The health benefits of BBQ food are somewhat surprising to many people, as BBQ’s are generally thought of as rather unhealthy affairs.
The burgers, McDonald’s styled bread buns, which have as much sugar in them as many cakes. Then combined with this, often BBQs mean alcohol consumption, especially on a balmy summer’s day when many will crack open an ice-cold beer or cider, me included!
However, this doesn’t have to be the case!
There are many benefits of grilling food on a BBQ, as it is one of the healthiest ways to prepare food.
By following some of the tips below BBQ food offers several nutritional benefits making it far from a guilty meal choice throughout the summer season.
1. Lean Protein
Grilled Meats
As I mentioned above, using a BBQ is a very healthy way to cook food.
One of the benefits of grilling is it is an excellent way to prepare lean proteins such as chicken, turkey, and fish.
These meats are typically lower in saturated fat compared to red meats, and one of the benefits of grilling is that it allows excess fat to drip away, resulting in a leaner meal.
Grilling can help reduce overall calorie content, therefore helping with weight management and the less saturated fat can help support healthy cholesterol levels.
Chicken, turkey, and fish are all a great protein source for your BBQ.
Benefits
- Chicken and Turkey: High in protein and low in fat, particularly if skinless.
- Fish: Rich in omega-3 fatty acids, which are beneficial for heart health and brain function, along with helping reduce inflammation in the body.
2. A Vegetable Bonanza
A BBQ isn’t just about meat.
Another one of the health benefits of BBQ food is it is a great way to cook vegetables like bell peppers, courgettes, asparagus, and mushrooms. It can enhance their natural flavours while preserving essential nutrients.
A great way to mix protein with vegetables on a BBQ is to put lean chicken pieces on a skewer, with bell pepper and mushroom pieces, very tasty!
Benefits
- Nutrient Retention: Vegetables are rich in nutrients and grilling helps retain vitamins and minerals that are lost during other cooking methods such as boiling.
- Antioxidants: Vegetables contain antioxidants, which help combat oxidative stress and inflammation.
3. Fruits on the Grill
Grilling fruits such as pineapples, peaches, and apples can bring out their natural sweetness without the need for added sugars, another fantastic benefit of grilling. These fruits can be a healthy dessert alternative to less healthy options such as ice cream.
Read my blog on the benefits of apples.
Benefits
- Natural Sugars: Grilled fruits are sweet but have natural sugars, making them a healthier choice than processed desserts.
- Fiber and Vitamins: Fruits provide essential vitamins and fibre, aiding digestion and overall health.
4. Healthy Marinades and Rubs
Marinades are a great way to add flavour to your BBQ.
Many packaged marinades can include added sugars, making them less healthy options. This list of healthy marinades from the British Heart Foundation gives you 8 tasty options.
Using marinades made from ingredients like olive oil, lemon juice, herbs, and spices can enhance the flavour of BBQ foods while adding nutritional value.
Herbs like rosemary, thyme, and basil have strong antioxidant properties, while spices such as turmeric and cumin offer anti-inflammatory benefits.
Benefits
- Flavour Enhancement: Marinades and rubs can add flavour without excessive salt or sugar.
- Nutritional Boost: Many herbs and spices have health-promoting properties.
5. Balanced Meals
A well-balanced BBQ meal can include a variety of food groups, providing a comprehensive array of nutrients adding to the health benefits of BBQ food.
Pairing grilled lean meats or fish with vegetables and fruits ensures you get proteins, healthy fats, fibre, vitamins, and minerals in one meal.
As mentioned earlier in this article BBQ food certainly doesn’t have to be unhealthy and one of the benefits of grilling is that it is one of the healthiest ways to cook food.
Tips For A Healthy BBQ
- Choose Lean Cuts: Opt for lean cuts of meat like chicken breast, turkey, or fish.
- Incorporate Vegetables: Make vegetables a significant part of your BBQ spread.
- Use Healthy Marinades: Create marinades with olive oil, herbs, and citrus juices.
- Control Portions: Be mindful of portion sizes to avoid overeating.
- Avoid Processed Foods: Stay away from processed BBQ sauces and sides that may contain high levels of sugar and sodium such as cheap white bread buns.
- Enjoy alcohol Responsibly: On a warm summers day there is nothing wrong with cracking open a ice cold beer, but to keep your BBQ on the healthy side try to limit this to just one or two!
BBQ food doesn’t have to be unhealthy!
It’s an extremely healthy way to cook your food.
With mindful choices and preparation methods, you can enjoy the best of both worlds: flavourful meals that are also high in nutritional value.
So, fire up the BBQ and savour the wholesome goodness of a well-prepared BBQ feast!
If you’d like more grounded nutrition advice to optimise your health I am available for Nutrition consultations, where you won’t feel judged and will receive a plan that isn’t ‘over the top’ expecting you to eat like a rabbit!!
I believe in a balanced lifestyle, were you can be healthy but still enjoy life!
I can also be booked for Personal Training sessions.
As a Sutton Coldfield Personal Trainer, I can be booked for PT in the home or local parks in the North Birmingham area.
Read my blog on the benefits of Outdoor Personal Training and In-Home Personal Training.
You can also get the best of both worlds by combining Nutritional Therapy with Personal Training.
