lower in total fat, so there is less of a chance of flaring. Even though grass fed meat are lower in fat, they are higher in healthy omega-3 fatty acids which are good for you.
Whether it’s vegetables, fruits, or meats your grilling, Organic is always best. You’ll avoid the common pesticides, hormones, and contaminates found in conventional foods.
Other Tips
Other things you can do to barbecue healthy include keeping your grill clean and oiling it before you barbecue so that food doesn’t stick. If your cooking meat, use leaner meat with the extra fat (and skin) removed. Thinner cuts will cook more quickly which means less chance of exposure to smoke and flare-ups. Cook to the side of the heat source so that the temperature is cooler and fat does not drip on the heat s
ource and result in smoke. Avoid cooking meats well done on the barbecue. If necessary, start or finish the meat on the stove.
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