Barbecue is one of America’s favorite outdoor activities, with an estimated 12.7 million Americans grilling outside each year. But is barbecue really healthy? The answer isn’t a simple yes or no, but there are some things you should know before indulging in your next cookout.
Nutrition: One of the main components of a grilled meal is the marinade or sauce that is used to enhance the flavor. While this may add some deliciousness to your meal, it can also add a lot of extra calories and fat due to added sugar and oil. So, if you’re looking for a healthier option, try going light on the marinade or switching to a healthier alternative such as a vinaigrette or salsa.
The type of meat that you choose can also have an impact on nutrition. Lean cuts of beef such as sirloin and filet mignon are lower in fat than fattier cuts like rib-eye and brisket.
If you’re looking for an even healthier option, opt for chicken or fish over red meat. Not only are they lower in fat, but they’re also higher in protein which can help you stay full longer and control your calorie intake for the rest of the day.
Cooking Method: The way that you cook your meat can also play a role in its healthfulness. Grilling over an open flame can lead to charred portions on your food due to high temperatures, which can create carcinogenic compounds called heterocyclic amines (HCAs).
To reduce HCA formation, try using indirect heat (cooking two sides at once) or pre-cooking foods before adding them to the grill (such as marinating them overnight). This will help reduce cooking time which will give you less opportunity for HCA formation.
In addition to reducing HCAs, pre-cooking foods is another great way to reduce fat and calorie intake since it allows more fat and oils to be cooked off rather than absorbed into your food while grilling.
Overall, barbecue can be a healthy option when done right. If nutrition is important to you when grilling out, choose leaner meats such as chicken or fish instead of fattier cuts of beef and skip out on added sugars and oils from sauces and marinades—or opt for healthier options such as vinaigrettes or salsas instead. Additionally, use indirect heat when cooking meats to reduce HCAs from charring and pre-cook foods when possible as this will help reduce fat/calorie absorption from grilling.
Conclusion: Barbecue can be healthy if done correctly with leaner cuts of meat like chicken or fish instead of fattier cuts like beef; skipping added sugars/oils from sauces/marinades; using indirect heat when cooking; and pre-cooking foods when possible so less fat/calories are absorbed while grilling.