How Grilling Can Fit Into a Balanced Diet

Grilling is often considered a healthy cooking method. It allows excess fat to drip away, and its simple preparation lets the natural flavors of the meat take center stage.

But grilling isn’t always the perfect solution to healthy eating.

There are two major nutritional downsides to grilling: one, it increases our consumption of high-fat meats and sausages, and two, it can trigger the formation of cancer-causing compounds like HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons).

To enjoy your grills without putting your health on the line, follow these tips:

Don’t Grill At High Temperatures

As much as possible, avoid grilling meats in high temperatures.

Cooking red meat at over 300°F—which can easily be reached on the grill—can lead to the formation of HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons), harmful substances that increase the risk of cancer.

Processed red meat, like sausages, hotdogs, and ham, poses an even greater concern because they often contain chemical preservatives like nitrates and nitrites.

At high temperatures, these preservatives may trigger the formation of nitrosamines, a cancer-causing toxin capable of damaging DNA.

The best way to cook grilled foods is to place them off-center from the heat source, allowing them to cool slowly and evenly with less charring.

You can also try reverse searing, where the meat is cooked in the oven to a safe internal temperature first, then seared quickly over the grill for that signature charred finish.

Here are the recommended internal temperatures for grilling meat, according to the USDA (United States Department of Agriculture):

• Beef, lamb, and veal: 125 to 130°F (rare), 130 to 140°F (medium rare), 150 to 160°F (medium well)
• Hamburgers: 160°F
• Poultry: 165°F
• Fish: at least 145°F
• Pork: 145°F to 155°F

Diversify Your Menu

Beef, pork, and lamb always taste best when cooked to perfection over an open flame. But sticking to just red meat can be problematic because red meat is high in saturated fats and in calories.

Studies show that overconsumption of red meat increases a person’s risk of cardiovascular disease, diabetes, and certain cancers.

Therefore, it’s always a good idea to diversify your grills.

Think smoky salmon filets glazed with teriyaki sauce and spice-rubbed chicken thighs with beautiful charring from the grill.

And don’t forget the vegetables. Grilled asparagus with a drizzle of olive oil, portobello mushroom burgers piled high with caramelized onions, buttery knobs of corn with a generous sprinkling of Tajin—the list goes on!

Non-meat grills don’t quite capture the smoky deliciousness of briskets, t-bones, and sirloins, but they can just be as satisfying and significantly healthier in the long run.

Protective Marinades Isn’t Just a Myth

According to a study published by Oxford, marinating meat in oil, vinegar, water, and antioxidant-rich spices like oregano, rosemary, and thyme 30 minutes before grilling can partially block the formation of HCAs.

So, it’s always worth marinating your grills not only for flavor enhancement but also to reduce potential health risks associated with high-heat cooking.

The same study found numerous health benefits of marinades, stating that they potentially have anti-inflammatory, cardioprotective, and antithrombotic effects. It also reduces the risk of unhealthy bacteria like listeria due to acidic ingredients like vinegar and lemon juice.

Be Mindful of Serving Sizes

Always practice portion control.

Oversized portions of grilled proteins can lead to excessive calorie intake, especially if accompanied by heavy sides or sauces.

Here’s how to create a balanced plate:

Divide your plate in half, then divide one of those halves into quarters.

Proteins like meat, chicken, and fish belong to one of the quarters, and starch like pasta, rice, and bread in the other.

Fill the last half of your plate with veggies and fruits.

Trim Excess Fat

You may have heard that grilling reduces fat intake because excess fat drips off the food as it’s cooking, resulting in leaner and healthier meals.

And while this is true to some extent, the resulting flames produce PAHs that increase the risk of cancer.

Avoid this by purchasing leaner cuts like chicken breasts or flank steak, and remove any visible fat deposits as well as excess skin.

Be Mindful of Your Condiments and Dressings

Avoid sugary condiments, salty sauces, and heavy dressings, or at least use as little of them as possible. They pack hidden calories, sodium, and unhealthy fats, which you don’t want on your grills.

Opt for healthier alternatives like homemade marinades with fresh herbs and spices, or a simple vinaigrette made from olive oil and balsamic vinegar. A squeeze of fresh lemon juice can also elevate a grilled dish to new heights.

These additions add flavor to your grills without sacrificing your health, plus they allow the natural flavors of the food to shine through.

Final Thoughts

Grilling is one of the healthiest ways to cook food.

Unlike other cooking methods, there’s no oil to add extra calories and fat, no heavy breading without much nutritional value, or excessive butter or cream-based sauces that can contribute to higher saturated fat intake.

However, this doesn’t mean it doesn’t have inherent risks.

At high temperatures, grilling can create cancer-causing chemicals like HCAs and PAHs.

Grilled foods also make it easy to overload proteins and unhealthy fats.

By following the tips above, you can enjoy weekly grills while maintaining a healthy, balanced diet.