Grilling or Frying – The Health Debate


Nothing is better than the sun shining, trips to the beach or lake, and a nice steak on your plate. But what’s the best option for cooking? Should you grill? Is that really the healthy option? Maybe it should be pan fried? With so much focus on health lately it’s hard to muddle through all the conflicting reports and studies. What really is the healthier option, grilling or frying food? To make the best choice and keep your body running in tip top shape for all your favorite summer activities, let’s dive into the nitty gritty of grilling versus frying.

Grilling will always be your healthier option if for no other reason than the fact that as you grill food, fat drips off of it and through the grates. Not to mention grilled foods retain more nutrients than fried foods.

When you fry your food you’re adding oil into the cooking process, which is adding extra fat to your food. Even pan frying with a little bit of oil or butter is still less healthy then grilling. Since the fat leaving your food has no place to go so your food just sits in it.

Different Types of Frying

When you think about fried food, I’m willing to bet the first thing that comes to mind is fried chicken. That crispy golden brown crust is a staple for Sunday dinners and can start any mouth watering. But frying up chicken isn’t the only form of frying.

  • Deep frying is submerging your food into a hot fat, usually oil, in order to get a crispy, golden brown crust. That fried chicken you ate at the buffet this weekend was most definitely deep fried.
  • There’s also pan frying, which is done in a frying pan using a small amount of oil. Pan frying does not submerge the entire piece of food, but it traps any fat that cooks out of your food in the pan with it.
  • Lastly, there’s stir frying. Stir frying usually includes a wok, which is a round bottomed frying pan that cooks meats and veggies quickly in a small amount of fat at a very high heat.

These different frying methods also have different effects on the body and overall health.

Concerns With Frying

When you think about it logically, if you submerge your meat into all that oil, some of it will definitely transfer over to the meat itself. That’s one of the main reasons that frying food can be so unhealthy.

As you eat the food that has absorbed all that oil and fat, it can increase your blood cholesterol levels. Although your body does need cholesterol to build healthy cells, high cholesterol can cause you to develop fatty deposits in your blood vessels and lead to an increased risk of heart disease, stroke, and other cardiovascular diseases.

Since fried foods are also higher in fat and calories it can also cause weight gain. There are a myriad of health risks associated with being overweight such as heart disease, stroke, type 2 diabetes, cancer, kidney disease, and so much more.

Not only that, but being overweight can also affect your quality of life; aches and pains can be magnified, performing simple tasks can be much more difficult, even sleep can be affected. Why put yourself through that when there’s an even tastier option?

Although some vitamins are retained when frying foods, it has been noted that much of the vitamin E is lost along with a decrease in beta-carotene and vitamin A. Studies have also found that heating oil so hot for deep frying can generate potential carcinogenic compounds.

Overall, if you’re looking for a healthy way to cook, than frying isn’t it. With all the health problems it can cause it’s not worth it. Luckily, there’s a better way.

Benefits of Grilling

As we’ve gone through all the concerns with frying, you may find yourself a little disheartened. Sometimes it can seem like everything that tastes good turns out to be so bad for our health. Luckily, grilling is not only a better option for your health but it’ll also taste just as good, if not better, than frying.

As we already discussed, when you’re frying meats and vegetables, they absorb all that fat and excess cholesterol. Grilling is not like that at all.

When using an outdoor grill, the fat will simply drip off your food and through the grates instead of sitting and absorbing all those excess calories. To make your meal even healthier you should try to choose meats that are lean cuts such as sirloin steak, skinless chicken breasts and pork tenderloin.

This will also lead to you consuming less calories and fat and will keep you on the path towards a healthier body. Grilling lean meats and vegetables is paramount to keeping up a healthy weight which can help lead to lower risks of heart attack and stroke.

Grilling vegetables can be especially good for your health as they retain more nutrients than other cooking methods. Not only that but the flavor is also naturally enhanced. The heat from the grill causes the natural sugars to caramelize and for the vegetables to taste sweeter and more flavorful.

Often one of the most overlooked benefits is that you’re outdoors. Most people have outdoor grills that they fire up when the weather’s nice. This gets the adults outside and the kids away from iPads and onto the swings. It’s important family bonding time that can reduce stress levels and ease anxiety. Not to mention it’ll be a whole lot of fun!

Grilling outdoors can be key to developing a healthier self. Not only will your meats and vegetables contain less fat but they’ll taste great and also keep the kitchen mess to a minimum. It’ll get the family outside, away from the television and computers, and create memories for years to come.

Making Tasty Grilled Food

Sure, grilling may be better for your health but it won’t be like your Sunday dinner fried chicken. Well, there may be a slight truth to that. You won’t be able to grill up fried chicken like grandma but you can make healthy, very tasty grilled food that can be enjoyed by all your family and friends. You just may need to plan ahead.

Marinating meats will only increase it’s tenderness, adding more flavor and moisture. Most marinades can be whipped up quickly and will only need to blend with the meat for thirty minutes or so. Of course if you’re looking for more flavor you’d want it to soak in longer.

Making your own marinades also helps you control the ingredients you’re putting into your body. You can control the amount of sugar and salt that’s added. There are a few different ingredients that can be added to any marinade to make it flavorful and juicy:

  • Fat – This helps the meat retain moisture. Examples can be olive oil, coconut oil or mayonnaise.
  • Salt – This helps to loosen muscle fibers and can make the meat more tender. Examples include regular old salt or soy sauce.
  • Acid – Acids help to boost flavor. Examples include balsamic vinegar, red wine vinegar and apple cider vinegar.
  • Sugar – Sugars also help to make the meat more flavorful and tender. Examples include ketchup, brown sugar and molasses.
  • Seasonings and herbs – If you’re looking to kick up the flavor then adding in some fresh herbs will do just that.

Just make sure to keep an eye on the amount of sugar and salt you’re adding, and you’ll find yourself whipping up the perfect marinade.

Spice Or Dry Rubs

While marinades are a perfect way to enjoy your dinner, another option is a simple spice rub. Mixing together salt, cumin, pepper, brown sugar and paprika and then rubbing it all over chicken or pork will kick up the flavors another notch. A spice rub would also guarantee a caramelized crust on the meat making for a delicious dinner tonight and even better leftovers for lunch tomorrow.

While marinades and spice rubs can be made from scratch you could always purchase them from the market. Just keep in mind that these store mixes may have more salt than ones prepared at home. To lessen all that excess salt it may be prudent to just use half of the package instead of the whole thing. Either way, it’s just another convenient option to have on hand when you’re running late and need to whip up a quick dinner.

If you’d like to learn more about marinades and spice rubs you can check out my article “Rubs and Marinades What are They And When To Use Them“.

Some Other Ways of Adding Flavor

Besides marinades and spice rubs, another way to make your grilled food tasty is to use lemons and limes. Grilling up some salmon seasoned with just salt and pepper can be taken up a notch if sliced lemons are added.

Allowing the acid of the lemon to drip into the fish will create a flaky, flavorful dinner you’ll be talking about all night. Limes grilled with chicken breasts seasoned with chili powder and cumin will also have your taste buds singing. Healthy food does not have to be boring. Thinking outside the box and using new ingredients and flavors will keep you and your family outside on the grill.

Grilling isn’t just for meats and vegetables though. A pineapple on the grill is an absolutely delicious side dish. You can grill it up on it’s own and it will be as tasty as ever, or you can make a simple marinade of honey, lime juice and cinnamon for an exotic treat.

Once you try that fruit out on the grill you may be inclined to grill up some bananas or peaches. Grilled fruit kabobs would be another excellent side. Keeping yourself healthy and enjoying your outdoor grill is only limited by your imagination.

A hamburger may just be a hamburger until you grill it. Some food is just like that, it’s better on the grill. A grilled burger or grilled chicken has a nice smoky taste that you just can’t get from pan frying. No spices or marinades needed to get that.

Plus, if we’re talking about the benefits of an outdoor grill then we need to talk about kitchen mess. Coming home after a long day at work the last thing anyone wants to do is prepare a big meal and then deal with the kitchen cleanup afterwards. Grilling takes that away. Maybe a few dishes here and there but it’s nothing like frying up some chicken and then putting it in the oven to bake. By the time you’re cleaned up, it’s bedtime. Grilling keeps the kitchen mess small and manageable.

The Outdoor Grill Convenience

Not only is grilling food a healthy habit to get into, it’s also a convenient one. Outdoor grills can be taken anywhere. They come in all sizes and all different price ranges so there’s sure to be one that fits your needs and budget.

Just think of all the outdoor activities you can be involved in and still be able to eat a healthy dinner with lean meats and vegetables. Imagine inviting your friends kayaking and after working up a bit of a sweat and an appetite you’d be able to pull out your grill and cook everyone a delicious steak with a side of broccoli. Not only are you eating healthy, but you’re exercising. You’re being active, enjoying the outdoors, and eating right.

Not only can grilling keep you exercising more but it can also increase your bond with your family. One of the most popular family favorite activities is camping. Gathering around the campfire and telling spooky stories can be so much fun. You can easily grill up some hamburgers for the kids and maybe even make them a side of s’mores. You can even make some popcorn over the grill! Those camping trips will be times you remember forever and hold a special place in your heart.

If you need help picking a grill, I have an excellent article to help you pick exactly what grill will work best for you. You can find it here “Fuel and Flavor: Picking The Right Grill for You“. I also have one to help you size what grill you need that you can find here “Picking the right size grill for you“.

Conclusion

Frying food can be tasty but it just doesn’t have the benefits that can be found from grilling. Grilling can give your food an extra smoky and juicy flavor, all while keeping calories low. Owning a grill can get your family outside, whether for a family meal, a party with friends or at the end of a hike. Grilling is also inclusive of all different diets; low carb, vegetarian and even vegan, there’s something for everyone.

While your first thought might be that fried foods are certainly tastier, after reviewing the facts it’s easy to see why grilling wins out. It seems pretty obvious that there is no debate regarding grilling versus frying. Fried foods are loaded with unhealthy fats that can increase your weight, your cholesterol and cause a myriad of health problems and just give you an overall feeling of tiredness. Grilling offers less calorie consumption, less fat, an increase in fruits and veggies and the chance to be outside. The only question that seems to remain is what are we grilling tonight?

As Always, Happy Grilling

Jayson

Hi, my name is Jayson I love spending time outside with my family and cooking on my grills. I started this site to help teach people how to get the most out of the grills and how you make good and healthy-ish BBQ. To learn more about me, Click Here

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