By Mike Roussell, PhD
It’s easy to think that heading to a summer cookout means resigning yourself to heavy sauces, creamy salads, and high-calorie beverages. But what if you could have the best of both worlds: Delicious flavors and a light, healthy menu? Truth is, you can. Here are three easy swaps that’ll preserve all the tastes you love about a BBQ while shaving off calories.
PROTEIN-CHARGE POTATO SALAD
Potato salad has serious nutritional potential. Cooking and then cooling white potatoes transforms the carbs in potatoes into a superstarch known as resistant starch. These help you stay lean by slowing digestion and improving insulin sensitivity. The downside: All the mayo and calories. So swap your mayo for nonfat plain Greek yogurt. A 1:1 swap will instantly boost protein – and still tastes great.
SLASH BBQ SAUCE SUGAR
Depending on your choice of BBQ sauce, you can wind up with as much as 4 teaspoons of added sugar for 2 tablespoons. That’s partly because most mainstream BBQ sauce is Kansas-style. Opt instead for Carolina BBQ sauces, which are mustard- or vinegar-based, and have only 4 grams of added sugar every 2 tablespoons. A bonus: Vinegar-based sauces help control blood sugar.
DITCH THE ALCOHOL
Your average bottle of beer contains 140 calories (and some creep closer to 240). But you can still enjoy the taste, vibe, and social experience of beers by opting for non-alcoholic (NA) options. The space has grown in the last five years, and many mainstream companies are in on the game. Try an NA Corona, which has just 60 calories – and still tastes great.