Sitting on the deck watching my dad barbecue homemade kebabs and Indian spiced corn on the cob is one of my fondest childhood memories. My mom and grandmother would be cooking in the kitchen, with my whole family over to enjoy the delicious food and company.
Summer barbecues are on my list of life’s simple pleasures because they bring together food, laughter, good company, summer weather, and maybe even a bonfire after sunset — but food is usually the centerpiece of these summer get-togethers.
As a lifestyle medicine physician, I believe our health and the meaningful habits we create around it should make our lives better, not limit them. That means we shouldn’t have to eliminate our favorite cultural and family traditions to support our long-term well-being. Instead, we can make a few intentional upgrades that add more nutrition, flavor, and cancer-protective foods to the table.
This is important because typical barbecue foods include red and processed meats in addition to refined-grain breads, desserts, sugary drinks, and alcohol — none of which are healthful, and some of which are directly linked to an increased risk of various cancers, particularly colorectal, breast, and prostate.
My goal as always is to empower you, so I’m not saying that you should stop barbecuing. But what I am saying is that there are some simple upgrades that can help you enjoy all the summer flavors while also supporting your health. One of my favorite lifestyle medicine strategies is to focus on adding before subtracting.
Here are some of my favorite healthy summer barbecue upgrades.
Make Colorful Grilled Veggie Kebabs
Grilled vegetables bring bright colors, texture, and flavor to any barbecue spread. My favorites are colored bell peppers, mushrooms, zucchini, and red onion. They all grill beautifully while adding fiber, vitamins, minerals, and cancer-protective antioxidants. Other must haves include corn on the cob and grilled pineapple slices.
The good news? Fruits and veggies don’t form the cancer-causing compounds you get with grilled meats because they lack the creatine found in muscle tissue. They also help naturally crowd out some of the less nutritious options.
Add a Plant-Based Burger or Protein Option
Swap out traditional burgers for plant-based burgers made of black beans, lentils, chickpeas, or soy. These burgers provide plant protein along with fiber and all the beneficial plant compounds. Or add tofu cubes with your favorite marinade to your veggie kebabs if you don’t feel like having a burger.
Plant-forward dietary patterns are consistently associated with a lower risk of death from cancer and are associated with overall better health outcomes.
Upgrade Your Bun
Choose whole-grain buns instead of refined white buns as a simple way to add fiber and nutrients to your meal. Fiber is one of the nutrients most Americans fall short on, and whole grains are a good source.
Get Creative With the Sides
Traditional barbecue sides include mac and cheese, potatoes, or white-pasta salads. Make your sides more colorful by adding a summer quinoa salad, vinegar-based coleslaw, roasted sweet potatoes, fruit plate, or gazpacho.
Add in your favorite beans, fresh herbs, and citrus for extra plant protein and flavor. Keep as much of the edible fruit and veggie skins on to boost fiber content.
Make Hydration More Fun
Make a pitcher of fruit- and herb-infused water or sparkling mocktails featuring seasonal fruit to stay hydrated on hot summer days. This is a great swap for sugary drinks and alcohol. My favorite combinations include berries, citrus, mint, and basil.
If You Are Grilling Meat
If you are grilling meat, here are a few simple strategies to reduce carcinogen formation.
- Use antioxidant-rich marinades made of herbs, spices, citrus, and vinegar before grilling. Acidic marinades with citrus and vinegar may reduce the formation of cancer-causing compounds.
- Choose poultry and fish over red meat, and limit processed meats. When grilling red meat, choose leaner cuts and cut off visible fat.
- Minimize prolonged exposure to high heat by precooking meat through alternative cooking methods like braising, steaming, baking, or microwaving. Flip food frequently, avoid intentionally charring, and cut off any charred areas before eating.
As a mom and lifestyle medicine physician, I care about reducing cancer risk as much as I care about creating joy-filled magic moments with my family. So, as with everything else, summer barbecues aren’t about perfection — they are about meaningful connections. Adding in a few intentional healthy upgrades can help you enjoy the family traditions you love while also protecting your long-term health down the road.
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