A Healthy You: The Great Grilling Debate

Every year about this time, Americans turn to the tradition of backyard cookouts. And every year health expert’s issues warning about the potential dangers of eating grilled meats.What’s a health-conscious barbecue enthusiast to do?Cancer researchers have found that grilling meats, pork, poultry and fish causes the formation of carcinogenic compound call HCA’s (heterocyclic amines). In addition, when fat from meat drips onto coals or stones, another cancer causing compound called PAH (polycyclic aromatic hydrocarbons), is deposited onto food through smoke and flare-ups.There is no need to eliminate grilled foods from your diet, but you should follow some precautions when grilling to reduce your exposure to carcinogens.

• Microwave first. Partially cook meat so it will spend less time on the grill, thus reducing exposure time. Also, making kebobs is helpful because smaller pieces will cook faster and require less time on the grill.
• Marinating meats helps reduce the amount of HCAs formed because they act as a barrier, keeping flames away from directly touching the meat. The American Institute of Cancer research states that marinating can cut carcinogens by 90 percent to 99 percent. Also, the types of ingredients in marinade may also offer some protection. Marinades containing Vitamin C (citrus or tomato sources) and herbs/spice (garlic, rosemary, and turmeric) have naturally occurring compounds that have cancer-fighting properties.
• Flip often. Turning meat once a minute and cooking at lower heat reduces HCAs. It also is important to use a meat thermometer to make sure the internal temperature reaches 160 degrees to kill any potential E. coli. Just because meat is brown doesn’t mean it is thoroughly cooked.
• Trim meat to remove fat, which can drip into flames and cause flare-ups. Also use lower fat choices such as fish and chicken.
• Create an aluminum foil barrier between the coals and the food being grilled by punching small holes in the foil to let the meat fat drain.
• Don’t be concerned about grilling fruits and vegetables since they don’t contain animal protein needed to make HCAs.
• Raise the barbecue rack - the farther the meat is from the coals, the smaller the dose of smoke.
• Don’t eat the blackened bits of barbecue since they carry the most carcinogens.
• Eat smaller amounts of meat and more fruits and vegetables.
• Use tongs or spatula to turn meat. Piercing the meat causes flare-ups that form PAHs.

A Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.