For those who managed to survive the Rosh Hashanah meals without adding 2 or 3 kg to their weight, an equally great challenge is expected: Hol Hamoed Sukkot. The barbecues and picnics include meats, pita, hummus, french fries, sweet drinks, and beer – and eating is almost non-stop.
But what is more important to know is that the grill itself is considered a less healthy cooking method. Why does this happen, and what can be done about it?
Why is grilled meat considered less healthy at all?
The issue is mainly the high temperature. Rapid grilling at high temperature creates more harmful substances compared to slow cooking or baking. When meat is exposed to very high heat, especially over glowing coals, substances named HCA (heterocyclic amines) and PAH (polycyclic aromatic hydrocarbons) are formed. These substances are formed from a combination of proteins, creatine, and fat at high temperatures.
When fat drips from the meat onto the coals – it burns and creates smoke that also contains PAH. This smoke rises back up and is absorbed into the meat. That is, not only is the heat itself problematic – the smoke that comes "from below" also contributes to exposure to harmful substances.
The burnt parts of the meat are actually areas where extreme chemical breakdown has occurred. The darker the meat – the higher the concentration of unwanted substances. There is no "a little charred is fine" here – even small amounts accumulate over time.
So as we said, the problem is not necessarily the meat itself – but the method of preparation.
The nutritional value of grilled meat
Even as a vegetarian, it is important to explain that meat, chicken, and fish are also an excellent source of protein, iron, zinc, and B12. There are differences between the different types of what we grill. Here are a few examples:
Beef
- Sirloin – a relatively lean cut. About 180–220 calories per 100 grams, medium fat, cholesterol around 70–80 mg. A relatively good choice for those who want red meat with less fat.
- Entrecote – one of the fattiest cuts. About 250–300 calories per 100 grams, with a very high fat percentage (sometimes over 20%). An average steak contains at least 250 grams, meaning at least 750 calories on its own, not including salads, pita, drinks, and more. In terms of cholesterol, it is similar to sirloin – about 75–90 mg cholesterol.
- Filet – also a relatively lean cut, about 150–180 calories per 100 grams, little fat, relatively low cholesterol. About 65–75 mg cholesterol – usually the lowest in beef. A preferred choice for those looking for quality meat with less fat load.
- Ribs – very high fat percentage. About 300 calories and even more per 100 grams, with a significant fat percentage and high cholesterol. Here too – the flavor comes from the fat.
- Chicken breast – the leanest choice. About 120–150 calories per 100 grams, almost fat-free, relatively low cholesterol – about 60–65 mg cholesterol. Very suitable for those looking for a healthier, dietetic option.
- Wings – Much higher fat. Wings with skin (grilled or fried) about 18%–25% fat and it can reach higher, depending on the amount of skin and method of preparation. About 200–250 calories per 100 grams, with skin containing saturated fat. About 90–110 mg cholesterol per 100 grams (grilled or cooked). It is very easy to eat more of them than intended. If you eat 5–8 wings without paying attention, in practice you easily reach 400–800 calories.
- Chicken thigh skewers – darker meat, juicier – and also fattier. About 200–230 calories per 100 grams, medium-high fat, medium cholesterol. A common choice – and relatively recommended for those on a weight loss or maintenance diet – an average skewer has about 150 calories.
Processed products
- Hot dogs – about 250–300 calories per 100 grams, meaning at least 100 calories for a single hot dog, with a very high fat percentage, high cholesterol. In addition: High amounts of salt, nitrites, and preservatives. Studies (such as in the WHO) link processed meat consumption to an increased risk of cancer.
- Kebab – depends on the composition – but usually includes a fat mixture, therefore about 250 calories per 100 grams and even more, high fat, high cholesterol. Sometimes also high addition of salt and spices.
So what to do? Damage can be reduced
- You don't have to give up the barbecue – but you should be smarter. Here are a few tips:
- Marinate the meat before grilling – studies show a significant decrease in HCA formation, especially when ingredients like lemon, garlic, or herbs are included.
- Grill only over gray coals, not over open flame – this lowers the extreme temperature and the formation of harmful substances.
- Turn the meat frequently – less direct exposure time to high heat means fewer carcinogens.
Remove burnt parts – don't eat the "black." - Prefer lean and fresh meats – less fat means less dripping and less harmful smoke.
- Add vegetable skewers and salads – antioxidants (like vitamin C and polyphenols) may reduce some of the oxidative damage.
- Hot dog substitutes – if this is a dish given to children, plant-based hot dogs are unequivocally preferred.
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