As the warm sun graces us with longer, warmer days, the temptation of a summer barbeque becomes irresistible. However, there are some health and environmental concerns to consider. This blog explores some potential downsides of barbequing, ways to mitigate these health risks, and environmentally friendly practices to adopt.
The health risks of barbequing: Carcinogens and other factors
While barbequing can enhance the flavour of meats, fish and vegetables, it also introduces certain health risks. High-temperature cooking methods like grilling can lead to the formation of harmful compounds, such as:
Heterocyclic Amines (HCAs): These are formed when meat or other protein-rich foods are cooked at high temperatures. Studies have shown that HCAs are mutagenic, which means they can cause changes in DNA that may increase the risk of cancer.
Polycyclic Aromatic Hydrocarbons (PAHs): These chemicals are created when fat drips onto hot coals or other heating elements, causing smoke. The smoke then deposits PAHs onto the surface of the BBQ food. PAHs have been linked to various types of cancer.
Acrylamides: These are formed in starchy foods (e.g. potatoes and bread buns) when cooked and roasted at high temperatures. Acrylamides have also been classified as a probable human carcinogen.
Mitigating health risks: Tips for safer grilling
Despite these risks, there are several ways to make your barbeque healthier without compromising on flavour.
Pre-cooking the meat in the microwave for a few minutes can reduce the level of these carcinogens (e.g., HCAs) by 90%, and then just BBQing it briefly to obtain that BBQ flavour.
Choose leaner cuts and trim excess fat from meats to reduce flare-ups and the resulting charring. Consider using a grilling basket for delicate foods like fish or small vegetables.
Marinate your meat and fish: Marinating not only enhances flavour but also reduces the formation of HCAs. Ingredients like lemon juice, vinegar, extra virgin olive oil and herbs such as rosemary contain antioxidants that can significantly decrease HCA formation.
Grill a rainbow of vegetables: These do not form HCAs when grilled (unless they are not burned!) and can be a delicious, healthy addition to your barbeque menu. Grilled vegetables are not only a healthy addition to your barbecue but also a feast for the eyes. Experiment with a colourful assortment of vegetables like bell peppers, aubergine, corn on the cob, and asparagus. Brush them with a little olive oil, sprinkle with herbs and spices, and grill until tender.
Control grill temperature: Avoid cooking over direct, high flames. Opt for medium heat to reduce the chances of burning or charring your food.
Flip often: Frequently flipping your meat can help it cook more evenly and reduce the formation of HCAs and PAHs.
“Shield” your food: To shield your food from smoke and leaching aluminium, wrap it first in greaseproof paper and then in aluminium foil. Using aluminium foil for cooking can result in numerous small cracks and flakes on its surface. Additionally, when the food is acidic, such as when it contains lemon juice or spices, aluminium can leach into food more readily. Although the evidence remains inconsistent, it is a good idea to minimise aluminium exposure, as excess in the body has been linked to health issues.
Environmental considerations: Sustainable barbequing
In addition to health concerns, traditional barbequing methods can also impact the environment. Here are some tips to make your barbeque more eco-friendly:
Avoid disposable grills: Single-use barbeques are convenient but create significant waste and often contain materials that are not recyclable. Opt for a reusable grill instead.
Use natural charcoal: If you prefer the flavour of charcoal, choose lump charcoal made from sustainable sources over briquettes, which can contain additives and non-renewable binders.
Opt for gas or electric grills. These produce fewer pollutants than charcoal grills. Propane and natural gas are cleaner-burning fuels, and electric grills have a lower carbon footprint if the electricity comes from renewable sources.
Biodegradable utensils and plates: Use compostable or reusable plates, cups, and cutlery to minimise waste.
Recycle aluminium foil: Aluminium refining and smelting produce greenhouse gases, which can cause acid rain. And recycle aluminium! For example, making a drink can from recycled materials uses about 30% of the energy needed to make the same can from new metal.
Clean up responsibly: Ensure all waste is correctly disposed of or recycled. Never leave behind any non-biodegradable materials.
Conclusion
Summer barbeques are a cherished tradition that brings people together, but it’s essential to balance enjoyment with health and environmental consciousness. By adopting safer grilling practices and making eco-friendly choices, you can savour your summer barbeques with peace of mind. So, fire up the grill, try out some new marinades, and responsibly enjoy the delightful flavours of summer!
Comments