Some tips for healthier grilling

Who doesn’t love foods cooked on the grill?  Steaks, hamburgers, vegetables, fruit, all taste better when grilled.  Years ago, I directed a research lab at a university.  Almost every day smells of grilled steak and hamburger came from the research lab next door.  I had to ask them what they were researching.  They said they were studying the effect of grilling on cancer risk.  What is this risk and how can you reduce this risk and still enjoy all those wonderful grilled foods?

What is the risk of grilling and cancer?

Apparently, grilling meat  at high temperatures can burn the fat in the meat and generate 2 cancer causing substances, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).  Extended exposure to these substances can alter DNA and lead to an increase risk of cancer.

How big of a problem is this?

According to UCLA Health, isn’t a problem for occasional grilling but grilling every weekend for years, they noted 30 years.  We don’t grill every weekend and never over the winter.  But everyone can take some easy steps to reduce their risk.

What grilled foods generate the cancer-causing substances?

Only meat.  Fruits and vegetables aren’t a problem as the dietitian at AICR notes, “Grilled vegetables and fruits are delicious, they don’t form HCAs when cooked and they’re key elements in a cancer protective diet”. 

If you’re planning a summer barbecue, consider these healthier grilling tips:

  • Marinate:  Spritz the meat with some vinegar before grilling.  A study in Meat Science found that spritzing meat immediately before grilling can reduce the PAHs by 82%.  Marinating meat before grilling can also decrease the HCAs.  We like marinated chicken cooked on the grill.  Oh, so good.  Using a citrus marinade not only reduces the risk but adds some healthy antioxidants.
  • Pre-Cook:  For larger cuts of meat, partially cook them in a microwave oven or on the stove first.  Why?  This reduces the time your meat is exposed to flame and helps minimize the formation of the carcinogens. 
  • Choose lean cuts of meat:  It is the fat in the meat that poses the risk.  Also, cooking the meat in the center of the grill and flipping it frequently can also help. 
  • Serve meat with fruits and vegetables:  Fruits and vegetables not only don’t have the cancer risk when grilled, they provide those healthy antioxidants that counteract the effects of cancer-causing chemicals.  Enjoying kebabs would be a great way to enjoy grilled foods.  Less meat and fruit and vegetables for protection.  Add some sides of fruits and vegetables like watermelon, coleslaw.  

Conclusion:  Remember, it is not about avoiding barbecues altogether but rather cooking in a way that minimizes the risk of cancer.  As noted,  grilling vegetables and fruits produces no HCAs, so include plenty of colorful veggies in your barbecue for a healthier plate. Here is a short video to watch, Grill Out Cancer.  Enjoy your summer cookouts while making healthier choices!

Sources:  grilling meat , UCLA Health , dietitian , tips , partially cook , fat ,  risk , grilling, Cooking Light   Image sources:  Grilled kabobs , Grilled Asparagus , Watermelon   

 

Grilled Asparagus with Balsamic Vinegar (Adapted from Cooking Light) 

Ingredients:

  • 1 Pound thin asparagus spears
  • 1 Teaspoon Olive Oil (see Discover the health benefits of olive oil )
  • 1/4 teaspoon Kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • Cooking spray
  • 1 Tablespoon balsamic vinegar
  • Thinly sliced lemon wedges

Directions:

1.       Prepare grill.

2.      Snap off tough ends of asparagus.  Place in a bowl or shallow dish.  Drizzle asparagus with oil, sprinkle with salt and pepper, tossing well to coat.  Place asparagus on a grill rack coated with cooking spray.  Grill 2 minutes on each side or until crisp-tender.  Place asparagus in a bowl; drizzle with vinegar.  Top with some thinly sliced lemon wedges. Serve immediately. 

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