Why barbecue is really a health food (plus top BBQ news & events)
In our first intro ever by guest authors, we’re proud to present this look at barbecue’s place in a healthy diet by meat experts Dylan and Andrea Wright of @TheBBQDiet. We look forward to presenting other great original articles in The Smoke Sheet and if you’d like to write for us, please shoot us a note.
We all know that BBQ is delicious. If you’re like us, you think it’s so delicious that you eat it all the time. Unfortunately, many people avoid fatty and decadent foods like BBQ because they believe they are unhealthy.
Not us. We eat nothing but meat; our diet is 99% animal products, including meat, poultry, offal, seafood, eggs, cheese, and raw dairy. Most of the time, that means beef and pork, low and slow. We’ve been doing it for over a year, feeling great, looking great, and seeing great results on our blood tests.
Our BBQ diet is high in red meat, saturated animal fats, cholesterol, and salt — all things the scientific community has condemned for decades. Thankfully, the scientific consensus is changing and the nutrition myths that have demonized animal foods, including BBQ, are starting to crumble. Ketogenic diets like the BBQ Diet — high in nutritious animal foods and fats and low in carbohydrates — are becoming extremely popular because of this shifting understanding of healthy food.
But some old nutrition myths just won’t go away.
Saturated Fat
One is the idea that saturated fat causes clogged arteries and heart disease. Not so:
In 2010, a Japanese study following 58,000 men for 14 years found no association between saturated fat intake and heart disease.
In 2014, Harvard conducted a meta-analysis of 76 observational studies and randomized control trials and concluded that saturated fat is not associated with coronary heart disease or stroke. The study even noted that saturated fat intake was actually associated with a lower risk of heart disease.
In 2016, the British Medical Journal reached similar conclusions in analyzing more than 62,000 people in 10 randomized trials. They found no evidence to support the dietary recommendations to reduce fat intake.
A 2017 study found that consuming saturated fat does not lead to obesity and can actually increase your HDL, or “good” cholesterol.
Cholesterol
Another persistent myth is the idea that eating meat will raise your cholesterol. Again, the science actually says the opposite. The dietary cholesterol you eat does not affect cholesterol levels on your blood tests. An article published in 2018 showed that no evidence supported a role of dietary cholesterol in the development of cardiovascular disease. As a result, the dietary guidelines in 2015 removed the recommendations to restrict dietary cholesterol.
Another study examined 3,590 men and women between 1987 and 1991 to examine the association between cholesterol and heart disease. Dr. William Castelli, the director of that study, stated: “the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active.” Better yet, high fat, ketogenic diets have been shown to increase HDL cholesterol while lowering LDL cholesterol and triglycerides.
Colon Cancer
Finally, let’s bury the fear about red meat and colon cancer. In the last few years, there were a lot of sensationalist news articles about a certain study finding an association between red meat and colon cancer. The study was notoriously shaky. The study was based on a questionnaire that relied on participants to accurately remember and report their diets years later. Come on — can you remember what you ate for lunch last Wednesday? The study then concluded that those who ate a large amount of red meat had a 20% increase in colon cancer. Seems scary, right?
But hold on. The subjects started with a 0.5% chance of getting colon cancer. A 20% increase in risk increases the chance of getting cancer to 0.6%. That means (if everyone remembered their food perfectly) eating red meat would take you from a 5 in 1000 to 6 in 1000 shot at colon cancer. I don’t know about y’all, but dino ribs and a pig pickin’ is worth that risk to me.
When you think about it, it makes sense that eating the fat from animals is a nutritious way to eat. Meat was the backbone of the human diet until the past 100 years when processed foods filled with carbohydrates and sugar began replacing our natural diets.
We’re not medical doctors, but that’s why we’re including the research to support our conclusions. If you have been uneasy about tucking into delicious, fatty, smoked meats, we hope this article has started to change your mind. Unfortunately, we can’t give you a pass on carb-a-licious sides or banana pudding, but that’s a topic for another article. If you’re interested, or want to check out exactly what we’re smoking, find us at @thebbqdiet on Instagram. We love comments and questions!
Dylan and Andrea Wright (@TheBBQDiet)
Here are the top recent barbecue news stories from around the country:
Up in Smoke owner and pitmaster Junior Arias, shown here at NBBQA 2019, has a great joint in Midland that was profiled by Texas Monthly. (Photo by Ryan Cooper)
Midland, Texas, best known for its oil and gas production, now has a top barbecue destination in Up in Smoke from pitmaster Junior Arias. Texas Monthly’s Daniel Vaughn says, “Thick slices of smoked pork belly were the standout at Up in Smoke. Urias said it’s his second-most popular item after brisket, and for good reason.”
While it might be a controversial opinion, Bon Appétit’s Rachel Karten thinks you should pre-order and pick up at Franklin Barbecue in Austin instead of waiting in the four-hour line. While we think there is a value in the one-of-a-kind line experience, if you only have a short time in Austin and do your homework, this isn’t a bad idea.
Our friends at the Barbecue Bros. have an in-depth interview up with Matthew Barry and Michael Wagner of Midwood Smokehouse in Charlotte, North Carolina. Read part 1 and part 2 of their feature to see how this operation is becoming on the top joints in Charlotte.
This past weekend, the Red Dirt BBQ and Music Fest was held in Tyler, Texas. BBQ photographer and writer Jimmy Ho shot a ton of great photos at the event.
Southern Living has a new piece out that outlines the way that people in the South prepared and ate barbecue in back in the 19th century.
Actor and comedian Nick Offerman loves Texas barbecue and he hit up Franklin Barbecue last weekend, where he ate brisket, ribs, sausage, and all sorts of sides.
Speaking of celebrities and barbecue, New York-based actor Paul Rudd has Z-Man Sandwiches flown from Kansas City to NYC. We can confirm these brisket, provolone, and onion ring sandwiches are indeed worth the effort.
Texas Monthly’s Daniel Vaughn reports that the H-E-B grocery store runs the best barbecue chain in Texas. It has 10 True Texas BBQ restaurants inside of its grocery stores around the state and its quality will surprise you.
J.C. Reid from the Houston Chronicle writes that mom-and-pop barbecue is thriving, even in spite of competition from chains.
Award-winning pitmaster Mitch Benjamin of Char Bar recently brought burnt ends and Kansas City-style barbecue to Paris, France.
The barbecue boom continues as the Minnesota Barbecue Company opens in northeast Minneapolis.
Last but not least, a popular streaming service is looking for amateur cooks with a real passion for barbecue for a fun new backyard competition series.
Here are BBQ shows, podcasts, or books you should check out this week:
Watch: Hometown Bar-B-Que Spotlight - by YETI
This short video presented by YETI features Brooklyn pitmaster Billy Durney of Hometown Bar-B-Que. When Hurricane Sandy hit the East Coast, all the hard work and heart Billy Durney put toward building his dream restaurant came to an unexpected halt. But that didn't stop this bodyguard-turned-pitmaster from pulling through for his Brooklyn community. He lifted his hometown's spirits with damn good barbecue, and in turn, they inspired his greatest pursuit yet. Watch it here.
Listen: Scott Umscheid of Scott’s Kitchen & Catering at Hangar 29 - Kevin’s BBQ Joints
In this podcast, Kevin Kelly talks with Scott Umscheid from Scott’s Kitchen & Catering at Hangar 29 in Kansas City, Missouri. Located just outside of the Kansas City International Airport, it’s definitely the first stop you should have on your Kansas City BBQ adventures. In this interview, they go in-depth about Scott’s background, his road to opening the restaurant, his menu, management philosophy, and so much more. Listen to the episode here.
Read: The Burger Book: Banging Burgers, Sides and Sauces to Cook Indoors and Out - by Christian Stevenson
The Burger Book claims to be “the definitive burger book” and “the only burger book you'll ever need.” And it's not just beef burgers – this book is packed with burger recipes covering options for fish, chicken, veggie, vegan, pork, and lamb. It has buns. It has sauces. It has sides. It has all the delicious BBQ flavors and shenanigans that you've come to expect from DJ BBQ and his crew. Learn to cook these burgers like a pro, whether on the BBQ or indoors, and understand the art of assembling the ultimate bun-wrapped feast. Order it here.
Slab BBQ will be one of several BBQ vendors among many greats at the L.A. Times Food Bowl on May 12.
May 12: All-Star BBQ at L.A. Times Food Bowl: Night Market - Los Angeles, California
The All-Star BBQ at the L.A. Times Food Bowl event has everything from backyard enthusiasts to sit-down restaurants. Join Adam Perry Lang and the team from L.A. Times Food as they showcase the best BBQ in L.A. featuring pitmasters Aaron Franklin from Texas, Pat Martin from Tennessee, Bill Durney from New York, and Sam Jones from North Carolina. Local participating restaurants include Slab BBQ, Kra Z Kai’s, Moo's Craft Barbecue, Horn Barbecue, East LA Barbecue, and Bludso’s. All food and drinks will be included in the price of admission. Please note this event is 21+. More info here.
May 15-18: Memphis in May World Championship Barbecue Cooking Contest - Memphis, Tennessee
This huge, four-day competition is held in Tom Lee Park on the banks of the Mississippi River in downtown Memphis. Nearly 250 teams travel from around the world to compete for the title of World Champion and a share of the more than $115,000 in prize money. The Contest draws more than 75,000 attendees. More info here.
May 18: The Pints in the Park - Waco, Texas
The Pints in the Park happens along the riverfront at Waco's Brazos Park East and features an afternoon of 10 great Texas pitmasters (including big names like Evie Mae's Pit Barbecue and Bodacious Barbecue), craft breweries, backyard games, and live music from Austin’s Grammy-nominated bluegrass band Wood & Wire. More info here.
May 23: Jim Auchmutey Presents Smokelore, A Short History of Barbecue in America - Atlanta, Georgia
At this event at the Atlanta History Center, Jim Auchmutey follows the delicious and contentious history of barbecue in America from the ox roast that celebrated the groundbreaking for the U.S. Capitol building to the first barbecue launched into space almost 200 years later. The narrative covers the golden age of political barbecues, the evolution of the barbecue restaurant, the development of backyard cooking, and the recent rediscovery of traditional barbecue craft. More info here.
May 30: Rib King NYC 2019 - Brooklyn, New York
Rib King NYC is the first barbecue event curated by Sean Ludwig of The Smoke Sheet and NYC BBQ. This all-you-can-eat-and-drink event in Williamsburg, Brooklyn and will be a celebration of pork, beef, and lamb ribs with more than 10 pitmasters and chefs from NYC. There will also be unlimited beer, cider, wine, and spirits. Both Judges’ Choice and People’s Choice trophies will be handed out. More info here.
May 30-June 3: Atlanta Food & Wine Festival - Atlanta, Georgia
The Atlanta Food & Wine Festival is an entire weekend dedicated to Southern cuisine. From great down-home delicacies to the freshest fusion dishes, the most sought-after wines to hot new bar favorites, this festival aims to please even the most finicky foodie. Over the course of the weekend attendees have the chance to participate in exclusive wine and food tastings featuring more than 250 restaurants, artisans, chefs and producers. More than 90 classes are offered to educate and entertain guests as they explore regional flavors and traditions, including cooking classes. More info here.
June 8-9: Tony Stone BBQ Competition - Amsterdam, Netherlands
The eighth annual Tony Stone BBQ Competition takes place June 8-9 in Amsterdam. The competition was Europe’s first contest sanctioned by the Kansas City Barbeque Society and a popular event for Americans to attend. The event is free and open to the public and will include a BBQ market, demonstrations, and activities for children. Competitive events include KCBS barbecue competition, Kids Q competitions, Steak Cookoff Association contest, and Tailgating competition. More info here.
June 14-15: The Great Eldorado BBQ, Blues & Brews Festival - Reno, Nevada
Fire up the grills, tap the kegs, and crank up the tunes for Reno’s best summer kick-off party. Join the fun at the Great Eldorado BBQ, Brews and Blues Festival, June 14 and 15. The event is equal parts barbeque block party, microbrew tasting event with more than 50 microbrews from around the world and music festival with two stages featuring nonstop rock and blues. More info here.
June 14-16: Denver BBQ Fest - Denver, Colorado
Get ready to go hog wild this Father’s Day weekend at the second annual Denver BBQ Festival. They will be bringing back may of the best pitmasters to serve the Q that made them famous. Even better, they’ve added a few new faces and expanded the menu way beyond the basics. There will also be live music and activities for the whole family. More info here.
June 16: Birthright BBQ Fest - Dallas, Texas
Dallas Heritage Village and Four Corners Brewing Co. invite you to celebrate Father’s Day at a barbecue event like no other. Smell and taste barbecue cooking over an open pit by pitmasters and chefs such as Aaron Franklin of Franklin Barbecue, Todd David of Cattleack Barbecue, Evan Leroy of Leroy & Lewis, Erin Smith and Patrick Feges of Feges BBQ, Miguel and Modesty Vidal of Valentina’s Tex Mex, and special guest from North Carolina, Elliot Moss of Buxton Hall. Beer, barbecue and live music are all included in the price of admission. More info here.
June 22-23: The Giant National Capital Barbecue Battle - Washington, D.C.
This June, historic Pennsylvania Avenue in Washington, D.C., will become the epicenter of barbecue perfection. The biggest part of the event is the Cooking Contest, which will feature big names like Myron Mixon, Tuffy Stone, and Moe Cason competing with teams from around the U.S. Also, lots of U.S. barbecue joints from will be there serving food and more than 30 bands will perform live on three stages. More info here.
Competition St. Louis-Style Pork Ribs - Harry Soo of Slap Yo Daddy BBQ
This week’s recipe shows you how to make competition St. Louis-style pork ribs from Harry Soo of Slap Yo Daddy BBQ. He shows you how to trim, season, rub, and cook them into winning shape. Harry competes in KCBS, PNWBA, and IBCA contests and helped his team win first place on TLC’s BBQ Pitmasters, so he knows a thing or two about the hard work of perfecting this style of ribs (and lots of other great barbecue tips). View the recipe here.
Editorial Note: We provided the wrong link for last issue’s recipe of the week and sincerely apologize to all our wing fans out there. Here is the correct link for those awesome pecan smoked chicken wings from GQue BBQ.
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