Grilling meat is delicious—but some BBQ habits could be quietly harming your body. Nutritionist Chen Guanrong warns about three “NG” foods you should avoid or handle carefully at your next BBQ.
1. Processed Meats Are a Hidden Danger
Think sausages, bacon, and other processed meats are harmless? Think again. These items often contain preservatives and colorants that, when exposed to heat, can react with proteins to form nitrosamines—compounds linked to cancer. On top of that, high salt, sugar, and additives can increase stress on your liver and kidneys. Chen suggests pre-boiling these meats before grilling to cut down on cooking time, and pairing them with vitamin C-rich veggies like bell peppers or guava to offset potential risks.
2. Too Much Sauce = Trouble
Slathering BBQ sauce or honey glaze generously might taste amazing, but under high heat, the sugar reacts with protein in a process called glycation. This produces advanced glycation end products (AGEs), which accelerate aging, trigger chronic inflammation, and, over time, increase the risk of diabetes and heart disease. Tip: brush lightly and avoid over-charring.
3. Fatty Cuts Can Backfire
Those succulent, fatty pork belly slices? They’re a double threat. High-fat meats can raise cholesterol and blood lipid levels, increasing your risk of fatty liver. Plus, when fat drips onto the charcoal, it produces smoke packed with polycyclic aromatic hydrocarbons (PAHs), a known carcinogen that sticks to your food. Chen recommends using a grill pan instead of a direct charcoal grill to reduce smoke exposure and prevent charring.
Grilling doesn’t have to be risky—choose your meats wisely, go easy on the sauce, and cook smart. Your taste buds—and your body—will thank you.
