Barbecuing meat is an iconic tradition, but studies have shed light on a potential health risk associated with this beloved cooking method: an increased risk of cancer. When most people think about BBQ, “healthy” probably isn’t the first word that comes to mind. Smoked pork, ribs, mac and cheese don’t exactly scream “light fare.” But the truth is that BBQ doesn’t have to be off the menu if you’re trying to eat a little cleaner. With a few wise choices, you can enjoy your favorite comfort food and still feel good about it.
The Good Side of BBQ: Potential Health Benefits
While often considered a guilty pleasure, BBQ can offer some surprising health benefits.
Protein Powerhouse
Meat is the main component of most BBQ dishes and an excellent source of protein. Protein is essential for repairing, building, and maintaining muscle. It also helps you feel more full and satisfied, which can prevent overeating and aid in weight loss. Whether it’s pulled pork, brisket, or chicken, BBQ is built around protein. Protein isn’t the enemy. In fact, it’s one of the most satisfying, muscle-supporting nutrients you can eat.
Reduced Fat Content
One of the biggest health benefits of grilling or smoking meat is that it can help to reduce the amount of unhealthy fat. When meat is cooked “low and slow” on a grill, a lot of the fat melts and drips away, leaving behind a leaner, healthier cut of meat. Wood smoking is a slow cooking process that allows fat to render off the meat, leaving you with a leaner cut. This is particularly true for meats like brisket and ribs, where the slow smoking process at BBQ establishments reduces fat content while maintaining tenderness and flavor.
Vitamins and Minerals
Meats cooked over wood contain essential vitamins and minerals like B vitamins, iron, and zinc, which are crucial for various bodily functions. For instance, B vitamins support energy production, while iron is vital for transporting oxygen in the blood. Meat is an excellent source of many valuable vitamins that are essential for a healthy diet. For example, animal products are the best source of vitamin B6.
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Lower Calorie Cooking
Outdoor cooking can also be a much lower-calorie way to cook. The heat from the grill or smoker cooks the food relatively quickly and does not require the use of much additional oil or fat. Additionally, since the temperatures are often higher and the foods are exposed to direct heat, more fats and oils will naturally be burned off instead of being absorbed into the food.
Nutrient Preservation
The process itself of grilling or smoking can also help to preserve the nutrients in food. For example, grilling vegetables can help to preserve much of their vitamin C content.
Antioxidant Boost
Grilled vegetables and fruit, which make for a great pairing with BBQ, are also excellent sources of antioxidants. Antioxidants protect your body from free radicals, helping to reduce oxidative stress and decrease the risk of chronic disease. Including grilled vegetables and fruits in your outdoor cooking is an easy and delicious way to help boost antioxidant intake. Plus, many great options for grilled veggies are packed with healthy fiber. Fiber is important for keeping your digestive system healthy, working as a powerful antioxidant in your gut, and has a unique ability to help you feel full.
Stress Relief
Outdoor cooking can be an incredibly stress-relieving activity for many people. While the delicious smells of the food cooking and the warmth of the fire add to the experience, just the act of being outside can be enough to help many people relax and unwind.
Reduced Sodium Intake
One of the main advantages of wood-smoked BBQ is that it relies on natural wood to impart flavor to the meat. This means there is less need for heavy seasoning or sauces loaded with sodium. High sodium intake is linked to various health issues, including high blood pressure.
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Avoiding Harmful Additives
Unlike some cooking methods that rely on processed ingredients or artificial flavors, wood-smoking uses natural wood to cook and flavor the meat. This means there’s no need for harmful additives, preservatives, or artificial flavorings.
The Dark Side of BBQ: Potential Health Risks
It has been scientifically proven that eating food that is charred, or cooked over charcoal, greatly increases your risk of cancer. Grilling meat, poultry or fish with intense heat or open flames can lead to formation of potential cancer-causing compounds (carcinogens). Two problematic compounds are Heterocyclic amines (HCAs) and Polycyclic aromatic hydrocarbons (PAHs).
HCAs and PAHs Formation
HCAs form when muscle proteins in meat, poultry and fish react with high heat. Specifically, HCAs are created when amino acids (the building blocks of proteins), sugars and creatine or creatinine (substances found in muscle) react at high temperatures. PAHs occur when fat and juices drip onto flames, producing smoke that deposits PAHs on the surface of food. PAHs can occur in meat, poultry and fish. Research shows that both HCAs and PAHs can cause changes in DNA that may lead to cancer. While more research is needed to directly link grilled meat to cancer in humans, the presence of these carcinogens is enough to raise concern.
Red and Processed Meat Risks
Whether grilled or not, excessive intake of red and processed meat increases the risk of colorectal cancer. Red meat includes beef, pork and lamb. Processed meats are any red meat that is smoked, cured or salted, such as hot dogs, sausages, ham, bacon and pepperoni.
Minimizing Risks and Maximizing Health
The good news? You don’t have to give up grilling or barbequing to protect your health. With a few science-backed strategies, you can enjoy the flavors of summer while minimizing harmful compounds.
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AICR Grilling Guidelines
AICR outlines simple steps to keep in mind for safer grilling, such as using marinades, cooking at lower temperatures and removing any char from meat before eating it.
Marinate Your Meat
Marinating means soaking your meat in a liquid sauce before you cook it. The flavorful sauce is called a marinade. Studies show that marinating meat, poultry or fish for at least 30 minutes can significantly reduce the formation of HCAs. The protective effects may come from antioxidants in herbs and spices that may stop HCAs from forming. Studies show that rosemary, garlic and turmeric lower HCA levels. Acidic ingredients like vinegar, wine or citrus juice alter the pH of the meat, which reduces the formation of HCAs and PAHs. The barrier effect of marinades, which shield meat from intense heat. Avoid sugary marinades that can burn easily and create more charring. Try a marinade with olive oil, lemon juice, garlic, herbs and spices for a delicious and protective punch.
Pre-Cook Your Protein
PAHs are deposited onto the meat by smoke. You can reduce the amount of PAHs by reducing the time your meat is exposed to a flame. This can be done by partially pre-cooking meat in a microwave, oven or stovetop before transferring to the grill. Pre-cooking also reduces the risk of HCAs and foodborne illness from undercooked meat.
Keep Heat Low and Go Lean
Cooking over a lower flame helps prevent charring and flare-ups. High flames and burnt bits are prime sources of HCAs and PAHs. To further reduce risk, trim visible fat from meat to avoid flare-ups, move coals to the side and cook food in the center of the grill, flip meat frequently to avoid burning and cut away any charred parts before serving.
Cut into Smaller Portions
Instead of grilling large slabs of meat, cut meat into smaller pieces and thread them onto skewers with vegetables. Smaller portions cook faster, reducing the time exposed to high heat. Plus, combining meat with colorful vegetables helps shift the focus of your meal toward cancer-fighting plant foods. Try salmon kabobs with bell peppers and cherry tomatoes or chicken skewers with zucchini and red onion. The variety adds flavor, color and nutrition.
Enjoy Grilled Vegetables and Fruits
No HCAs are created when you grill vegetables and fruits, making them a safer choice. Plus, plant foods are rich in fiber, vitamins and phytochemicals that help reduce cancer risk. Toss veggies in olive oil and seasonings before grilling or try fruits on skewers for a naturally sweet dessert.
Other Tips
- Choose Lean Cuts of Meat: Chicken and pork are naturally leaner than beef. But, there are some cuts of beef that are still pretty lean. Also, make sure to trim off excess fat on the exterior of the meat before grilling.
- Limit Red Meat: Limit red meat to no more than 12-18 ounces of cooked meat per week.
- Avoid Processed Meats: Avoid processed meats as much as possible. Save hot dogs and other processed meats for special occasions.
- Balance Your Plate: Balance your plate by serving up lots of grilled vegetables and fruits. Filled with fiber, vitamins and antioxidants, they are known as cancer-fighters and should fill a good portion of your plate. Try creating meals by following AICR’s New American Plate model, which advises filling at least two-thirds of your plate with vegetables, fruits, whole grains and legumes.
BBQ in Moderation
Ultimately, moderation is key. Most people don’t eat barbecue food often enough for the health risk to be measurable. A balanced approach means you don’t have to skip your favorites. Just enjoy them mindfully. Where we Americans mess up is by indulging in too much of a good thing.