Grilling Made Healthy

May 18, 2023
Ann Louise Gittleman, PhD, CNS

Ann Louise Gittleman, PhD, CNS

Award-winning nutritionist and New York Times bestselling author.

The One Thing You Should Always Do First

Summer is peak grilling season, and it’s one of my favorite things to do at home when family and friends come over. If you’ve read about potential health risks associated with grilling, like exposure to carcinogens and advanced glycation end products (AGEs), it can seem discouraging. However, if you arm yourself with a little bit of knowledge, there’s really no need to worry. In this blog, I’ve compiled my best advice to help you eliminate any potential health risks and get back to the “thrill of the grill”. As you’ll soon learn, it all starts with marinating!

First up, let’s tackle a topic I cover extensively in my book, Radical Longevity, and that’s AGEs. These molecules clump together and accumulate in the liver and other tissues, causing inflammation and oxidative damage throughout your body. 

AGEs formation in the body has a number of origins, but diet is a big factor. Simply put, how you cook your food is just as important as what you cook. High and dry methods of cooking (like grilling and sauteing) yield much higher levels of AGEs than slow and wet methods like steaming. But, the good news is, there’s a simple fix. In this article, I share what AGEs are, where they come from, and how you can easily reduce them. 

Quick Tip

How to Grill Safely and Avoid Carcinogens

Nothing says outdoor fun more than a cookout! However, health-wise, the oxidative reaction of charcoal grilling (a combination of browning and charring) is somewhat toxic. Food can also soak up added chemicals from charcoal briquettes.

Therefore, if you’re a charcoal fan, please be sure to trim off any charred, burned, or blackened portions of your food. Gas grilling is another option, especially if you have no sensitivity to hydrocarbons, the by-products of gas combustion.

The safest way to protect your food from harmful substances formed during the grilling process is to marinate, marinate—and then marinate some more! Research shows marinades can reduce carcinogen production as much as 99%.

Non-GMO, gluten-free dark beer makes one of the best marinades. I’m also a fan of foregoing the standard oil component for bone broth because of concerns with heating the oil so much (see video above for more details).

Or, if you do use oil, combine about 1 cup of avocado oil with 1/2 cup of freshly squeezed lime or lemon juice, and 1/4 cup of apple cider vinegar seasoned with some of your favorite herbs, such as rosemary,oregano, and thyme. For a sweeter marinade, you can add a little stevia or monk fruit sweetener. Remember to use extra caution with ground meat, which is more subject to oxidation than whole meat, so cook it as soon as possible.

Featured Article

Featured Video

Grilling?  Don’t Make This Marinade Mistake!

Grilling? Don’t Make This Marinade Mistake!

Renowned nutritionist and New York Times bestselling author, Ann Louise Gittleman shares some keen insight on healthy grilling habits, and the secret to avoiding common mistakes that produce toxic materials when you grill.

Featured Podcast

The New Truth About Aluminum Toxicity – Episode 106: Dr. Bill McGraw

The New Truth About Aluminum Toxicity – Episode 106: Dr. Bill McGraw

Join The First Lady of Nutrition as she welcomes back research scientist, Dr. Bill McGraw. Dr. McGraw specializes in working with detoxing clients from heavy metals – especially aluminum and mercury – and treating people using Rife technology. In this compelling interview, Dr. Bill and Ann Louise focus in on the little-known history of aluminum poisoning and toxicity including aluminum’s environmental and biological effects over the decades, how fluoride in our drinking water is a waste product of aluminum, the connection between aluminum and various diseases today, and most importantly solutions and safeguards to combat this epidemic. This is another amazing interview you won’t want to miss to learn why high silica Fiji Water may be your best heavy metal chelator.

Featured Product

Radical Longevity

“This book is chock full of the latest research on aging and it gives the readers a hopeful, uplifting message. You can control how you age through attention to hormones, diet, exercise, and targeted supplements.”  

– Amazon Customer 

Featured Recipe

Marvelous Marinades

These are some of my favorite marinade recipes. You’ll notice I tend to rely on avocado oil here because it does so well with high heat. But, as I mentioned in the video above, I’ve also started forgoing oil and using bone broth instead. Then, you can add oil at the end of cooking for a nice finish.

Related Articles and Podcasts

Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


Submit a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Pin It on Pinterest

Share This