Barbecuing Presents Health Hazards

Posted August 4, 2006 12:00 pm.

This article is more than 5 years old.

Nothing says summer like kicking back, firing up the ol’ barbecue and throwing a few burgers and hot dogs on the grill.

But while you’re sipping on a cool drink, flipping some steaks and turning a baked potato you’re probably not considering how many extra calories summer fare often contains.

Most dieticians recommend that you limit your fat intake to one quarter of the calories you consume, but when there are barbecued foods to garnish with mayo, sour cream, and cheese, that rule often gets tossed out the window.

The convenience of summer cooking may also play a factor in poor diet choices.

“I barbecue about two, three times a week. I like steak once in a while. Hamburgers and hot dogs are always easy,” artist and barbecue lover Paris Rosenberg said.

“Of course, it is heavily packed with calories, but you don’t know how much meat you are eating.”

Experts suggest that a moderately active man needs between 2,400 and 2,800 calories per day. A woman needs between 2,000 and 2,200.

But when there’s a barbecue in the backyard it’s often hard to avoid fatty foods that can raise your blood cholesterol level.

There are some simple changes you can make to your summer eating habits to help keep your health in check, including adding salads and vegetables to a meal to keep the calorie count down.

And even the way you prepare your meat can make a difference. One of the health hazards associated with barbecuing is that crispy and charred pieces of meat have been linked to cancer.

“Marinades cut the formation of cancer-causing agents by about 92 to 99 percent,” registered nutritionist Ana Stern said. (See marinade recipes below).

Another good tip to remember when you’re enjoying a barbecue is use one quarter of the plate for meat and the other three-quarters for vegetables.

Here’s how to make sure your grilling is both healthy and tasty:

How not to overeat:

Keep track of what you’re putting on your plate. If you normally have both a burger and a sausage, try only having one or the other, and otherwise load up on grilled veggies and salads.
When it comes to salad, opt for protein-rich bean salads as opposed to salads with often fatty creamy dressings like potato and macaroni.
Grill with extra lean hamburger meat, and make the patties smaller.
Brush your teeth after dinner – that might help prevent your sweet tooth from kicking in to high gear.
Don’t go for the bulk sizes. It might be cheaper to buy the party-size bag of chips, but it may only encourage you to eat more.
Don’t snack out of the bag – it’ll only encourage you to eat more. And try to avoid mindless munching – if you’re eating something high fat, you want to savour it.
Remember, out of sight – out of mind. If you’re not seeing the bag of potato chips in front of you, you’re less likely to start snacking.
Use smaller plates – it’ll look like there’s more on them.
Drink plenty of water – it’ll help you feel full faster and keep you hydrated.
Eat a low-fat, healthy snack (fruits or vegetables) before you grill those burgers.

Courtesy Leslie Beck

Experts already know that charred or blackened meat contains chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Despite the dangerous substances that develop when you overcook your food, there are some things you can do to make sure your barbecued meals are safe, which include:

BBQ your meat at a low temperature for a longer period of time
Using thinner slices of meat could help as they cook faster with less heat
Turning your burgers or steaks more frequently
Precook your meat in the microwave for a couple of minutes and drain off the liquid before you put it on the grill – meat partially cooked in the microwave has lower levels of HCAs
Marinate your meat before tossing it on the grill. It keeps the meat tender and adds flavour (see recipes below)
Remove all visible fat that can cause a flare up
Cook food in the centre of the grill
Cut charred portions off the meat
Remember that it’s important to find the happy “medium” when cooking meat. You run the risk of food poisoning if you don’t cook those chicken breasts or burgers long enough.