11 Ways to Eat Better at Your Summer Cookouts
11 Ways to Eat Better at Your Summer Cookouts
Beverages aside, a traditional cookout spread features a lot of foods that are surprisingly high in sugar and calories. Classic cookout condiments, sides, and even buns can come packed with the stuff, says Jim White, R.D.N, an exercise physiologist and owner of Jim White Fitness & Nutrition Studios. The same is often true of store-bought spice rubs and dressings, adds William Duffy, MD, a physician and personalized medicine expert with Penn Medicine.
What’s the problem with sugar, specifically? If you’re referring to the type in whole fruits, vegetables, and dairy, there is none. But the added sugars found in many processed and packaged foods have been linked to everything from heart disease and obesity to liver damage. And that's a problem, considering that the average American consumes roughly 82 grams of sugar a day, according to a report from the University of California, San Francisco - more than double the 39 gram limit recommended by the American Heart Association.
If you’re a fan of summer cookout foods (and who isn’t) here are some foods you should watch out for this summer, as well as some healthy alternatives.
1) Hot dog and hamburger buns.
“Believe it or not, traditional buns can be loaded with sugar,” White says. While “loaded” is a relative term, especially on a scale that includes soft drinks, a single bun can pack up to 7 grams of sugar, which is well over a teaspoon, according to the USDA.
2) Swap out with: Food For Life Buns Hot Dog Ezekiel Organic, 16 Ounce (Pack of 6)
Food for Life
amazon.com
Duffy recommends opting for whole-grain or sprouted-grain buns, as opposed to plain old white-bread rolls. Food for Life Baking Company’s Ezekiel 4:9 Whole Grain Burger Buns have 0 grams of sugar.
3) Ketchup.
Your favorite summer condiment may look relatively innocuous, but a single tablespoon of Heinz tomato ketchup contains 4 grams of sugar - much of it from high fructose corn syrup.
4) Swap out with: Heinz Reduced Sugar Tomato Ketchup 13 oz. Squeeze Bottle
HEINZ
amazon.com
$24.64
White says whole tomato slices are the healthiest alternative. But if you’re not willing to go without ketchup, Heinz makes a “reduced sugar” variety that boasts just one gram of sugar per tablespoon-sized serving. Duffy says mustard is also a great sugar-free option -assuming you don’t opt for honey mustard, which tends to include lots of sugar.
5) Barbecue sauce.
The amount of sugar in barbecue varies a ton from sauce to sauce, but thick, tomato-based sauces are likely to be higher in sugar than thinner, vinegar-based ones.
6) Swap out with: Bone Doctors Carolina Bold Barbeque Sauce 12.5 fl oz
Bone doctors
amazon.com
$8.74
Look for low-sugar options like Carolina Bold from Bone Doctors’ Barbecue Sauce, which includes just 1 gram of sugar per 2-tablespoon serving.
7) Baked beans.
You know why these taste so good? Ketchup. And BBQ sauce. And sometimes even a little brown sugar or corn syrup thrown in for good measure. Beans are fiber-rich and gut-filling, but if you're going to serve them beside a meal, try this simple salad instead.
8) Salad dressing.
Some popular salad dressings - including, perhaps surprisingly, many ranch-style dressings - are quite low in sugar. But White says many salad dressings in the supermarket contain heaps of sugar - especially low-fat or “light” dressings, which often substitute sugar for fat.
Fortunately, White says a simple blend of olive oil, vinegar, lemon, salt, and black pepper makes for a delicious dressing. Here’s another easy-to-make, no-sugar recipe for a simple vinaigrette.
9) Potato salad.
It probably won't come as a surprise to learn that many pre-made, store-bought potato salads are high in sugar. But even if you’re enjoying homemade potato salad, you have to watch out for the relish. Depending on the brand you buy, relish can contain up to 4 grams of sugar per 1-tablespoon serving, according to the USDA.
To cut down on your sugar intake without skimping on your favorite side dish, White advocates a DIY approach. Skip the store-bought potato salads and make your own instead, like this low-sugar option. (Also, skip the relish.)
10) Spice rub.
While the amount of sugar varies from product to product, many spice rubs “are loaded with salt, sugar and preservatives,” Duffy says.
12) Marinades.
Meat marinades can pack a ton of sugar-4 grams or more per serving, in some cases. That's why White advocates for vinegar-based marinades infused with fresh or dried herbs like rosemary. Not only are they low in sugar, but “vinegar-based marinades help reduce the amount of carcinogens that form during high-heat cooking,” he says. “Adding herbs like rosemary may boost the protection from carcinogens.” Try this simple, no-nonsense marinade recipe.
13) Commercial margarita mix.
Yeah, this stuff is basically all sugar. Four ounces may have only 100 calories, but you’ll knock back 25 grams of sugar. Swap it for...
14) Swap out with: Fresh-squeezed citrus juice and seltzer.
It’s summer. It’s hot. You don’t want a sugar crash weighing you down mid-cookout. So freshen up your cocktails the simple way.
15) S’mores.
It’s tradition to burn some marshmallows over the fire and add a square of sugar in chocolate form and then smush all that between two squares of sugar in cracker form, yes. But there are more delicious traditions to start and enjoy as your cookout winds down. Traditions such as…
16) Swap out with: Grilled fruit.
First off, grilling fruit is waaaaay less involved than sloppy S’mores. Just peel and split a banana and toss it on the grill grates. Or halve and pit a peach. Or toss on some pineapple rings. The heat will caramelize the natural sugars in the fruit, resulting in a sweet treat without the guilt-or melted chocolate mess.
17) Double IPAs.
Beer brewers are not required by law to list the caloric content of their products. Some do. Most don’t. The dirty secret behind many craft beers is that just one bottle or can may contain upwards of 200 calories. One general rule: The higher the alcohol by volume (listed as “ABV” on the beer), the higher the caloric content. So, double IPAs, which tend to contain more than 6.5% ABV, will usually have more calories than beers with less ABV. Change out the double IPA for...
18) Swap out with: Session IPAs
These beers have that hoppy flavor you love from IPAs, but dial back the booze. You’ll drink fewer calories, but still have a beer you can enjoy with grilled foods.
These smart swaps will help you slash sugar, cut calories, and preserve deliciousness