10 tips for a healthier BBQ
Is there really a way to make a BBQ healthy especially if you have, or want to avoid having cancer? Barbecues, a popular summertime activity, bring people together to enjoy delicious grilled food and outdoor gatherings. However, it is essential to be aware of the potential health risks associated with barbecuing, particularly when it comes to the increased risk of cancer. While barbecuing itself may not be the sole cause of cancer, certain cooking methods and the formation of harmful compounds during the process can contribute to the danger.
One of the primary concerns with barbecuing is the formation of polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) when meat, poultry, or fish is cooked at high temperatures, such as over an open flame or on a hot grill. These compounds are created when fat and juices from the food drip onto hot surfaces, resulting in smoke or flames. PAHs and HCAs have been classified as potential carcinogens by organizations such as the International Agency for Research on Cancer.
When consumed or inhaled, PAHs and HCAs can enter the body and cause DNA damage, potentially leading to the development of various types of cancer, including colorectal, pancreatic, and stomach cancer. The longer the cooking time and the higher the temperature, the more significant the production of these harmful compounds. Additionally, certain cooking practices, such as charring or blackening the meat, can further increase the formation of PAHs and HCAs.
Here are my top 10 recommendations on how to have a healthier BBQ
1. Marinade. Using herbs and spices such as oregano, thyme, sage, rosemary, garlic and ginger as they all have anti-oxidant properties which will help provide a barrier and counter act some of the damage from the chemicals produced in the smoke.
2. Choose grass fed meat and oily fish such as salmon, mackerel, anchovies, sardines and herring. These will provide more omega 3 content which is anti-inflammatory.
3. Cook in foil. This will help avoid the smoke getting into direct contact with the food. Steaming fish works well like this.
4. Pre-cook meat in your kitchen and chop into smaller portions to cut down on cooking times and exposure to the smoke.
5. Cook on gas as this will be slightly less harmful than coal. Using smoked paprika can provide some extra flavour that’s lost from not cooking on coal.
6. Include lots of salad to accompany. The more colourful the better. Dress the salad with extra virgin olive oil for a healthy fat and increase even further the anti-oxidant content.
7. Choose vegetables to skewer. Using pepper, mushrooms, onions, courgettes. Cutting cauliflower into slices or using large mushrooms are a good option for a vegan steak.
8. Remove any fat from the meat. Fat can drip and increase smoke production.
9. Choose alcohol free alternatives. Alcohol is linked with numerous cancers, as well as contributes to poor sleep and increases inflammation. There are plenty of options on the market now from, non-alcoholic wine, beers, gins and cocktails.
10. Finish off your BBQ with a fruit salad. Go for berries, not only are they in season during the summer months, but they also have a low glycemic index, are high in anti-oxidants and anti-inflammatory.
