As the scent of sizzling sausages and smoke signals summer’s approach, National BBQ Week (starting 26th May) is poised to send Brits stampeding to their garden grills like seagulls to a dropped chip.
But while the nation licks its lips and loads its plates, one burning question remains: can you actually have a healthy BBQ without turning the party into a quinoa-and-kale convention?
According to Lingo by Abbott, yes—you bloody well can.
It turns out the average British BBQ is a stealthy calorie bomb, clocking in at around 3,200 calories per person. That’s more than most folks should be consuming in a day, never mind before dessert. And with over a third of Brits now naming health and wellness as their top priority this year, there’s never been a better time to rethink the grill game.
Enter Sophie Bertrand, the resident nutritionist at Lingo by Abbott—a company that’s made a name for itself by helping people get a better grip on their glucose levels without tossing their tastebuds into exile.
Bertrand’s mission? Turn your BBQ from blood sugar spike-fest to a glorious celebration of flavour and fitness.
Sauce, but Make It Sensible
Let’s start with the condiments—those sweet, sticky little devils that sneak more sugar into your meal than a packet of jelly babies.
“Sauces are a BBQ essential,” says Bertrand, “but many off-the-shelf favourites like ketchup and mayo can be high in hidden sugars that can spike glucose levels.”
Her fix? Bin the bottle and get blending. Homemade vinaigrettes with apple cider vinegar, tahini dressings, fresh pesto or guac are all low on sugar but high on healthy fats, fibre, and actual flavour.
Marinades Without Mayhem
Think that glossy barbecue glaze is your friend? Think again. Many pre-made marinades are sugar bombs in disguise.
“One of my favourite, healthier marinades is a soy-based sauce using tamari or coconut aminos,” Bertrand says. “These have significantly lower amounts of sugar and offer the umami flavour without the glucose-raising properties of a bottled teriyaki sauce.”
If that’s not jazzy enough, try her nut butter sauce: no-added-sugar peanut or almond butter, coconut milk, ginger, and low-sodium soy. It’s a protein-packed, low-carb wonder that doesn’t taste like a compromise.
Supercharge Your Summer Salads
Tired of sad lettuce and cucumber sides? Then you’re doing it wrong.
“The perfect side salad can counteract the potential glucose spikes caused by other foods,” Bertrand explains. Her formula is easy: leafy greens, colourful veg, and lean proteins, dressed up with olive oil and lemon vinaigrette or a Greek yoghurt and herb mix. It’s refreshing, nourishing, and best of all—no sugar crash.
Dessert, Rewritten
No one’s saying you have to skip dessert. But maybe give the Eton Mess a miss and try something a touch less… chaotic.
“Grilled peaches as the BBQ cools down or dark chocolate-dipped strawberries are delicious, summer-friendly options that offer more balance,” says Bertrand. These choices support stable glucose levels and better sleep—something your waistline and your pillow will thank you for.
The Tech Behind the Tongs
Backing all this nutritional wisdom is Lingo by Abbott itself—a clever biosensor, app and coaching programme designed to help users track and manage their glucose in real time.
It’s not just about the barbecue. It’s about understanding what your body actually wants, so you’re not stuck in a loop of sugar spikes and snack regrets.
In the end, having a healthy BBQ isn’t about stripping away the joy—it’s about swapping sneaky sabotage for smarter satisfaction.
And let’s be honest: if grilled peaches, smoky marinades, and fresh guac are wrong, do we even want to be right?
So, fire up the coals, ditch the bottled sauces, and get ready to raise a tong to a BBQ that your body—and tastebuds—can actually celebrate.
