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8 healthy barbecues – healthy options for summer barbecue



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Apart from the drinks, a traditional cookout spread has many foods that are surprisingly high in sugar and calories: classic Cookout spices, side dishes, and even bread rolls can be packed, says Jim White, RDN, a sports physiologist and owner of Jim White Fitness & Nutrition Studios, as well as retail spice massages and dressings, adds William Duffy, MD, a doctor and expert on personalized medicine at Penn Medicine.

What is the problem with sugar specifically? If you refer to the type of whole fruits, vegetables and dairy products, there is no but the sugar supplements that are used in many processed and packaged foods It is a problem when one considers that the average American, according to his own words, is at risk for heart disease and obesity According to a report from the University of California, San Francisco, it consumes about 82 grams of sugar daily – more than double the 39-gram limit recommended by the American Heart Association.

If you are a fan of summery cookout foods (and who are not). Here are some foods that you should look out for this summer, as well as healthy alternatives.

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1

Hot Dogs and Hamburger Buns.

"Believe it or not, traditional bread rolls can be loaded with sugar," says White. While "loaded" is a relative term, especially on a scale that includes soft drinks, a single roll may contain up to 7 grams of sugar, which USDA far exceeds one teaspoon.

2

Swap out with: Food for Life Buns Hot Dog Ezekiel Organic, 16 oz. (Pack of 6)

Food for Life
amazon.com

Duffy recommends choosing whole wheat bread or sprouts simple old white bread. Food for Life Baker Ezekiel 4: 9 Whole wheat burger rolls contain 0 g of sugar.

3

Ketchup.

Your favorite summer spice looks relatively harmless, but a single tablespoon of Heinz tomato ketchup contains 4 grams of sugar – much of it high in fructose corn syrup.

4

Exchange with: Heinz Reduced Sugar Tomato Ketchup 13 oz. Squeeze Bottle

White says whole tomato slices are the healthiest alternative. If you're not ready to go without ketchup, Heinz makes a reduced-sugar strain that contains only one gram of sugar per serving of a tablespoon. Duffy says mustard is also a great sugar-free option – provided you do not opt ​​for honey mustard, which usually contains lots of sugar.

5

Barbecue sauce.

The amount of sugar when grilling varies from one ton of sauce to sauce, but thick tomato-based sauces are probably higher in sugar than thinner, vinegar-based ones.

6

Exchange with: Bone Doctors Carolina Bold Barbeque Sauce 12.5 fl oz [19659027] Bone Dentists
amazon.com

$ 8.74

Look for low-sugar options like Carolina Bold from Bone Doctors' Barbecue Sauce, which contains just 1 gram of sugar per 2-tablespoon serving.

7

Baked beans.

You know why these taste so good? Ketchup. And BBQ sauce. And sometimes even a little brown sugar or corn syrup, which is thrown in for a good reason. Beans are rich in fiber and well filled, but if you want to serve them next to a meal, try this simple salad instead.

8

Salad dressing.

Some popular salad dressings – including, perhaps surprisingly, many ranch dressings are relatively low in sugar. But White says many salad dressings in the supermarket contain piles of sugar – particularly low-fat or "light" dressings, which often replace sugar with fat.

Fortunately, White says a simple blend of olive oil, vinegar, lemon, salt and black pepper make for a delicious dressing. Here's another easy-to-prepare recipe with no sugar for a simple vinaigrette.

9

Potato salad.

It's probably no surprise that many pre-made, commercially-bought products go Potato salads are high in sugar. But even if you enjoy homemade potato salad, you must pay attention to the enjoyment. Depending on the brand you buy, Relish may contain up to 4 grams of sugar per 1-teaspoon serving, according to the USDA.

White advocates a DIY approach to reduce sugar intake without sacrificing your favorite side dish. Skip the potato salads purchased in the trade and make your own, like this sugar-free option, instead. (Also skip the relish.)

10

Spice rub.

While the amount of sugar varies from product to product, many spice waste "is loaded with salt, sugar and preservatives," says Duffy.

11

Exchange with: Stubb's Bar-BQ Spice Rub, 2 oz. (Pack of 6)

Stubbs
amazon.com

$ 26.71

Stubbs makes a big zero-sugar attrition. Duffy also recommends experimenting with mixtures of dried garlic and rosemary, mixed with pepper, and small amounts of salt.

12

marinades.

Meat marinades can contain one ton of sugar – in some quantities 4 grams or more. That's why White advocates vinegar-based marinades mixed with fresh or dried herbs like rosemary. Not only are they low in sugar, but "vinegar-based marinades help reduce the amount of carcinogens that form when cooked with high heat," he says. "Adding herbs like rosemary can increase protection against carcinogens." Try this simple recipe for the marinade.

13

Commercial margarita mix.

Yes, this stuff is essentially sugar. Four ounces may only have 100 calories, but you'll throw back 25 grams of sugar. Exchange it …

14

Exchange it: Freshly squeezed citrus juice and Seltzer.

It's summer. It is hot. You do not want a sugar crash that bothers you in the middle of the cookout. Refresh your cocktails in a simple way.

15

S & mores.

It is customary to burn some marshmallows over the fire, add a square of sugar in chocolate form and then stroke everything between two squares of sugar in cracker form, yes. But there are even more delicious traditions that can begin and enjoy as the cookout comes off. Traditions like …

16

Exchange with: Grilled fruit.

First, the grilling of fruit waaaaayay is less involved than sloppy smores. Peel and split a banana and throw it on the grill. Or halve and dig a peach. Or take a few pineapple rings. The heat caramelizes the natural sugars in the fruit and results in a sweet indulgence without guilt – or to melt molten chocolate.

17

Double IPAs.

Beer brewers are not legally required to list the calorie content of their products. Some do. Most do not do it. The dirty secret behind many craft beers is that only one bottle or can can contain 200 calories. A general rule: the higher the alcohol content (indicated on the beer as "ABV"), the higher the calorie content. Double IPAs, which tend to contain more than 6.5% ABV, therefore typically have more calories than beers with less ABV. Switch the duplicate IPA for …

18

Exchange with: Session IPAs

These beers have the hop flavor you love from IPAs, but choose the alcohol back. You drink fewer calories, but still drink a beer that you can enjoy with grilled food.


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