FUEL: May 2012

Ask the Expert:

Addressed to the "nutrition brains" at the Fuel Good Cafe.

Fine Print: We hope this information gives you additional resource with which to make the best decisions as you move along your health journey. This information is for the purpose of general health only, and is not meant to diagnose or treat illness or injury.

Q:  What are some healthier BBQ recipes & tips?

A:  As soon as the weather gets warmer, who doesn’t start dreaming of relaxing on the deck/patio with some delectable smells emanating from the good ol’ backyard grill?  Burgers, dogs, brats, steaks...you name it, it seems even more delicious when it’s got grill lines.

So, how do we take a summertime rite into the the “healthier” realm?  

First, watch that char.  As food is cooked at high temperatures (particularly meat) for any length of time, chemicals called heterocyclic amines (HCA’s) and polycyclic aromatic hydrocarbons (PAH’s) are formed. These chemicals have been shown to have a cancer-causing effect in animals and should be avoided.  

1. Cook meats to the lowest “safe” temperature (found here); you can use a microwave or oven to cut down on cooking time if necessary.  
2. Take care to cut off any blackened parts of your food.
3. Cook smaller pieces of meat to shorten cooking time.
4. Use a thin coating of marinade to avoid charring.
5. Use a wine or beer based marinade (these have been shown to cut down on HCA formation)
6. Elevate your food; use a cedar plank or rack instead of cooking directly on coals.
7. Trim any visible fat from meat prior to grilling.

Next, skip the highly processed. Hot dogs and Bratwurst can be loaded with nitrates and nitrites, substances which have been shown to be carcinogenic. However, if you just gotta have a dog, look for those which are made with no added nitrates/nitrites.

Get rid of HFCS. High Fructose Corn Syrup (HFCS) is found in nearly all BBQ sauces and marinades (among most other things, too!).  While the jury may still be out with some researchers, studies suggest eating a diet high in fructose can interfere with the brain’s “off” switch when it comes to feeling full.  

HCFS isn’t the sole culprit though - many dressings, marinades and other condiments are chock full of added sweeteners, which contribute to excess calorie consumption and weight gain.  It’s best to use these sparingly and pay attention to the ingredient list!

Last, enjoy the moment. How often are we rushing from place to place or to the next big thing? Did you know we should be chewing the bites of our food a minimum of 25 times? Give your brain time to catch up with your gut - savor the moment and every bite!  

For a listing of great “healthier” grilling recipes, check out these sites:
Epicurious
Fitness Magazine
Eating Well