With the recent spell of hot weather, many of us are dusting off the BBQ and taking the cooking outside.
Then we spot the headline that tells us barbecued food can create harmful substances in our food. These harmful substances are known as polycyclic aromatic hydrocarbons – I think we’ll stick to PAHs for short!
The good news is that you can make your BBQ food healthier and delicious by adding in herbs and spices.
So, what’s the problem with barbecued food? When you grill meat, poultry or fish at high temperatures, it can produce PAHs, which are not good for health. These substances are produced when fat and juices from the food drip onto hot coals or heating elements, causing smoke and flames. PAHs can stick to the surface of grilled foods, posing potential health risks when eaten regularly and in quantity.
Herbs and Spices: Adding herbs and spices to marinades, rubs and mixed into homemade burgers/kebabs can make a big difference. They not only add great flavour but also provide natural substances that act as antioxidants. Antioxidants help prevent the formation of harmful substances such as PAHs during grilling.
Top tips for tasty, healthier barbecued food:
- Marinate with herbs and spices. Create delicious marinades using herbs such as rosemary, thyme, oregano or spices such as garlic, cumin, turmeric, coriander. These ingredients not only make the food taste better but also help reduce the formation of PAHs.
- Make your own marinades – by doing this you can ensure you use good quality oils and ingredients. Many shop-bought marinades contain low quality vegetable oils, which are not as heat stable, and also contain added sugar. You can make a healthier marinade yourself with good quality oil and no sugar!
- Precook foods before grilling on the barbecue to further reduce PAHs. This cuts down the barbecue time and lowers exposure to higher temperatures.
- Wrap delicate foods like veg, fish, small pieces of meat, in foil or put them on skewers. This helps prevent direct contact with the grill, reducing formation of harmful compounds.
- Avoid charring/blackening of food. Keep flames under control to avoid blackening and excessive smoke. This could increase the amount of PAHs on your food.
- Regularly clean your barbecue grill to remove built-up residue that can contribute to the formation of harmful compounds. A clean grill can mean healthier and tastier barbecued food.
Enjoying a barbecue doesn’t have to mean compromising your health. By adding in herbs and spices to your foods, you can reduce the formation of harmful substances like PAHs and enjoy really delicious foods. So spice up your BBQ and make it both tastier and safer!
References
Siddique A. et al. Polycyclic aromatic hydrocarbons (PAHs) in grilled and smoked foods: a critical review. J. Food Sci Technol. (2015)
Viegas O. et al. Influence of herbs and spices on the polycyclic aromatic hydrocarbon content of barbecued meat. Food Chem Toxicol. (2013)
Paravatti B. et al. Antioxidant and anti-inflammatory potential of selected spices: A Review. Int. J. Food Prop. (2019)