Also, the hygiene outside at the grill is not always the same as in the in-house kitchen. The use of high heat, gas, or open fire also poses some additional risks. But barbecues do not necessarily have to be a risk factor. Despite frequent barbecues, it is entirely possible to maintain a consistently healthy diet.
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Consciously limit meat consumption and choose correctly
One of the important points of criticism when it comes to a diet in which crickets are more often on the menu: the excessive consumption of meat. Even if it doesn’t have to be urgent, for many people it is simply part of a well-groomed barbecue.
Basically, it is not unhealthy to eat meat from time to time. After all, it serves as an important supplier of nutrients . Above all, meat is the main source of protein and vitamin B12. But here too, as with so many things, the same applies: the amount is decisive, the dose makes the poison.
Because at some point it is too much of a good thing: Eating large amounts of meat on a regular basis is definitely unhealthy. Even without considering ethical reasons, this is due to several factors:
- High in fat: Processed meat in particular is often high in fat, making it very high in calories. In addition, animal products mainly contain saturated fatty acids, which can increase blood fat and cholesterol levels.
- Red meat in particular (mainly beef, veal, pork or lamb products) is often referred to as a risk factor, especially in connection with the cardiovascular system and the digestive tract.
- Meat from factory farming in particular is usually contaminated by the fact that larger quantities of antibiotics are used in animal fattening . The theoretical risk of ingesting multi-resistant germs with the meat is a problematic consequence. However, direct exposure to the intake of antibiotic residues is rather unlikely, since products are specifically tested for specific limit values.
Portion control is key
Basically, there is absolutely no health risk to eating meat, as long as it stays in reasonable amounts. It is therefore important on the one hand that it is not on the menu too often. But the amount you eat at each meal can also make all the difference. Especially when grilling, you tend to overdo it a bit with the amount of meat. It’s supposed to be worth firing up the grill.
But this is exactly why portion control is a very important factor here. You should think about it in advance so that you don’t buy too much. Otherwise you end up having to make the decision to eat a portion of steak just so you don’t have to throw it away.
Ultimately, this is precisely why people often eat more when barbecuing than they actually need to be full. So it is better to buy meat more consciously and thoughtfully and satisfy the rest of your hunger with meat-free side dishes.
A good idea so that summer barbecue fun doesn’t fall flat: simply focus on quality instead of quantity. You might not be able to enjoy good grilled meat four or five times a week, but it makes it all the more special and delicious, which also makes for a longer-lasting memory.
That means: Instead of big packages full of grilled sausages every few days, it is better to buy a good steak once a week from your trusted butcher, locally slaughtered if possible. It’s better for your conscience, better for your health and, to be honest, it’s also much tastier.
If grilling once a week is not enough for you, you should think about your own eating habits. The recommended amount of meat consumption by the German Society for Nutrition is 300 to 600 grams per week . Theoretically, the mean value of this would already be reached with a single large steak.
Choosing the right meat
If you would like to grill with a clear conscience, you should mainly practice doing without and rarely eat the right meat instead of often resorting to cheap mass-produced goods.
The choice of meat also has a major impact on health. Basically, lean cuts such as a fillet steak are much healthier than pork neck, for example, which has a higher fat content. In principle, white meat, i.e. poultry such as chicken or turkey, or alternatively fish is also very well suited to eating healthily from the grill. These are very well suited as protein suppliers, but contain significantly less fat.
The popular Alaska pollock, for example, has a fat content of less than two percent. Fish in particular is a very good alternative to traditional meat thanks to the valuable omega-3 fatty acids, which are very healthy for the circulatory system. There are a few more points that you can consider when choosing meat in order to eat as healthily as possible from the grill:
- Antibiotics and other stresses: This can easily be avoided with a little effort. Either you use the information on the origin of meat that is usual in retail and try to be careful not to buy mass-produced goods. Alternatively, you can only grab local meat from a good farm from the butcher around the corner. This is of course a bit more expensive.
- Avoid Marinated Meat High in Salt: The marinade on steaks, skewers, and ribs is often delicious. But if you don’t prepare them yourself, they are often very salty. This is unhealthy and primarily damages the kidneys. In addition, such seasoning is often oil-based, which in turn makes the end product very fatty. Therefore, it is better to buy fresh meat and season it yourself.
- Cured meat does not belong on the grill: Since the nitrite curing salt used can form carcinogenic substances at high temperatures, it is a major health risk. Processed meats that contain these salts should be cooked at low temperatures. The substances to look out for in the ingredients list: sodium nitrite or potassium nitrite.
Limit health risks with the right preparation
With the right method, grilling is a very healthy way to cook. Since there are many different things to consider when grilling “properly”, some experience and practice are also required. It may therefore be necessary to obtain comprehensive information from cookbooks and barbecue books as well as guides before committing one or the other faux pas. Especially those who pay attention to grilling as healthy as possible should be as familiar as possible with the material and methods.
Since theoretically only meat or vegetable grilled food comes into contact with hot air to cook it, it is potentially a quite healthy method of cooking. Unlike in a frying pan, for example, no additional fat is required.
However, there are many mistakes that are unfortunately often made without much attention, which can result in health risks. Here are some tips to avoid the biggest health missteps:
- Be careful not to overheat: if the meat is black and burnt, it will create an unhealthy crust. Burning organic material gives rise to PAHs . These substances are potentially carcinogenic, even in vegetables. Therefore, you should only grill embers, not on open flames. If it comes into contact with the fire, the grilled food burns very quickly.
- Do not use meat that has been marinated too richly: If fat or marinade drips onto the embers and burns, dangerous substances are also produced. These then rise (along with the smoke and ash) and settle on the meat, ingesting potentially carcinogenic compounds. Therefore, when grilling with charcoal or briquettes, you should grill “indirectly” if possible, i.e. use the hot air in the kettle grill instead of placing the meat directly over the embers.
- If necessary, use grill trays: aluminum foil or aluminum grill trays prevent food from falling or dripping into the fire. Aluminum has been proven to be harmless at the temperatures that occur when grilling, but it only becomes dangerous at much higher temperatures. But be careful: only bring unseasoned food into contact with aluminum. Salt and acid cause the metal to react chemically, allowing aluminum particles to get into the food
- Add a little fat : Fat and oil as ingredients for grilled food should be used as sparingly as possible. An oil base is often used in marinades in particular, as it adheres well to the meat. You can also save yourself brushing the grate with oil for the grilling process, this is not necessary if the grill grate is clean.
- Do not deglaze with beer! This is a popular tradition in some areas to add a bit of the good aroma of the popular barbecue accompaniment beer to the food. But that is hardly helpful either, since the seasoning of the grilled food is only rinsed off, which can also be harmful to health. Because the beer, together with spices and marinade, falls on the embers and burns, smoke and ash rise up here too. These then contaminate the food with hazardous substances.
Certain types of meat as a health risk
In addition to these mistakes, there are other problems that can arise from incorrect preparation. However, these are not specifically caused by grilling, but are dependent on certain types of meat and the wrong way of handling them.
- Some types of meat already pose a health risk if they are not properly prepared. A lot of germs form on poultry in particular, which is why it has to be cooked through completely. Campylobacter and Salmonella bacteria are commonly present. Therefore, they must be thoroughly cooked in order to reliably destroy all germs. The meat should have a good 70 degrees for several minutes to be on the safe side.
- This was also the case with pork for a long time, but nematodes, which were the main problem, are strictly tested, at least in this country. Only uncontaminated meat may be sold here. Nevertheless, a core temperature of at least 60 degrees is recommended.
- The same applies to minced meat . This, too, often contains bacteria in its raw state if it has been stored for a longer period of time. Because the large surface provides a perfect environment for biological contamination. This is also the reason why you shouldn’t leave the meatballs in hamburgers too raw and why they are cooked at least “medium” in many places.
- Therefore, make sure that it also reaches the right temperature inside. Small pieces of meat are usually not a problem here, for larger cuts you can use a meat thermometer, for example. This also prevents the cooking point from being far exceeded and the good meat from becoming dry and inedible. For a larger roast or a perfect steak, such a thermometer is indispensable anyway.
- In general, raw meat should not come into contact with other foods. This already applies to using the same plates or cutting boards. If possible, strictly separate surfaces for raw and ready grilled food. Wash hands thoroughly after handling raw meat.
Attention: Do not wash poultry in particular before preparation, even if this is often recommended. If the raw meat is rinsed in the sink, any bacteria that may be present are only spread in the sink and possibly on the kitchen worktop.
Vegan alternatives, vegetables and side dishes
Although it is no longer frowned upon to grill vegetables, meat is still by far the most popular grilled food. But that doesn’t have to be the case, because there is a wide variety of vegetables and other meatless alternatives and they all make a delicious accompaniment for the evening barbecue party.
There are already several good alternatives for the main course :
- Plant-based burger patties: The industry behind it is almost a science – plant-based protein is made and treated in a way that when grilled it’s almost indistinguishable from a ground beef burger – yet it’s completely vegan. More and more brands and supermarkets will offer such products in the coming months and years, since the pioneers in the field are currently extremely successful.
- Grilled vegetables: This has become a classic and almost as popular as a piece of grilled meat. Peppers, tomatoes, potatoes, corn, zucchini and co are very well suited to be grilled in different ways. A mix of chopped peppers and onions with a few herbs and spices makes a great side dish off the grill too! More exotic variants such as pineapple or sweet potatoes are also a great alternative.
- Tofu, grilled cheese and halloumi: the vegetarian version of the steak. Meatless, but especially grilled cheese is still quite high in fat and salt. Therefore, this should also be used sparingly. Vegan products such as tofu or seitan, on the other hand, are very healthy dishes as long as the seasoning is adjusted.
The accompaniments that go with the main grilled food, whether grilled or not, also play a big part in how healthy the food is overall. The most common accompaniment, especially for spontaneous barbecues, is bread. But since white bread is often served, either as flatbread or baguette, this is not exactly a particularly healthy side dish either. White flour and foods made from it have a high glycemic indexand lots of calories. As a result, they do not last long and have a negative effect on blood sugar levels and can lead to weight gain. Therefore, you should eat as little white bread as possible, especially if you mainly eat meat from the grill, but also eat popular side dishes such as pasta salad. Fresh vegetables or a green or mixed salad are a far better alternative. In general, it’s a good idea to serve filling side dishes that are high in fiber so that the grilled food only serves as part of the main course. This prevents you from eating too much meat at once. You should also be careful with the barbecue sauces. Of course, in their many variations, they are a popular companion for every barbecue party, but they often also contribute to unhealthy nutrition. We recommend a homemade salsa and natural mustard, as store-bought sauces are often high in sugar. This just adds more calories.
Don’t forget the drinks
One thing is a must at a barbecue party, especially in the warm season: a good, cold beer. There is a refreshing lemonade for the children or for the barbecue fun in the early afternoon. But these do not exactly contribute to the fact that you emerge healthy from the barbecue season in autumn. A large part of the calories consumed when grilling can certainly come from alcohol or sugary soft drinks. Especially if you party outside for a long time in the warm summer and sweat, you often drink a lot of it, which means that the body gets large amounts of sugar or alcohol. Therefore: It is better to serve water and cold tea instead of beer and soda. Especially a homemade, little or no sweetened ice tea can also be a real highlight of a barbecue party. Very simply brew a weak black tea, Mix with a little lemon, lime or peach juice and let cool. When serving, add a few ice cubes and you have the perfect, refreshing drink for a relaxing afternoon at the barbecue.
