Barbecues are not just a culinary delight; they are also social events that bring people together. Meat lovers, vegetarians, or vegans: there is room for everyone at a barbecue. But how healthy is barbecuing? What is the best food to put on the grill? Can it also be vegetarian? With a few tips and tricks, a barbecue can also be a healthy food adventure.

How healthy is it to cook over hot coals?

Barbecuing or grilling is – under certain conditions – a healthy, flavourful way of cooking. Provided the food is low in fat, it is, in principle, one of the lower-calorie cooking methods because no additional fat is required during the cooking process. Because vegetables and other foods are only heated briefly during grilling, many nutrients are retained. Moreover, the focus is on fresh ingredients: Grilling encourages the use of fresh, unprocessed foods, such as vegetables, fish or lean meat, thus making meals healthier.

But take care! Cooking over an open fire can also have disadvantages if certain factors are not taken into account. For example, if oil or marinade drips onto the hot embers or onto the grill’s heating coil, so-called PAHs (polycyclic aromatic hydrocarbons) are formed. If the food is grilled for too long at high heat, HAAs (heterocyclic aromatic amines) can also form. Both of these substances pose a health risk and are linked to cancer. So, remember to always cut away anything black or burnt, as these pollutants are usually found on the edges or in the crust.

Tips for healthy barbecues

1. Vegetables as a base: Vegetables are a must when grilling, as they provide vitamins, minerals, and fibre. They should form the base, whether marinated, as a salad, or grilled. In summer, local markets offer a wide selection of fresh vegetables.

Tip: Use only a little oil when marinating, and prepare your own salads to avoid unnecessary fat.

1. Meat as a highlight on the plate: From a health and environmental perspective, we should eat less and less meat and sausage products. Nevertheless, in most countries, they remain the most popular barbecued food. Rather make meat the highlight than the main part of the barbecue, and pay attention to quality and origin. It is also advisable to choose smaller, lower-fat, and home-marinated cuts.

Important: Cured sausages like Käsekrainer should not be grilled, as nitrosamines can be formed during heating, which can increase the risk of cancer. Look for curing salt in the ingredients list – it is identified as nitrite or nitrate (E numbers 249 – 252).

1. It can also be vegetarian: In addition to the barbecue classics, there are plenty of alternatives that work well on the grill:

• Vegetables: Peppers, zucchini, aubergines or corn on the cob are perfect for grilling. With herbs or a spicy marinade, they can be a delicious highlight at any barbecue.
• Meat substitutes: Tofu, seitan, or grilling cheese like halloumi offer a good base that can be seasoned and grilled in a variety of ways.
• Veggie burgers: Patties made from lentils, chickpeas, or beans not only score points in terms of taste, but also in terms of sustainability.
• Fruit: Grilled pineapple, peaches, or watermelon add a refreshingly sweet touch.

1. Bread – more than a side dish

Bread often plays a secondary role at barbecues, although it certainly deserves more attention. Wholegrain bread or rolls are healthier alternatives to white bread, as they contain more fibre, and keep you feeling fuller for longer. Homemade spreads, herb butter, or grilled toppings like tomatoes or goat cheese transform bread into a culinary experience.

1. Sauces on top: Sauces belong at any barbecue. Instead of store-bought sauces, you can quickly make healthy versions yourself: Mix sour cream and natural yoghurt, add seasoning and refine as desired, e.g. with chives or lingonberry jam. Mustard is also a good, healthy option.

Conclusion: Rising temperatures encourage outdoor cooking and eating. By following a few rules, barbecuing can be a healthy and weight-conscious form of cooking.

Mag. Susanne Dirisamer
Diätologin und Gesundheitsmanagerin