As people become more health conscious, many look to make changes in their diet and cooking methods to live a healthier lifestyle. Two popular cooking methods that are often considered are grilling and baking. Both can be healthy options when done properly. But which cooking method is ultimately better for you?
Grilled vs baked: The basics
Grilling involves cooking food directly over a heat source like charcoal, gas, or electricity. The high, dry heat cooks the food quickly while adding flavor from the char or caramelization. Grilling is done outdoors, or indoors using a grill pan on the stove or an indoor electric grill.
Baking refers to cooking food in an oven using dry heat. The food cooks evenly as the hot air circulates around it. Baking temps can vary from 200°F for slow roasting to 500°F for a crisp crust. Food can be baked directly on oven racks or baked in pans, dishes or on baking sheets.
Nutrition of grilled vs baked food
When looking at grilled versus baked nutrition, there are some key factors to consider:
Fat content
Grilling allows excess fat to drip away from the food. This means grilled dishes often have less fat than their baked counterparts, especially when grilling lean proteins like chicken breast or fish. However, when grilling fatty meats like ribs, brisket or sausages, much of the fat remains in the food.
Baked goods made with added fats like oil, butter or cream will retain more fat than grilled items. However, baking lean proteins or veggies without added fats reduces the fat content.
Protein
Grilling and baking do not significantly affect the protein content of foods. Both methods retain all the amino acids and muscle-building benefits of protein foods.
Vitamins and minerals
The high heat and quick cooking of grilling can destroy some vitamins and minerals. Grilled veggies have been shown to retain more nutrients when cooked briefly over moderate heat. Extended grilling times and higher heats degrade vitamins like C, B6 and carotenoids.
Baked vegetables may have more antioxidant capacity and vitamin retention than grilled. Baked meat also appears to preserve more B vitamins than grilled meat.
Sodium
There is little difference in the sodium levels of grilled versus baked dishes. Any salt or seasonings added will increase the sodium content equally.
Grilling hazards
While grilling can produce delicious, healthy food, there are some potential health hazards to keep in mind:
Cancer risk from charring
When meat or other foods are charred or burnt on the grill, carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are created. These compounds have been associated with increased colorectal, pancreatic and prostate cancer risk.
Limiting charring by grilling over lower heat and avoiding flame flare-ups can reduce the formation of these compounds.
Acrylamide formation
Acrylamide is another possible carcinogen formed when certain foods are cooked at high temps above 250°F, whether grilled, baked, fried or roasted. High acrylamide foods on the grill include potatoes, bread, coffee and burnt meat.
Increased AGEs
Advanced glycation end products (AGEs) form when food reacts with sugars and fats at high temperatures. Consuming high amounts of AGEs through cooking methods like grilling has been associated with inflammation, heart disease and other chronic diseases.
Baked food safety
While baking avoids the risks from charring and AGEs associated with grilling, there are other safety considerations with baking:
Undercooking
Just like grilling, baked items like meat or fish need to reach safe internal temperatures to destroy bacteria and prevent food poisoning. Use a food thermometer to ensure fully cooked food.
Burning and acrylamide
While baking produces less acrylamide than grilling, overbaking or burning food still exposes you to this carcinogen. Follow recipe bake times and keep an eye on items in the oven.
Grilling tips for better health
You can modify grilling techniques to maximize the health benefits and minimize any risks:
- Grill over lower heat to avoid charring
- Flip food frequently to prevent burning
- Trim excess fat from meat to reduce flare-ups
- Use gentler grilling methods like planks that don’t directly expose food to flames
- Marinate meats to reduce HCA formation
- Partially precook meat in the microwave then finish on the grill
- Separate food from the heat using aluminum foil
Baking tips for better health
Some easy ways to boost nutrition and avoid risks with baking include:
- Use lower temp baking for gentle cooking
- Reduce added sugars and fats
- Use healthy oil options like olive or avocado oil
- Include lots of veggies either mixed into dishes or baked on a sheet pan
- Skip browning and only bake long enough to fully cook food
- Use tent foil to prevent over-browning
Grilled vs baked nutrition comparison
To see the differences in nutritional value, here is a comparison of some popular grilled foods versus their baked equivalents. Nutrition per 3-ounce serving:
| Food | Grilled Nutrition | Baked Nutrition |
|---|---|---|
| Chicken breast | Calories 165, Fat 3g | Calories 140, Fat 1g |
| Salmon fillet | Calories 175, Fat 8g | Calories 180, Fat 10g |
| Pork chop | Calories 170, Fat 8g | Calories 185, Fat 10g |
| Portobello mushrooms | Calories 22, Fat 0g | Calories 15, Fat 0g |
| Asparagus | Calories 20, Fat 0g | Calories 15, Fat 0g |
| Sweet potato | Calories 90, Fat 0g | Calories 100, Fat 0g |
Conclusion
For the healthiest results, both grilling and baking have benefits and risks to consider. In general, grilling allows excess fat to drain away but can also increase compounds associated with cancer risk when food becomes charred. Gentler grilling methods can help maximize benefits. Baking avoids the risks of charring but can also contribute to acrylamide and AGE formation at very high temperatures. Lower temperature baking minimizes these risks. Both methods can result in undercooked food, so proper monitoring is essential.
For the average healthy cook, grilling and baking can both be healthy cooking methods when used properly. Choose leaner meats, moderate heat, and plenty of veggie sides for the best nutrition.