How to Make Grilling Healthier
There is something so summery about grilled food . You can cook it outdoors on your own guided campfire version, without any of the hassle of setting up camp. However, if you’ve recently watched the summer edition of local news, you probably saw an excerpt on how to prepare on the grill can increase the risk of cancer . But before you throw away those perfectly good steaks, chops, or burgers , let’s talk about the actual risk and how to reduce it so you can enjoy all of your future barbecues .
What are the risks?
Many of these local news segments will lead you to believe that eating one fried hot dog will cause cancer, but this is a much more subtle matter. According to the National Cancer Institute (NCI) :
Heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAHs) are chemicals produced when muscle meat , including beef, pork, fish, or poultry, is cooked using high-temperature methods such as pan or grill directly over an open fire. In laboratory experiments, HCA and PAHs have been found to have mutagenic properties, that is, they cause changes in DNA that can increase the risk of cancer.
You can think of it like alcohol: we know that drinking alcohol can increase the risk of certain types of cancer, but many people can still enjoy it safely and in moderation. In addition, HCA is not found in significant amounts in foods other than meat, such as delicious grilled vegetables or cheeses cooked at high temperatures, according to the NCI.
It should also be noted that studies establishing a clear link between HCA and PAHs and cancer risk have been conducted in rodents. However, population studies in humans have not established a definitive link between HCA and PAH exposure from cooked meat and cancer, according to the NCI. In other words, this is what you want to know about, but probably shouldn’t be panicked. That being said, there are ways to reduce the amount of HCA and PAH during grilling, and it doesn’t hurt to try.
How to make your grill healthier
The American Institute for Cancer Research (AICR) and the NCI have released guidelines with several tips on how to make grilled meats healthier. Here are a few:
Pre-prepare food
The AICR notes that PAHs are formed from smoke during the grilling process. By pre-cooking meat, thereby reducing the time it spends on the fire, you can reduce the amount of PAHs you create and ingest. Depending on what you are doing, you can pre-cook it in the microwave, oven, or stovetop. However, when using this method, be sure to immediately place the partially cooked meat on the preheated grill so that bacteria and other foodborne pathogens do not build up during this time.
Use a low flame
HCA and PAH love ultra-high temperatures and flashes, so cooking meat over a lower heat is another way to make food safer. Regardless of the type of meat, cooking it at high temperatures, especially above 300 ºF – such as grilling or panning – means that more HCA is likely to form, according to the NCI .
You can also reduce flare-ups by keeping fat and juice out of the fire, says the AICR. One way to do this is to shave off the visible fat from the meat. You can also move the coals to the side of the grill and then cook the meat in the center of the grill. Finally, trim off any charred portions of the meat before eating.
Use the marinade
Marinated meat is not only delicious but also healthy. According to the AICR, research has shown that marinating meat, poultry, or fish for at least 30 minutes can reduce the formation of HCAs. In fact, marinating meat has a greater effect on reducing HCA formation than lowering the cooking temperature.
Specifically, you’ll want to use a marinade that includes vinegar, lemon juice, or wine, as well as oil, herbs, and spices. Researchers are still looking into exactly how these marinades help lower HCA levels, but it’s possible that compounds in these ingredients are responsible for this. Plus it’s delicious.
Keep flipping
Constantly turning over grilled meats can significantly reduce HCA production, compared to just leaving the meat on a heat source and not turning it over , the NCI says . Grilling is not a set-and-forget cooking method.
So go and grill this weekend and the rest of the summer. And if you’re looking for recipes or other tips , we’ll help you.