Mastering the Art of Buffet BBQ - Indulge Without Compromising Health

Even if you're a die-hard BBQ enthusiast, it's wise to limit your indulgence to a maximum of twice a week. Let's explore 6 reasons why and how to enjoy BBQ smartly while maintaining your well-being!

I'm Thanh, 22 years old, a medical student from Hanoi Medical University. Like most young people, I'm totally hooked on grilled dishes, whether it's street-side BBQ or upscale buffet grills.

However, ever since I learned that improper BBQ consumption can lead to cancer and bring the grave closer, I've refrained from BBQ outings for the past two months.

The Grilling Process Can Generate Two Cancer-Causing Compounds: PAHs and HCAs

You've probably heard a lot about the potential cancer risk of grilled food. After consulting with Mr. Gu, I discovered the two main culprits hidden in grilled meat: polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which can lead to pancreatic, colorectal, and breast cancer.

After thoroughly researching grilling techniques, I'd like to share some tips for fellow grill enthusiasts on how to eat smartly, enjoy a fulfilling meal, and stay healthy.

Because Habit BBQ is conveniently located near my place (I live in Duy Tan-Dich Vong Hau), I often dine here on weekends. So, this article will also share my experience dining at this establishment. It's a Japanese BBQ and hotpot restaurant with a variety of seafood, prime meats, and other grilling options similar to other BBQ joints.

1. Opt for Marinated Selections

Marinating ingredients not only enhances the flavor of grilled dishes but also reduces the amount of fat dripping onto the charcoal and producing harmful toxins. The sauce coats the meat, thus limiting fat runoff. The thicker the sauce, the higher the effectiveness.

Choose marinated meats and thicker sauces for optimal effectiveness

This pork belly dish at Habit BBQ is marinated with vinegar and spicy sauce, which helps reduce toxins

Spicy sauce reduces the formation of HCAs. Spices like parsley, garlic... can decrease HCA levels by up to 60%.

2. Grill with Vegetables, Mushrooms, or Pair with Salad

Grilling alongside vegetables or serving with salad not only enhances the flavor of grilled meat but also scientifically reduces the formation of PAHs and HCAs.

I absolutely love the pork belly rolls with pickled radish at Habit BBQ – knowing their benefits, I'll definitely order more next time

Pairing with vegetables not only makes it less greasy but also very beneficial

When dining at Habit BBQ, every meat dish usually comes with tomatoes, sweet corn, or eggplants. Now you know these types are not just for decoration but also for grilling. So, don't just go for all-meat plates, remember to order extra veggies for grilling alongside.

3. Reduce Grilling Time

Back in the day, my friends used to complain: why are the meat slices so thin like rice paper? Now, it's the thicker slices that make it easier to ingest toxins. At Habit BBQ, the pork slices are quite thin, so they grill quickly. As for beef, it's cut a bit thicker but still not more than 5mm. Now I know this is the restaurant's standard for meat dishes, to prevent customers from grilling one piece for too long, risking burning the outside while the inside remains uncooked.

Pork belly slices are thinly cut to grill quickly

4. Avoid Over-Grilling

Additionally, those who frequently indulge in grilled dishes know that the grill plate quickly chars and accumulates charcoal residue. The thicker the meat, the higher the risk of the outside burning while the inside remains raw. Grilling for too long leads to charring, resulting in more PAHs and HCAs.

Avoid over-grilling, if any piece chars, just let it go instead of regretting

If any piece is left too long and you forget to eat it, just let it go, don't regret it. And if it catches too much fire, quickly cut off the burnt part.

5. Choose Suitable Beverages

Previously, I always ordered carbonated soft drinks when dining on grilled dishes, but now I've switched to fruit juices only. It's true that carbonated drinks can alleviate the greasiness when eating grilled food, but the gas accumulating in the stomach will produce toxins.

At Habit BBQ, what I love most is that you're served with a cup of tea right from the start. Now, I prefer to order lemonade or mojito because of their low alcohol content and refreshing mint flavor, which is as enjoyable as drinking carbonated drinks.

6. Say No to Aluminum Grills

If you're dining at Habit BBQ, you don't need to worry at all because all their grills are made of stainless steel and heat-resistant, giving you absolute peace of mind. Moreover, since this is a high-end restaurant, the shiny grills indicate thorough cleanliness. If the grill gets too charred while cooking, requesting a replacement is quick.

The grills at Habit BBQ are made of stainless steel, so you can eat and drink with confidence

But if you're dining elsewhere and notice aluminum grills, it's best to bid farewell to that place immediately because the reaction between acidic food and aluminum produces toxins even worse than PAHs.

Final Thought: Dietary habits can greatly impact health, especially when it comes to favorite dishes like grilling, so it's worth paying attention to.

In my opinion, eating well isn't difficult; what's important is eating right, so you can still enjoy your favorite dishes while staying healthy.

P/s: If you're in Cau Giay, Habit BBQ is a great dining spot for the whole family, with reasonable prices and ongoing discounts.

Address: Habit BBQ - 1A Dich Vong Hau, Cau Giay