Even though the fourth of July is behind us, that doesn’t mean there aren’t ample opportunities for a BBQ. While you can’t go wrong with the barbecue classics like hamburgers, ribs, fried chicken, and potato salad, if you’re trying to be mindful of your health and plan to lose weight, not all of these staples are going to meet your nutrition needs. So, for the sake of saving yourself an upset stomach and the extra calories, we asked the experts what the worst BBQ food was for weight loss.
We spoke with Trista Best, a registered dietitian at Balance One Supplements, and Catherine Gervacio, a registered dietitian from Living.Fit. They agree that the worst, and most popular, BBQ food for your overall health and weight loss is hot dogs. This is because hot dogs are processed meats that are rich in fats, high in sodiums, and overloaded with calories. Find out more below!
Hot Dogs Are The Worst BBQ Foods For Weight Loss
If you've ever been to a summer cookout, you've likely enjoyed a hot dog fresh off the grill. They're inexpensive, easy to cook, and, frankly, delicious. Plus, they come with incredible toppings like ketchup, mustard, and gut-healthy sauerkraut. However, hot dogs are made with processed meats that Best warns that they're horrible for your overall health. "Unfortunately, [hot dog meat] is high in saturated fat, sodium, and nitrates," she says. "This combination of compounds is known to lead to chronic disease like cancer, obesity, and heart disease." Yikes!
Gervacio agrees that tube-shaped meats like hot dogs and Italian sausages are rich in processed meats that make our taste buds extremely happy—but, unfortunately, they can just end up upsetting your stomach and cause weight gain. She explains that these meats "have a mix of fat and meat to make them more flavorful. This means it contributes a lot of calories from fat." And, along with all that fat and mystery meat, hot dogs could contain another potentially deadly ingredient: nitrates. Gervacio says these chemicals have been "linked to cancer."
But, that doesn't mean you can't enjoy some tasty barbecued hot dogs. If you want all the tasty flavor of these processed options without facing the consequences, Gervacio suggests "choosing ground, lean meats and cooking them with available seasonings." She assures us that "a 90% ground beef is just as tasty as a sausage when cooked with a sausage seasoning available in the market." Yum!
Similarly, Best agrees that there are plenty of healthy barbecue alternatives. "Some healthier alternatives to processed meats like hot dogs included grilled chicken or grilled carrots," Best recommends. "That's right, carrots can be grilled and reach a similar texture has hot dogs but without the calories, fat, and nitrates." Check out these healthy grilled chicken recipes to shrink your waistline.
Another unhealthy aspect to consider when it comes to hot dogs are the white buns they're served with. Even though this bread product may seem essential to the meal, it can actually take a toll on your health and put a dent in your weight loss plans when consumed in excess.
Best notes that white bread is "highly processed and contains refined carbohydrates," which can lead to a number of health concerns. "Their refined nature makes them inflammatory and can cause a rapid glucose response. This spike and ultimate decline leads to loss of insulin sensitivity and weight gain," she says.
If you want to avoid these health issues, Best offers some suggestions, "Going bun-less or opting for a whole grain breads is the best way to replace refined carbs and white bread," she says. "You can also enjoy a lettuce bun with iceberg lettuce, which will up your nutrient intake simultaneously." You can't go wrong with adding an extra veggie to the mix!
The Bottom Line
Even though attending and hosting barbecues is a tried and true summer activity, it's important to keep your overall health in mind and remember to stick to your weight loss goals. But that doesn't mean you have to skip out on all the fun—or the food! If you follow Best and Gervacio's advice, you can enjoy a cookout meal that's both delicious and good for your health.
