Grilling can be a healthy and convenient way to cook. Grilling may be synonymous with burgers and barbecue, but there are a surprising number of healthy foods that also benefit from a little flame broiling. The list includes fish, pizza, tofu, vegetables, and fresh fruit — even salad. Seventy […]
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Grilling may be synonymous with burgers and barbecue, but there are a surprising number of healthy foods that also benefit from a little flame broiling. The list includes fish, pizza, tofu, vegetables, and fresh fruit — even salad.
Seventy percent of American households have a grill or smoker, and 57 percent of those who do say they like to grill for the flavor, according to a 2022 survey by the Hearth, Patio, and Barbecue Association. The survey also found that more people are grilling year-round, and for less-traditional occasions, including brunch.
It makes sense, because taking meal prep outdoors can have a number of benefits, including less mess — and fewer people — crowding the cooking area, and the chance to enjoy the nice weather instead of being trapped in a hot kitchen.
Grilling is also one of the speediest and healthiest ways to cook a meal, reports the U.S. Department of Agriculture (USDA). That may be due in part to the fact that when you grill meats, their excess fat melts off in the high heat and drips through the grate, according to Beaumont Health.
You do need to use caution, however, because there is evidence that grilled food can be unhealthy if overdone. Charring meat has been shown to produce carcinogens known as heterocyclic aminos (HCAs) and polycyclic aromatic hydrocarbons (PHAs), according to the American Institute for Cancer Research (AICR).
One simple way to lessen this risk and reduce harmful carcinogens from forming, advises the AICR, is to marinate meat, poultry, or seafood for at least 30 minutes before placing it on the grill. A simple marinade of an acid such as lemon juice, oil, and herbs is enough to act as a protective barrier against HCAs and may decrease HCA formation by almost 90 percent, per past research. Another way is to stick to grilling fruits and veggies, which the National Institute of Health (NIH) states do not form HCAs in the same quantities as meat. You’ll get a similar smoky flavor and all the other benefits of grilling without the risky side effects.
Here are nine healthy grilling recipes to get you started.
