Hidden Barbecue Health Dangers

Goodness, hot-off-the-grill—especially those savory, crunchy, blackened bits along the edges.

But, those tasty grilled tidbits can actually contain hidden health dangers.

"No, say it ain't so!"

When food is cooked using dry high heat (like by grilling, broiling or frying) the sugars bind non-enzymatically with proteins to create glycotoxins or advanced glycation end products (AGEs). The AGEs accumulate in tissues and organs throughout the body and remain there for a very long time. AGEs fuel inflammation—its like pouring lighter fluid onto your grill—and are linked to accelerated aging, excessive wrinkles, diabetes, heart disease and cancer.

Foods high in protein and fat (such as animal products like beef, pork, poultry, fish, seafood, and lamb), and foods high in sugars (such as fruit, high-carb veggies and sweetened desserts), that are cooked at high temperatures are just loaded with AGEs.

Visual evidence of the chemical reaction that creates AGEs is the browning of your food and those telltale browned or burnt edges. That char on the steak, those grill marks on the chicken, that toasting on the marshmallow—all evidence of AGE formation. And, AGEs fuel inflammation, which in turn accelerates the aging process and increases your risk of developing a chronic disease like diabetes, heart disease and cancer.

So, how can you still enjoy your weekend barbecue—without consuming a platter full of AGEs?

Here are my health coach hacks of how to modify your grilling obsession without entirely spoiling the party:

DO:  Use dry high-temperature cooking methods sparingly—certainly not every day and only a few times a month if possible.

DO:  Trim-off those browned edges and burnt fat—loaded with AGEs!

DO:  If you must grill, broil or fry, be sure to marinate foods in liquids and seasonings—lemon juice, vinegar, wine, broth, olive oil. Add herbs and spices, including garlic, mustard, thyme, sage, tarragon, and others. Marinating foods can help delay the reactions that lead to glycotoxin formation.

DO:  Whenever possible, switch to using low-heat cooking methods that employ water or liquid, like poaching, stewing, braising, boiling, steaming, and slow-cooker and hot-pot cooking.

DO:  Rearrange your menu. Reduce the number of grilled items offered and make smaller portion sizes of AGE-laden items. Load up on raw vegetable salads, fresh fruit and other non-grilled delights.

And, I expect to get an invitation. Medium rare for me.

Sources for research nerds and naysayers:

DISCLAIMER: This information provided is for educational and informational purposes only. It is not intended nor implied to supplement or replace professional medical treatment, advice, and/or diagnosis. This information is to be used at your own risk based on your own judgement. See complete disclaimer.